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
Awesome awesome awesome…you rock, Katie! Instead of milk, I used a packet of vegan alfredo mix I found at the local health store and mixed that in. Turned out perfect! Who would have thought it would be so delish with cauliflower as a base? Thanks so much! As an alfredo lover who doesn’t like to get fat, this has been a lifesaver, lol.
This was so delicious. I made it with coconut milk because I have many food sensitivities (grains, nuts, soy, yeast) & I was amazed that I could modify this & it was still extremely tasty 🙂 This is the first vegan “cheese”/”dairy” type sauce that I have been able to make with my food restrictions & I just loved it!! I had the sauce with Konjac noodles & various veges & it is truly a creamy, dreamy sauce. Thankyou THANKYOU so much.
I tried this the other week and I was absolutely AMAZED!! It was insanely delicious, and I didn’t even add the Daiya cheese. It was so addictive and I didn’t feel so bad sneaking extra bites! I used raw garlic and unsweetened coconut milk and it was perfect. 🙂 Thanks for the recipe!
My pasta can’t boil fast enough! I have the sauce sitting on my counter, all blended and lonely. I may just drink it on it’s own 😉 I used the last of my nooch, too, so it tastes divine.
Thank-you for sharing this lovely recipe.
I made this tonight and it is just delicious. Thanks, Katie!
Add a little pepper and fake “meat” and this sauce makes a great sub for biscuits and gravy. Makes a good soup too!
Oh. my. god! My sister came across it a few days ago while looking for a recipe for “healthy” alfredo sauce, and pestered my mom into finally picking up a cauliflower. Boy, was it worth the wait! This has got to be one of the yummiest sauces I have ever had! Being a high school kid who is aiming to eat “cleaner”, it sure hit the spot! Went great with pasta, as recommended, but I also threw some (the little leftovers that we had!) over roasted eggplant. Yummy yummy!
Thank you so much for sharing this awesome recipe!
~a very happy high schooler 🙂
Yeah, just made this and it tastes DELICIOUS!
Delicious! The family enjoyed it! I followed the measurements, but mine came out to only 1 cup of sauce.
Correction– I had frozen cauliflower so I listened to another commenter and reduced milk to 3/4 cup.
Hi there,
I’ve been looking at some of the awesome recipes you’ve created and finally got around to making this one last night. I made it for my parents and they loved it! I did add some cheddar daiya cheese and a little more on top with some panko bread crumbs and then put it in the oven but they were amazed with it. If I was just making it for myself, I would have skipped the daiya and hit up the nutritional yeast, but I’ll wait until I’m in a cozy mood before I make that move again (: Thanks for sharing, it was deelish and I look forward to making some more of your recipes in the future!
Cheers.
1/2 cup Navy beans (cooked) and 1/2 c cashews make the sauce very nice and creamy or use 1 cup cauliflower and 1/2 cup Navy beans (all cooked of course). I’m going to try your recipe, its quick and easy as well.
Katie, thank you for all your wonderful recipes and ideas!
OMG. this recipe is amaaazzinng! I made it and put it over rice and veggies for my mum and I , and over chicken and pasta for my father. he is not in to healthy foods/recipes at all, (if you even show him a vegetable he would make a grossed out face) and he raved about this alfredo sauce. He kept asking my mom what the brand was and where she got it because “it was one of the best I’ve tasted and we should really stock up on it”…haha my little secret! Thanks Katie, you’re brilliant!
Made it, ate it with homemade pasta, LOVED it!!
This recipe turn out delicious! ! And extremely easy. Loving your recipes katie
This turned out exceptionally well! It was a big hit! I tweaked the recipe roasting a red bell pepper on the bbq, seeding and peeling it, and added it to the pot.
Will definitely make this again!
For this recipe, I think I love you.
This was amazing!!! Last year, I realized I was lactose intolerant and I have been craving alfredo pasta like crazy. I LOVE white sauce! I have missed it so bad and I tried out your recipe after tweaking it a bit and I was just surprised at how it tasted so similar to the alfredo sauce I used to make with milk and cheese! It tasted so unbelievably similar! I can now have alfredo sauce again! Hurray! Thanks for sharing this recipe, Katie! This was fantastic! I’m putting up my version on my blog (http://begonegluten.wordpress.com) and linking to this amazing recipe 🙂