This super easy cauliflower alfredo recipe is so deliciously rich and creamy, you will never believe it isn’t FULL OF heavy cream and calories!
The Best Cauliflower Alfredo Sauce
Easy
Oil Free
Vegan
Low Carb
Dairy Free
Just 5 Ingredients
Even non vegans love this secretly healthy cauliflower alfredo sauce… That’s how good it is!
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Cauliflower Fettuccine Alfredo
The simple healthy recipe is also gluten free, nut free, sugar free, egg free, whole30, paleo, keto friendly, and soy free.
While most skinny Alfredo recipes call for cashews, tofu, or coconut milk to replace heavy cream, this sauce can also be made without any of those ingredients.
Instead it gets its creaminess thanks to the nutrition superstar cauliflower.
If you’ve never tried thickening a sauce with cauliflower, I highly recommend it.
You get a rich and creamy sauce without all the extra fat and cholesterol, and it sneaks in a vegetable serving you won’t even know you’re eating!
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The Alfredo sauce is also really great for meal prep!
Leftover sauce can be refrigerated for 3-4 days or frozen to thaw and use at a later date.
Easy Cauliflower Sauce
If you’re worried about making the lightened-up Alfredo for guests who are used to traditional heavy cream versions, be sure to scroll through the 250+ reader reviews at the bottom of this post.
Hundreds of readers have written in to say they’ve tried the cauliflower Alfredo recipe on their kids, husbands, families, boyfriends, girlfriends, friends, and neighbors, almost always with positive reviews and multiple requests for the recipe.
With just five ingredients, it’s deceptively easy to make, and the entire recipe can come together in under 20 minutes from start to finish, making it an excellent wholesome weeknight meal.
For dessert, try this Chickpea Cookie Dough Dip
Serving Suggestions
Serve the healthy vegan Alfredo over pasta, zucchini noodles, or Spaghetti Squash.
Or stir in roasted broccoli, peas, carrots, corn, diced mushrooms, tomatoes, garlic, or red peppers.
The sauce is also fantastic as a white gravy for baked sweet potatoes (here’s the best way how to cook sweet potatoes) or for lasagna or a white Vegan Pizza Recipe.
How To Make Cauliflower Alfredo:
Add all cauliflower sauce ingredients to a medium pot, and bring it to a boil.
Cover the pot and cook it on a low flame for 15 minutes, then pour it over pasta or spaghetti squash or even roasted vegetables if you’d prefer.
It also makes a delicious soup, and the cauliflower is so mild that anyone who doesn’t already know it’s in there will never be able to guess!
Above – Watch the video how to make cauliflower alfredo
Cauliflower Alfredo Sauce
Ingredients
- 2 cup raw cauliflower florets (200g)
- 2 tsp minced garlic, or 1/4 tsp garlic powder
- 1/2 tsp salt
- 2 tbsp butter or olive oil, or omit for fat-free
- 1 cup milk of choice
- optional 1/2 cup shredded mozzarella or nutritional yeast
- optional 1/4 cup diced shallot or onion
- Feel free to add a little Dijon mustard, lemon juice, black pepper, oregano, or rosemary if desired
Instructions
- Cauliflower Alfredo Sauce Recipe: Put all ingredients into a medium pot and bring to a complete boil, then cover and simmer 15 minutes or until the cauliflower is fall-apart tender. Pulverize with either an immersion or regular blender. Serve over pasta, or spaghetti squash, rice, roasted vegetables, or whatever you wish. Makes about 2 cups, and it gets much thicker as it sits.View Alfredo Nutrition Facts
Video
Notes
More Easy Cauliflower Recipes
I made this tonight with nutritional yeast and even threw in some fresh spinach with the pasta and sauce. Delicious! It doesn’t look the photos as far as ‘creaminess’ but I bet that’s with daiya. I used homemade tahini instead of vegan butter and it worked amazingly! Thanks for the great dinner 🙂
How do you add the spiach in? I tried it before as strips but the leaves all got tangled and not look appetizing.
Hi Palm! I think it was whole baby spinach or quickly chopped baby spinach placed in our individual serving bowls and then topped with the spinach. I do that with so many things as a way to get extra greens (chili, soup, pasta, you name it). 🙂
Made this tonight. My bf and I ate so much of it, our tummies hurt! Delicious, Katie. Thanks!
I just tried this recipe, followed the recipe exactly, I used regular shredded mozzarella.
For some reason it was super lumpy and the cheese went into a glob.
I re-tried it and slowly added the cheese after the liquid was warm, to slowly melt it.
Once I pureed it all it was still lumpy and the liquid wouldn’t blend in with the cheese and cauliflower.
Maybe it was the cheese?
If it was pre-shredded cheese, that’s probably why. Any time I have to melt pre-shredded cheese in a recipe to make a sauce, that’s exactly what happens. I think it has to do with the ingredients they add to keep the shreds from sticking together in the bag. Shredding cheese yourself should solve the problem.
this is really good, that is all. much love for sharing the recipe!! I’m in pasta heaven.
My one year old has been on a but of an eating strike…..I made this last night, and couldn’t get the noodles to him fast enough! I even had KALE mixed in, and he couldn’t get enough! Thanks Katie! I cannot WAIT to buy your cookbook!
How do you add the kale in, as little strips or what? How do you mix it in to avoid it bening all tangled?
I just tore the kale into really tiny pieces. If you have a lot I would pulse it in a food processor!
This sounds like such a wonderful option! Don’t shoot me 😉 but I’m wondering if this can start with frozen cauliflower just as easily?
It is hot in Florida. Hot, Hot, Hot!
Oh wow this is fantastic! I made it last night and had it with pasta. Then I had the leftovers today with vegie crudites as a dip at lunch time. It was so tasty I had to stop myself eating it just by the spoonful to make it to either meal. Definitely going on the regular meals list.
Thank you Katie!
I’m absolutely loving the savory recipes! Please give us more!
I love that you’re branching out from just dessert recipes! Every single recipe of yours that I have made has been absolutely DELICIOUS and I have received so many compliments 😉 Can’t wait to try this one!
I made this last night. Whole Foods has the nutritional yeast (very inexpensive – about 50cents per 1/2 cup). I put it with shells and cubed up some turkey “ham”. Soooooo good. Great job on the recipe.
This was delicious! I added 1/2 a teaspoon of turmeric and 1/4 cup cashews instead of a full 1/2 cup of nutritional yeast. I put it over gluten free elbows and stirred in some sundried tomatoes, spinach, broccoli and mushrooms. It was awesome. Thank you Katie for the great recipe! 😀
Oh my, I made this yesterday (with nutritional yeast), and it was HANDS DOWN the best mac & cheese I’ve ever had! The sauce was delicious without the nutritional yeast already, but I wanted the extra cheesy kick. So easy to make, yet so much better than any of the more elaborate recipes I’ve tried over the years. I will definitely be making this again. And again. And again…
Made this tonight, then mixed it with baby spinach and cherry tomatoes, put some dayia and breadcrumbs on top, and baked it! Super yummy and thumbs up all around from my crowd–thanks Katie!
Just made a double batch of this!
I replaced half of the olive oil with coconut butter, added a couple teaspoons of oregano, and it’s nothing short of magically delicious. P-:
Magical. Delicious.
About to throw it over some zucchini noodles for a spectacular, light dinner.
Another winning recipe! I added some steamed broccoli, roasted red pepper and sauteed mushrooms and served over orzo pasta – family loved it!