How to Make Cauliflower Alfredo Sauce

By Rena |

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.

cauliflower sauce being poured in pan

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.

collage of whole cauliflower on the left and cut up cauliflower on the right

  • 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.

collage of crushed garlic on left and cooked garlic in oil and skillet on the right

  • 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.

collage of broth being poured on cauliflower on left and cooked cauliflower on right

  • 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.

collage of milk being poured on califlower on left and blended cauliflower on right

  • Pour the cauliflower Alfredo sauce back into the pan and stir in cooked spaghetti. Serve immediately and enjoy!

blended cauliflower sauce in food processor with a spoonful of the sauce

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.

spaghetti being added over alfredo sauce in pan

Other healthy recipes to check out

 

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blended cauliflower sauce in food processor with a spoonful of the sauce

How to make cauliflower Alfredo sauce

Simple and easy to make healthy alfredo sauce using cauliflower, dairy-free milk, broth, garlic, and olive oil.
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Course: Main Course
Cuisine: American, Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6
Calories: 92kcal
Author: Rena

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.
    top view of cauliflower head on platter
  • Start by carefully cutting through the tough core of the cauliflower.
    coring the cauliflower with knife
  • Chop into florets. All roughly the same size.
    cut up cauliflower on cutting board
  • Crush the garlic cloves.
    crushed garlic on cutting board
  • 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.
    garlic in pan with oil for frying. with wooden spoon in pan
  • Add in the cauliflower florets and water/vegetable broth.
    pouring broth over cauliflower florets in pan to cook
  • 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.
    fork in cooked cauliflower to check if its done
  • 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.
    pouring milk over cauliflower in the food processor
  • Taste and season with salt and pepper to taste.
    blended cauliflower sauce in food processor with a spoonful of the sauce
  • Pour the cauliflower Alfredo sauce back into the pan.
    cauliflower sauce being poured in pan
  • Stir in cooked spaghetti. Serve immediately and enjoy!
    spaghetti being added over alfredo sauce in pan

Notes

Substitutes:
  • 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.
Storage:
Place leftovers in a container and store 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 months.
Nutritional facts:
Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Nutrition

Calories: 92kcal | Carbohydrates: 9g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 978mg | Potassium: 321mg | Fiber: 2g | Sugar: 5g | Vitamin A: 533IU | Vitamin C: 47mg | Calcium: 48mg | Iron: 1mg
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