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
Notes
Have you made this recipe?
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More Easy Cauliflower Recipes
Shelley says
This is absolutely amazing! Your missing out if you don’t try this recipe.
We had it on home made spinach pasta. Thank you so very much!
Colleen says
Thanks very much for this excellent recipe. So creamy, and so fast and easy.
Cristiano says
It looks delicious. I like that the pasta type Alfredo is widely used in the US. The pasta was famous in New York. This variant with cauliflower is a great improvement. Thank you for sharing it.
Nancy says
Family ate this cauliflower alfredo recipe for a healthy New Year’s dinner and we all loved it!
J.S. says
Really tasty. Was surprised at how good it tastes. I cook up about 1/2 cup of red lentils and add to sauce for protein. Cannot tell it’s there. I often add cooked red lentils to vegetarian dishes that don’t contain protein.
Andrea says
I haven’t made your version yet and so eager to try it for my meal prep clients next week. Would you say this could easily cover 1 lb of uncooked pasta? Is it on the thicker side that you’d want to maybe add a little pasta water to thin it out? Just debating whether I double this recipe or make a single batch and add water to stretch/thin it out a bit.
Thanks!
Mama Mullins says
This recipe is black magic. I don’t understand how it’s so incredibly good. My kids were adequately tricked into eating vegetables and I was delighted with the flavor as well.
Jackie says
Looks fabulous and I want to try this tonight! I know this recipe was posted years ago but I have a question…
I have a huge bag of riced cauliflower in my freezer and would like to use that. Do you think I should still cook for 15 minutes?
TerryF says
Super easy and really good – thank you!
Sam says
Hi! Was just wondering if you are using nutritional yeast instead of mozza. Do you still use 1/2 a cup? That didn’t seem right to me so wanted to ask! Thanks 🙂
Cathy says
Rich creamy sauce that tastes like it is way more indulgent than it is – it is actually healthy! Even my meat loving teenage son loves this recipe. I have made this recipe several times – with a blender and with an immersion lender, with nutritional yeast and without, with olive oil and without, with mustard and without, it is great every time. Such a forgiving and delicious recipe.
Debby Baumel says
Absolutely delicious and a big hit with my family. I used dairy butter and whole milk. I will make this again and again.
FifFoodieGirl says
This is delicious!! I let it cool and added a spoonful of Greek yogurt to make it creamy. It was way better than I ever expected! I will be trying many more of Katie’s recipes!
Linda says
This is my new favorite sauce to go in vegetables! I made a triple batch for a large group dinner and it was enjoyed by everyone. I made it vegan with onions, garlic, full-fat coconut milk,nutritional yeast, i splash of lemon juice, rosemary herb and salt. This is a winner! Thank you Katie.