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+ servings
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.
Course Main Course
Cuisine American, Italian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 92kcal
Author Rena


  • 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


  • 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



  • 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.
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.


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