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
Katie! Tried this tonight and it is insanely good! Thanks for being a genius.
Katie! I made this for dinner, but subbed tahini for the butter and it turned out fantastic! Thank you so much, it’s the first time I’ve had Alfredo as a vegan 🙂 You come up with such wonderful, creative recipes
This recipe was so delicious! Thank you so much Katie! My sister is on a very restricted diet and this was something new to try over brown rice pasta, amazing!
How many servings does this make?
Also, my dad can’t stand cauliflower, so can you taste the cauliflower in this?
Oh my!! So I am not a huge fan of Alfredo, but THiS was amazing!!! This avid follower especially likes to heat up the sauce and drizzle it over cheese and chips 😀
I just made this and it is delicious!! a new staple for sure.
YES this totally works!!! It is sooooo yummy!! Thanks for making this not a guilty pleasure anymore 😉
So you had success with regular soy milk? I only had vanilla on hand when I made this so I ended up using my husbands 1%, however I would like to make it
Vegan!
Just made this and it is delicious! I had it on pasta and on endives, both very yummy – even the cat loved it, she licked what was left of the sauce off my plate 🙂
I did think that 1/2 cup of nutritional yeast was a bit much so I made it with 1/4 and that was fine! I used non-fat milk and soy spread and added a 1/2 teaspoon of dry mustard.
OMG, this was so delicious!!!!!
This is so yummy! I made double batch and since I used frozen cauliflower, I reduced the milk by a quarter. My kids, 3 and 6, asked for seconds and thirds and my husband and I loved it too. Thanks for such a yummy, healthy recipe.
We tried this last night, and used cheddar cheese, cows milk, and Dijon. We then used a food processor to puree it. We then waited for a few minutes for the pasta to finish cooking, but when we dished the sauce out, it was a disaster! It was not creamy AT ALL! It was like water, with chunks of cauliflower! No flavor whatsoever, despite the cheese, Dijon and garlic powder! What do you think might have gone wrong? Could it have been the food processor?
It sounds like you either have a bad food processor or didn’t process long enough. You need to process it until it’s completely smooth, not stop when there are still any big pieces.
I just made this…. oh my goodness.
I just made this, and it was awesome. I’m slowly trying to go vegan, and this was yet another successful attempt. I added a cup more of cauliflower, and used 3 cloves of garlic (in total). Since I used almond milk, I added a bit of lemon juice to cut down on the sweetness of the sauce 🙂
I just made this tonight and it was AMAZING! I tried vegan mac and cheese from a box when I first went dairy-free and it scared my off for a long time. I’m glad I tried this! Thanks so much for proving that dairy-free doesn’t mean gross!
My boyfriend and I made this tonight. It was very good. My boyfriend said that it was even better than alfredo from a jar. We used real mozzarella cheese, a little bit of sharp cheddar and normal milk. We didn’t add the cheese until after the sauce was done cooking to avoid the problem with clumping another person in the comments had. It turned out great!