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Let us show you how to make a healthy Alfredo Sauce using cauliflower! It is super easy to make, vegan-friendly, low carb, and takes just about 30 minutes to make. So delicious and healthy compared to traditional alfredo sauce.
We will be guiding you through a step by step process of how to make cauliflower alfredo sauce at home! It is very easy to make and only needs a handful of healthy ingredients. Hard to believe it is made with cauliflower and so healthy and good for you. You can now enjoy your favorite creamy sauce without any guilt what so ever with just under 100 calories per serving!
Ingredients you will need
- Cauliflower (about 5–6 cups cauliflower florets)
- Garlic cloves
- Olive Oil
- Broth – we prefer vegetable broth
- Milk – dairy-free is fine too
- Salt and Pepper
Step by step process
- Clean and prep the cauliflower: Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
Start by carefully cutting through the tough core of the cauliflower, then chop into florets, all roughly the same size.
- Crush the garlic cloves. Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
- Add in the cauliflower florets and water/vegetable broth. Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
- Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency. Season with salt and pepper to taste.
- Pour the cauliflower Alfredo sauce back into the pan and stir in cooked spaghetti. Serve immediately and enjoy!
FAQ’s and tips
- Milk: Any milk would work. Feel free to use 2%, fat-free, or dairy-free for a vegan option.
- Oil: Avocado oil, Olive oil, or butter for keto.
- Broth: Vegetable broth or water. The broth will give it more flavor.
- Cheese: You can add parmesan cheese for added flavor. This will be best for those on keto. You could also add nutritional yeast if you want the cheesy flavor.
- Do not undercook the cauliflower. Check with a fork to make sure they are tender.
- Don’t overcook the garlic: you don’t want to burn the garlic so it doesn’t give a bitter taste.
- Storing: It can be stored in a container and placed in the fridge for up to 7 days. Reheat in the microwave when ready to eat or added to pasta. You can freeze for up to 4-6 months.
- Separate the sauce into smaller servings in Ziploc bags before freezing for easier individual use.
Can you freeze Alfredo sauce
Yes. Homemade cauliflower alfredo sauce can be stored in a container or ziplock bag and stored for up to 6 months.
Can I use frozen cauliflower to make alfredo sauce
You can certainly use frozen cauliflower florets to make your alfredo sauce. You can either thaw it the night before or just add onto the pan and pour the broth over it. Cook and allow the heat to thaw thee cauliflower.
Other healthy recipes to check out
- Buffalo Chicken Meatballs
- Homemade Beef Stew
- Roasted Garlic CauliflowerCreamy Tuscan Salmon(Opens in a new browser tab)
- Cucumber and Tomato Salad
- Cheeseburger Pasta
- Low Carb Pizza
- Black Bean Enchilada
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How to make cauliflower Alfredo sauce
Ingredients
- 1 medium Cauliflower head, about 5–6 cups cauliflower florets
- 4-6 large Garlic cloves, crushed
- 2 Tbsp Olive Oil
- 6-7 Cups Vegetable broth or water
- kosher salt and pepper, to taste
- 1/2 cup milk, dairy or non-dairy
Instructions
- Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
- Start by carefully cutting through the tough core of the cauliflower.
- Chop into florets. All roughly the same size.
- Crush the garlic cloves.
- Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
- Add in the cauliflower florets and water/vegetable broth.
- Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
- Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency.
- Taste and season with salt and pepper to taste.
- Pour the cauliflower Alfredo sauce back into the pan.
- Stir in cooked spaghetti. Serve immediately and enjoy!
Video
Notes
- Any milk would work. Feel free to use 2%, fat-free, or dairy-free for a vegan option
- You may use frozen cauliflower.
- Avocado oil, Olive oil, or butter for keto.
- Vegetable broth or water. The broth will give it more flavor.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
