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Cauliflower Alfredo Sauce

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!

Creamy Cauliflower Alfredo Recipe

The Best Cauliflower Alfredo Sauce


Oil Free


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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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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Healthy Meal Prep Cauliflower Alfredo Recipe

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!

How To Make The Best Healthy Cauliflower Alfredo Recipe (Vegan)
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Cauliflower Alfredo Sauce

An easy and secretly healthy cauliflower alfredo recipe so rich and creamy, you will never miss the heavy cream!
5/5 (26)
Total Time 15 minutes
Yield 2 cups


  • 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


  • 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


The recipe was adapted from this Cauliflower Soup Recipe.

Have you made this recipe?

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5/5 (26)

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Published on May 10, 2020

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Reader Interactions


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    • Nanci Newcomb says

      I’m an alfredo snob. I’m picky because I want it to taste awesome every time because I don’t have it often at all. I tried this last night and can completely see me converting to this recipe.

    • AnnaTheMontanaBanana says

      Totally making this tonight for my little flying purple picky eaters!! They aren’t to keen on veggies. I have hope for the baby, though, he seems to prefer vegetable purees! Wish me luck!

    • trajayjay says

      because fat can make a meal satisfying, and richer. That being said, I don’t think that we should drop in a stick of butter, but I think that a little fat adds a little more flavor and richness to a dish, and it makes it more satiating. Veggies are good and all, but when they replace every indulgence in our diet, it’s a sad thing. I’m not trying to condemn this recipe, I’m just trying to answer your question “Why add unnecessary fat and calories.” It could also be to gain weight if you are underweight

      • Kelly @ HIdden Fruits and Veggies says

        I think you took my compliment as a genuine question. I’m NOT underweight, so I appreciate not adding fat to a recipe if I dont have to. I haven’t tried this version yet, but the versions I have tried have been plenty rich and I don’t really find fat satisfying (fatty foods definitely give me heartburn, nothing satisfying about that!). If you’re looking for fatty foods, I’m not sure Katie’s blog is the best place to find them.

        • trajayjay says

          I’m sorry, I’m really partial towards fat. I could eat about 2 cups of nuts a day, and I feel that they are the only foods that will satisfy me if I’m hungry.

          • Rachel says

            I’m sorry, but your comment sounds a tad ridiculous to me! “I’m sorry, I’m really partial towards fat” – do you realise you are on a site that offers amazing meals, tweaked so they may be a little healthier?! Thus making your comments completely out of place.
            I understand you like nuts, but nuts are good fats, another odd comment. And when a recipe seems high in fat, you are best looking into the ingredients as they may be amazing healthy foods that are bringing up the fat content.
            Clearly Kelly was asking a rhetorical question, and a good one at that, on such a site. 😉
            I am probably being a hypocrite here, but I’d suggest you don’t comment when you clearly have nothing useful to say.

          • Valerie says

            Trajayjay was simply explaining why some fat is necessary and welcome in many healthy dishes, so I can’t understand the nasty comment. Eating fat doesn’t make one fat. Carbs are the true devil. As a person with type 1 diabetes, I test my blood 10-12 times a day and can tell you that carbs affect blood sugar negatively, while fat doesn’t. For many of us, to eat a healthy diet requires very few carbs and a much higher ratio of fat.

          • Barbara Noon says

            Perhaps that is correct for Type I diabetes (I cannot say because I never studied it), but for Type II and any other person around, fat clogs arteries and puts weight on. There are 70 years of research which shows that countries who eat carbs such as rice, corn and grains as a main part of their diets have less heart disease, osteoporosis or diabetes. Dr. McDougall has articles showing that fat is a worse culprit than sugar in Type II diabetes.
            Children in our country have striations of fat around their aortas at 3 years of age. Any way to cut fat is good for health.

          • Barbara Noon says

            I put here some articles about Type 1 diabetes just to look at. I know Dr. McDougall often describes how medicines are increased due to how doctors handle illnesses. Again, such a serious condition as Diabetes 1 is something I don’t know much about, but I always like to show what different evidence is out there for people to check out and make decisions on their own.


        • Trajayjay says

          A lot of Katie’s recipes are high in fat. The fudge babies and the Samoa’s pie are two examples

          • wsand says

            I think that it is common to crave fats. And while I think this recipe looks delicious and is much healthier I think what was trying to be said before was just that even a small amount of fat can add richness that we crave. Enough to help us keep our on a “diet”. I think if you decide to eat healthy and you way restrict yourself too much you will eventually cave. If you find a way to combine healthy foods with just a small amount of fat, just enough to trick our bodies into being satisfied wih it then we can be much more successful in our healthy eating goals. Im not saying eat stick of butter a day. Just that if you compare regualr alfredo to a cauliflower alfredo with maybe just a tablespoon of butter will be satisfying while still cutting the calorie ajd fat count way down compared to alfredo with a roux and cream.

          • dolly says

            Can I just say to EVERYONE that there’s NO DEMON food group.
            The human body needs every single food group in order to be healthy healthy

            The only problem is when people either consume a too high proportion of one particular food group thus neglecting the others.

            Being overweight is caused by consuming too many calories.
            You could eat zero fat or zero carbs and eat all the finest proteins and vegetable and fruits and still be overweight if you are eating too many calories, regardless of their source.

            Yes, you do need a smaller percentage of certain food groups, which is illustrated on such diagrams as the familiar picture of a plate which is pie chart for the different food groups but you should never cut any one group out UNLESS you have a medical condition such as diabetes etc which you need to control with a modified diet.

            Also, being a normal weight (bmi) does NOT mean you are guaranteed to be healthy. you can eat appalling diet and not get overweight if you don’t eat over your calorie requirements.
            Also numerous studies and medical evidence is now able to show how fat can gather around your organs whilst remaining invisible to the eye. ‘Skinny’ people can be ‘fat inside’

            Eat every thing in moderation and you will reduce cravings which are responsible for the common diet blues and frequently end up in someone binging on masses of food because their body is confused and craving what it has been denied. .

      • Leah says

        The olive oil and/or vegan butter is healthy fat in the recipe… I believe in eating healthy fats… I agree with trying to avoid unhealthy fats such as in a normal mac n cheese recipe. LOVE This recipe!!!

    • Rebekah says

      I’d like to know if it’s possible to make just as creamy without oil. I made an Alfredo sauce with tofu once but whatever else was in it wasn’t enough flavor.

    • Kayla says

      Right? Here in Northern BC it was over 25° C (around 80°F for those in the states) and wonderfully sunny the past three days. Today it isn’t quite as warm, but I’ll take it considering our last snowfall of the year where I am is May long weekend!

        • Kayla says

          The warmest it gets where I’m from is around 30°. Last summer the warmest day was 32°, and that was in July! During the summer it’s usually about 25° though, just not in May!

  1. Lisa says

    Oh yum! Alfredo was one of my guilty pleasures as a kid, but you know it’s not the healthiest. I haven’t had it in foreverrrr. I bet this would be amazing with a little cashew butter added too for some added creaminess (instead of the butter). Yep, we’ve been hit with super hot weather! I love it.

      • Bri says

        I made it with frozen cauliflower and broccoli and it was nice. There is lots of extra water in frozen caulis for some reason so keep that in mind.

      • TaraCardenas says

        I made this last night with frozen cauliflower and it turned out awesome! I just let it sit out to thaw first and made it like normal. I 3x the recipe and also added a cup of Parmesan after blending, it added a lot of flavor. This recipe is a keeper for sure!!

  2. Jenni says

    Even LA is getting hit with some cold(er) weather. We’ve had a few warm days, but this morning it’s been raining on and off! Love this recipe. It’s the best when you can throw everything into one pot!

  3. Claire Elizabeth says

    Oh my goodness! Yum, yum, YUM!!! You’re always creating the BEST recipes ever, Katie! I bet my picky older (yes OLDER) sister would even like this! YAY!!! Thanks AGAIN Katie!!! 😀

  4. Sadye says

    What, Texas got hit by the weird weather, too? I’m in Des Moines, Iowa, and two Sundays ago, I got sunburned and miserable during a half marathon, only to encounter inches of snowfall over Thursday-Friday. It’s nice now … crossing my fingers that we’ve turned the corner. Oh yeah, and the alfredo sauce looks delish and easy!

  5. Danielle says

    Katie, this looks great! I’m definitely going to make it soon. It’s funny you bring up the pumpkin recipes and feeling wintry. I’ve definitely been in an autumn state of mind. I even have a cinnamon and cranberry cake baking in my oven as I type this haha.
    – Danielle

  6. Alex @ Cookie Dough Katzen says

    This is perfect because I just got cauliflower at the store the other day. Great idea making this sauce! I also want to try mashed cauliflower. I hear it tastes like mashed potatoes! 🙂

  7. Anna @ Your Healthy Place says

    Mmmm I love cauliflower in anything and am a big fan of these cauliflower substitution comfort food recipes – mashed cauliflowers, cauliflower pizza crust…so I’m more than willing to give this a try! I actually think it would make a great cold pasta salad sauce too for summertime BBQs :).

  8. Aubrey says

    I’ve tried other vegan alfredo recipes, but I’m anxious to try this because it seems a little healthier!

  9. Emily says

    Do you think this would work well with say, cheddar or colby jack cheese? Could I make my own mac and cheese using this sauce? It looks incredible! My picky husband hates veggies, but loves mac and cheese. This could be a sneaky way to get some cauliflower in him!

  10. Kitty Bea says

    This looks delicious… we buy a lot of cauliflower. What do you usually accompany this with besides pasta? or is it pretty much only for pasta? Normally I’m not a big pasta eater… have you ever had it with quinoa or add other veggies to the sauce or anything?

  11. Anonymous says

    You are my savior. I’ve been looking around for such a long time for healthy Alfredo sauce! Thank you!

  12. judy says

    using the cauliflower instead of cashews is great for those with nut allergies…and we do love our cauliflower! ty dear katie!

  13. Jodye @ Chocolate and Chou Fleur says

    As if I didn’t eat enough cauliflower already, you’ve just given me another amazing way to incorporate it into my meals! I think this sauce would be great with quinoa or barley, too!

  14. CCK fan! says

    Yum! I’m dairy free so I can’t have Alfredo sauce, but I miss it so much! I am definitely trying this. Ya know what…. I think I have all the ingredients in my kitchen right now. I know what I’m having for dinner! 😉
    Katie, I don’t know how you get all these good ideas for recipes! I have tried creating my own masterpieces, but not all of them turn out so well.
    I wonder why you haven’t gotten nice weather yet. I’m in Oregon, which you would think would be having cold weather, but we’ve been in the eighties all week!
    Sorry that this is long, I’m such a chatterbox. 😉

  15. J says

    Just tried it. Made it with nutritional yeast – I am not a UBS fan of fake cheese- and it was awesome. Not exactly like Alfredo of my youth (though with the soy/almond cheese it probably would be closer) but totally delicious. This recipe is Awesome!!! We will def use it again and frequently.

  16. Cynthia says

    Just made the sauce for lunch – OMG delicious! Used some asparagus, zucchini, red onion and mushroom with some pasta…it was incredible. I didn’t have the mozzerella substitute so I did use a split of nutritional yeast and parm cheese. So creamy. Thanks for the recipe, it seriously rocks!

      • Susan says

        I just made it as a base for a tuna casserole for my daughter, who is gluten sensitive and lactose-intolerant. Just added some GF noodles, tuna and frozen peas. Delicious comfort food and a doable alternative to one of her favorites that she usually can’t enjoy. Perfect for a cold and rainy day!

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