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 was skeptical of this at first, but my favorite restaurant has a similar recipe, with zucchini. It tastes almost exactly like the real deal! I plan on making this tonight.
I am gluten free and dairy free. This fixed my craving for fettucini alfredo sauce served over GF noodles… Thanks so much 🙂
I made this tonight… As it was simmering, I wasn’t too impressed. I tossed in a bit of mustard, threw it on some pasta, and I’m so glad first impressions are deceiving! This was delicious, and I can’t atop eating it. Next time, I might add more cauliflower, and throw it over squash.
I just made this tonight, making mac and cheese. Hubby had 3 servings and asked for the leftovers for lunch. This is going to be my new go to sauce. I am not a cauliflower fan so this is a great way to get me to eat my veggies.
Hey Katie!
Do you think original almond milk would taste good in this recipe? I’ve only ever made Alfredo sauce with cow milk and wonder what you think. Thanks!
Yes I usually use almond milk 🙂
Katie…this stuff seriously ROCKS! I have been eying this recipe with much interest and finally got around to making it…holy freaking yummy! I just put it over steamed broccoli and it darn near blew my socks off…now I have plans for mushrooms, the trader joes spinach chive linguini, maybe with some dill, over quinoa, maybe add some buffalo sauce and make a creamy football dip, ohhhhhh the places I will go…Thank you so much for sharing!
This was delicious! One of my boys is allergic to milk, eggs, and tree nuts, so the rest of us have suffered through some pretty miserable substitutions. I would recommend this recipe to anyone and I have passed it on to several people. It’s awesome! Thank you!
I love blending in silk tofu into my cauliflower sauce. Kids know no different!
I love this recipe! It’s a lot easier than other cauliflower Alfredo recipes I’ve tried. I altered the recipe a bit. I put 1/2 cup of sweet potatoes and 1 cup of cauliflower instead of 1 1/2 cups of cauliflower and used 1/2 of nutritional yeast. The sauce turned out awesome!
I’m kind of new to eating vegetarian and am trying (and failing miserably) at eating vegan, but your website sure does help with keeping me on track! I made the sauce and holy moly! I had to stop from eating it by the spoonful in the name of “tasting it”. It was delish on steamed broccoli and baked red skin potatoes too. I did add the Dijon, the full amount of nutritional yeast and added some onion powder also. I can’t wait to try it on corn and quinoa pasta! Thanks CCK for all your great recipes. I’ve tried this recipe and the chocolate chip love bites so far. Tonight is the healthy frosty! So excited. Even my meat and potato lovin’ family liked your healthy remakes!
I just made this about 15 mins ago. Couldn’t be simpler!!! I added quite a bit of garlic power and onion powder (but it could just be because I’m sick!) and I found this to be so delicious that I ate it straight up like a pureed soup!!
Thank you so very much for the recipe, Katie!
Thank you for this recipe, it is so creamy and delicious! Now this is one of my favorite sauces for pasta.. and I’m thinking about putting it on everything!
Hi! I came across this recipe about a month ago, and have been using it constantly!! I’ve used it as is on pasta, I’ve added garlic, lemon and tarragon and served it over chicken and gnocchi, I thickened it up with some cornstarch to make it more like a bechamel and it worked beautifully in a dairy free lasagne (in the slow cooker as well!) So I just wanted to say, thank you for a truly awesome go to recipe 🙂
I just made this for my parents and I tonight! It was so good! I would really recomend this to anyone who loves Alfredo, but not the bad fats and calories, perfect dinner. I just added a tiny bit more garlic powder :p thanks for this recipe!
Wow, this is so good! Creamy and cheesy, and definitely good enough to eat by the spoonful right out of the blender! I put it on noodles but intend to eat the leftovers over spaghetti squash.
Katie,
This recipe has changed my life…it is now a staple in our house and I make a double recipe at least once a week. I use it in everything that I want to be a little bit creamy…spinach artichoke dip, buffalo sauce over any veggies, creamy kale and chickpeas over quinoa, and most recently I just made the most killer ranch dressing…my husband has no idea that it is good for him 🙂 Thank you, thank you, thank you!