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Cauliflower Alfredo Sauce

4.8 from 54 votes

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

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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Easy Healthy Cauliflower Alfredo Sauce Recipe

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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!
Cook Time 15 minutes
Total Time 15 minutes
Yield 2 cups
4.8 from 54 votes

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

The recipe was adapted from this Cauliflower Soup Recipe.
 

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Published on May 10, 2020

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307 Comments

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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.
            http://www.drmcdougall.com/misc/2012nl/dec/fav5.htm

            http://www.nealhendrickson.com/mcdougall/020700puthepancreas.htm

        • 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
    http://www.keenbeauty.com

  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

    Hi,
    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!

  17. Katy @ Katy's Kitchen says

    Love how there’s veggies in this one and it doesn’t take any overnight planning! I always change my mind the next day if I plan something the night before 😉

  18. Breanne says

    Looks incredible! Can’t wait to try 🙂 We have record breaking high temps in the Pacific Northwest right now! Crazy to hear that Texas is so cold

  19. Tina says

    Made this for dinner tonight and it is fantastic! I added nutritional yeast, next time I plan to leave it out and try it that way too. I have to say, I LOVED te texture, so creamy and decadent! This is one I will be using again. Thank you Katie!

  20. Sarah says

    Okay at first I was skeptical…. because I had only used the immersion blender and it wasn’t smooth enough for me. Then I threw it in the vitamix and OMG so creamy and perfect.

    I have been trying to use all of my cauliflower and this was a perfect recipe.

    Two days ago I made the cauliflower chocolate cake and it is also delicious!

    Thanks!

  21. Honey What's Cooking says

    OMG.. this looks like the real thing… so good.. I think I wouldn’t be able to resist topping it off with about 1/2 cup of cheese for some additional flavor. Does it taste like the real thing?

  22. Debbie says

    Just made this and it is delicious! I have had a cauliflower left in my fridge for a while and kept wondering what new things to make with it. This recipe came at the perfect time.
    The weather is hard to keep up with. Thursday I was scraping snow off my car and now on Tuesday it is in the 70’s.

  23. CP says

    Sounds great, thanks for this recipe. There’s another way to make the cashew cream recipe- you can boil the cashews slowly in water on the stove for about 10 min, with a little onion, carrot and potato of your choice. Whizz all in the blender or w/a stick blender, add some lemon juice, pepper, nutritional yeast if you choose and you’re ready to pour over noodles!

  24. Kim says

    This looks delicious! Looks super creamy, wouldn’t have guessed it was cauliflower. We are having a mix of nice weather and cold weather… we had snow on May 1 so as long as it doesn’t snow anymore, I’m not complaining!

  25. Freddie says

    We’ve had temperatures in the 90s this past week … And I live in Canada, ha ha. I think we stole your good weather.
    That sauce looks great!

  26. Hannah @ TalesFromTheLastFrontier says

    I feel ya on the weather! We’ve still been getting snow here in Juneau (pretty rare for May). This recipe is perfect for this crazy weather we have been having. I may have to find a little cauliflower and try it out. Thanks for sharing 🙂

  27. The Vegan Cookie Fairy says

    Looks INCREDIBLE! What a brilliant way to make mac ‘n cheese healthier, too. I sometimes find I crave the comfort the “old” recipe brings but I don’t actually like the heaviness anymore (never mind the cheese, haven’t craved that in over two years!). Thanks for sharing this recipe xoxo

  28. Anonymous says

    I made this last night with raw cow’s milk and grass-fed butter. I added the 1/2 c nutritional yeast. It tasted great and creamy – you can’t even taste the cauliflower or tell it’s in there! I ate it mixed with quinoa. My four year old didn’t like it that way but ate it with Ezekial bread and and raw honey! I will try it next time without the nutritional yeast for him! Thank you Katie!

  29. Kiersten says

    I know what you mean about the wacky weather. I live in Kileen, TX and the weather keeps changing overnight like super drastically. I’m not ready for it to be super hot, but I am ready for the weather to be a little more steady at least.

  30. Pamela says

    WOW! First, I love alfredo but gave it up years ago due to calories and fat. I am so going to try this! Thank you!! Second, living a bit north of you we got snow on May 1. A solid inch or more. I miss my open-toed shoes!

  31. chocolate lover says

    Katie, do you know when the new cookbook is coming out? I know that you’re working on it, but do you have an idea of when it might come out?
    I do know one thing, though, when it does come out you’ll already have several orders for it…from ME! I’m going to hand it out to all my friends and obviously keep one for myself.

  32. [email protected] OmNom Love says

    Yum! I love mac ‘n cheese, but haven’t had it in forever! I can’t wait to try this recipe!
    Our cold front happened in April and March. May hasn’t been so bad, actually. It’s been in the 60s and 70s. Even the 80s a couple times! 😀
    I hate to be one of those people who is always correcting others, but I just have one complaint with your post. Saturated fat isn’t bad for you. It’s what helps your brain function, gives you stronger muscles, and is great for your nervous system. Without saturated fat, our bodies wouldn’t function properly. Okay, I’m done ranting. 😉

    • Kristall says

      Agreed! Fat won’t make you fat!

      That’s what excess calories do. Granted if your excess calories all come from fat, it would make you fat. But fats aren’t going to suddenly latch onto your hips and be like, I ain’t budgin’.

  33. Lisa says

    If you want to use cashews and don’t have any that have been soaked you can boil them in enough water to cover them for 8 minutes. I use this water as part of the liquid.

  34. Am says

    Actually, I really liked the pictures. They were very convincing.
    So going to make this recipe! Thanks 🙂

  35. Susan says

    This recipe sounds very nice, and definitely worth trying if I have a craving for Alfredo sauce.
    I’m sorry you have to put up with cold and dreary. We’ve been warm for quite a while now (at least a month), with only a very few cooler days. If you want lots of sunshine, far west Texas is a great place to be.

  36. Amy says

    Here in California, it was 95° on Saturday but chilly with thunderstorms two days later! (Thunder and lightning aren’t exactly typical weather patterns here…) I refuse to put away my flip flops though; I’m just pulling out a pair of jeans to stay optimistic!

    Your alfredo sauce sounds like a great and healthy way to beat the cold weather blues. I may have to start making my own comfort food if these clouds don’t go away soon!

  37. JaDe Rain says

    Hi from Texas, while I am in flip flops, a tank and short skirt, come June you won’t feel jealous. Sweating on the walk from your front door to the car isn’t amiable. 110 in the shade is quite normal in these parts 🙂

    Thank you for your recipes. I have fun sneaking food in on unsuspecting victims. “Want some cookie dough?… You just ate beans and dates” cue me laughing like a mad scientist. Followed by, “Want some more?” and they always do.

    I like your new look.

  38. Kimberly says

    I made this tonight for my 3 daughters and my niece. My middle daughter loved it. She ended up eating hers and her older sisters and normally she doesn’t even eat her own serving of anything. My youngest also really enjoyed it. My niece, who is extremely picky and may have sensory issues, only ate a little bit. Personally, I liked it much, much better than real alfredo sauce.

  39. Amy says

    Thank you for this! I’m on an elimination diet right now and struggling some days to find filling, satisfying meals. This needed very little adaptation, and is delicious!

    • Anonymous says

      My question, too! Made this tonight with the nutritional yeast and Dijon mustard. Amazing. We had it with spaghetti squash and some crumbled gimme lean. My boyfriend licked the plate clean. I do love your desserts (made the one-minute chocolate cake and Reese’s frosting last night), but your main dishes never disappoint. Cookbook number 2?

      And seriously, what’s the extra ingredient for Mac n’ cheese?

  40. Laura says

    Yum this looks amazing! Katie did you use almond milk or soy milk in the recipe? I’m wondering which one would taste better in the sauce.

    We’ve been hit with a heatwave here in Calgary, Canada, great for hiking and cycling, but means lots of avalanches are coming down the mountains! I bet you next week we will have snow again though 🙁

  41. Malinda says

    This was amazing and freakishly easy! It’s an amazing base for any type of cream sauce. My 6 year old LOVED it! Thank you!

  42. BritChick says

    72 comments already….!? man, I thought I might be on the ball this time…!

    I’m a relative Newbie to CCK — deLIGHTed to see a non-chocolate/savoury recipe today!
    DGMW, I love chocolate; but I also love balance. and I have to find ways my 12 y o will eat veggies when mostly she wants (refined) carbs… So, thank you Katie, I’ll lyk how it goes.!

  43. Lisa B says

    haha, it’s funny how you’re talking about the cold weather. Here in Toronto, we’ve had to to get out the summer clothes/shoes. Everybody has been saying ‘did we miss spring’??
    Today’s temp is going up to about 74F….which is quite warm and not spring weather. But I for sure am not complaining!! And even though it’s not cold, this sauce looks amazing!

  44. Erin says

    It was almost 80 and sunny yesterday in Iowa! Today the high is forecasted to be 79, albeit with thunderstorms. I will take in over 30’s and snow! This recipe looks fantastic, can’t wait to try it (we are in the midst of a kitchen renovation so I have no stove right now, but soon!)

  45. Anonymous says

    It’s funny the weather’s been so cold in Texas, it’s been warm, sunny, and beautiful here in Chicago.

  46. Adriane says

    This looks great! Thanks for the post Katie. I will definitely try this and hopefully it will be a hit with the kids as well! 🙂

  47. Megan Lewis says

    Thank you so much for this recipe Katie! My daughter loves mac and cheese, Alfredo, and other cheesy dishes, but we are lactose intolerant here. We can have small amounts of dairy, but not a lot. This recipe was perfect; we added a small amount of mozzarella, Parmesan, and fresh basil and it was so deliciously perfect. 🙂 You are a lifesaver!

    Ps: This sauce freezes fantastically! It is perfect for those crazy mom days!

  48. Cookbook Create says

    Thank you for the healthy and delicious macaroni and cheese makeover. We can’t wait to serve this cozy dish on a rainy day in! Would the recipe work if we substituted real butter and cheese?

  49. Carrie says

    Just made this using a whole head of Cauliflower (so triple recipe). For milk substitute I used water/hemp seed( 2 TB hemp seed for 1 cup water) since I can’t have nuts. I used half earth balance and half olive oil as well as nutritional yeast and chopped onion. I also added a little dijon mustard, tumeric for added color, celery salt, twice as much raw garlic, and a pinch of xantham gum to thicken and blend fats with the liquid. I kept half the sauce chunky and the other half blended with avocado in blender for creamy sauce. Great recipe. Thanks Katie!

  50. Josephine says

    I made this with the nutritional yeast and mustard and it was very yummy (for mac & cheese)! I might have added too much water, but I thickened it with a little tapioca starch.

  51. Kristine says

    Just made this with the nutritional yeast. My whole family is eating it! Its a little strong so next time I’ll put in 1/3 cup of the yeast instead. Thanks Katie!

  52. Robin from Israel says

    I just made this tonight with steamed vegetables and red quinoa and it was delicious! (So good that I ate far too much of it, in fact.) About a tablespoon or so of extra strong Dijon mustard was just the right addition.

    Thanks Katie!

  53. Carley says

    This is pretty delicious! I think it would make a GREAT stroganoff/casserole sauce!
    I tried using nutritional yeast in this for the first time in anything, but I think I’d try the cheese-style shreds next time…never would of thought of using cauliflower in a sauce!

  54. Kelsey says

    This recipe blew my mind. I went vegan 6 months ago, and my daughter is allergic to something. Unable to pin-down her allergies, I am on a soy-free, gluten-free, vegan diet. And I LONG for cheesy alfredo sauce (well, and a good pedicure).

    Sometimes it pains me that I can’t have anything like the cheesy goodness I used to enjoy. But this satisfied every craving. I can’t wait to make it again! For those that read the comments, I used rice milk, Daiya mozzarella, Earth Balance soy-free spread, oregano, rosemary, and salt and pepper to taste over quinoa noodles.

    HEAVEN.

    Thank you Katie! I stumbled across this recipe, two days ago, on accident, and now I’ve got a whole weeks meal-plan just from your blog, because if you can do something I miss that much so amazingly, I have to try everything. <3

  55. GoodRay says

    It is rainy and gray out, the boyfriend bought that tiny pasta you use in this very reciepe, and there is a cauliflower in my fridge. I might try this tonight!!

    • GoodRay says

      I just made this and the boyfriend looked at it puzzled..then he tried it.. And was amazed! It’s surprisingly satisfying!! I had one and a half bows and I’m very much full 🙂

  56. ruby costa says

    i bought the ingredients for this a couple days ago but have been so busy wedding planning/packing that i haven’t had time to make myself food. Tonight my mom made this for me and it was out-of-this-world-good. definitely one i’ll be busting out for my soon to be husband. 🙂

  57. Jess says

    This sauce is amazing I swear I will never buy sauces made with cream again. It didn’t feel like I was eating cauliflower (which I happen to not like) and was full of creaminess. I added a bit of rosemary , Parmesan cheese and some other random cheese I found in my fridge, still very yummy. I recommend adding rosemary. Definitely did NOT expect it to be so delicious wow. Some parts were a bit lumpy but I guess it’s because of my old blender. I plan to trick my friends at school on Monday and ask them to guess what’s the secret ingredient. Now I play this game with them (I call it ‘Guess the strange ingredient!’) since I make a lot of yummy treats using unusual ingredients and they have to guess. If mothers want their kids to eat more veggies this is really great, it’s got the approval of a girl teenager (me) so go for it! Thank you so much Katie, I’ve been enjoying cooking so much since I discovered your website!

  58. Michelle says

    I made this tonight with nutritional yeast and even threw in some fresh spinach with the pasta and sauce. Delicious! It doesn’t look the photos as far as ‘creaminess’ but I bet that’s with daiya. I used homemade tahini instead of vegan butter and it worked amazingly! Thanks for the great dinner 🙂

      • Michelle says

        Hi Palm! I think it was whole baby spinach or quickly chopped baby spinach placed in our individual serving bowls and then topped with the spinach. I do that with so many things as a way to get extra greens (chili, soup, pasta, you name it). 🙂

  59. Kassidy says

    I just tried this recipe, followed the recipe exactly, I used regular shredded mozzarella.
    For some reason it was super lumpy and the cheese went into a glob.
    I re-tried it and slowly added the cheese after the liquid was warm, to slowly melt it.
    Once I pureed it all it was still lumpy and the liquid wouldn’t blend in with the cheese and cauliflower.
    Maybe it was the cheese?

    • Alyssa says

      If it was pre-shredded cheese, that’s probably why. Any time I have to melt pre-shredded cheese in a recipe to make a sauce, that’s exactly what happens. I think it has to do with the ingredients they add to keep the shreds from sticking together in the bag. Shredding cheese yourself should solve the problem.

  60. Katie says

    My one year old has been on a but of an eating strike…..I made this last night, and couldn’t get the noodles to him fast enough! I even had KALE mixed in, and he couldn’t get enough! Thanks Katie! I cannot WAIT to buy your cookbook!

  61. Carol says

    This sounds like such a wonderful option! Don’t shoot me 😉 but I’m wondering if this can start with frozen cauliflower just as easily?

  62. Claire says

    Oh wow this is fantastic! I made it last night and had it with pasta. Then I had the leftovers today with vegie crudites as a dip at lunch time. It was so tasty I had to stop myself eating it just by the spoonful to make it to either meal. Definitely going on the regular meals list.
    Thank you Katie!

  63. Madison Riley says

    I love that you’re branching out from just dessert recipes! Every single recipe of yours that I have made has been absolutely DELICIOUS and I have received so many compliments 😉 Can’t wait to try this one!

  64. FernLaPlante says

    I made this last night. Whole Foods has the nutritional yeast (very inexpensive – about 50cents per 1/2 cup). I put it with shells and cubed up some turkey “ham”. Soooooo good. Great job on the recipe.

  65. Katie says

    This was delicious! I added 1/2 a teaspoon of turmeric and 1/4 cup cashews instead of a full 1/2 cup of nutritional yeast. I put it over gluten free elbows and stirred in some sundried tomatoes, spinach, broccoli and mushrooms. It was awesome. Thank you Katie for the great recipe! 😀

  66. Veronika says

    Oh my, I made this yesterday (with nutritional yeast), and it was HANDS DOWN the best mac & cheese I’ve ever had! The sauce was delicious without the nutritional yeast already, but I wanted the extra cheesy kick. So easy to make, yet so much better than any of the more elaborate recipes I’ve tried over the years. I will definitely be making this again. And again. And again…

  67. Susan Langford says

    Made this tonight, then mixed it with baby spinach and cherry tomatoes, put some dayia and breadcrumbs on top, and baked it! Super yummy and thumbs up all around from my crowd–thanks Katie!

  68. Jasmine says

    Just made a double batch of this!
    I replaced half of the olive oil with coconut butter, added a couple teaspoons of oregano, and it’s nothing short of magically delicious. P-:
    Magical. Delicious.
    About to throw it over some zucchini noodles for a spectacular, light dinner.

  69. Bethany says

    Another winning recipe! I added some steamed broccoli, roasted red pepper and sauteed mushrooms and served over orzo pasta – family loved it!

  70. amanda says

    Katie! I made this for dinner, but subbed tahini for the butter and it turned out fantastic! Thank you so much, it’s the first time I’ve had Alfredo as a vegan 🙂 You come up with such wonderful, creative recipes

  71. Faith says

    This recipe was so delicious! Thank you so much Katie! My sister is on a very restricted diet and this was something new to try over brown rice pasta, amazing!

  72. Hanna says

    How many servings does this make?
    Also, my dad can’t stand cauliflower, so can you taste the cauliflower in this?

  73. Layla says

    Oh my!! So I am not a huge fan of Alfredo, but THiS was amazing!!! This avid follower especially likes to heat up the sauce and drizzle it over cheese and chips 😀

  74. Anonymous says

    So you had success with regular soy milk? I only had vanilla on hand when I made this so I ended up using my husbands 1%, however I would like to make it
    Vegan!

  75. Renate says

    Just made this and it is delicious! I had it on pasta and on endives, both very yummy – even the cat loved it, she licked what was left of the sauce off my plate 🙂
    I did think that 1/2 cup of nutritional yeast was a bit much so I made it with 1/4 and that was fine! I used non-fat milk and soy spread and added a 1/2 teaspoon of dry mustard.

  76. Ashley says

    This is so yummy! I made double batch and since I used frozen cauliflower, I reduced the milk by a quarter. My kids, 3 and 6, asked for seconds and thirds and my husband and I loved it too. Thanks for such a yummy, healthy recipe.

  77. Sarah says

    We tried this last night, and used cheddar cheese, cows milk, and Dijon. We then used a food processor to puree it. We then waited for a few minutes for the pasta to finish cooking, but when we dished the sauce out, it was a disaster! It was not creamy AT ALL! It was like water, with chunks of cauliflower! No flavor whatsoever, despite the cheese, Dijon and garlic powder! What do you think might have gone wrong? Could it have been the food processor?

    • Unofficial CCK Helper says

      It sounds like you either have a bad food processor or didn’t process long enough. You need to process it until it’s completely smooth, not stop when there are still any big pieces.

  78. Mags says

    I just made this, and it was awesome. I’m slowly trying to go vegan, and this was yet another successful attempt. I added a cup more of cauliflower, and used 3 cloves of garlic (in total). Since I used almond milk, I added a bit of lemon juice to cut down on the sweetness of the sauce 🙂

  79. Alli says

    I just made this tonight and it was AMAZING! I tried vegan mac and cheese from a box when I first went dairy-free and it scared my off for a long time. I’m glad I tried this! Thanks so much for proving that dairy-free doesn’t mean gross!

  80. Katie says

    My boyfriend and I made this tonight. It was very good. My boyfriend said that it was even better than alfredo from a jar. We used real mozzarella cheese, a little bit of sharp cheddar and normal milk. We didn’t add the cheese until after the sauce was done cooking to avoid the problem with clumping another person in the comments had. It turned out great!

  81. Courtney says

    Awesome awesome awesome…you rock, Katie! Instead of milk, I used a packet of vegan alfredo mix I found at the local health store and mixed that in. Turned out perfect! Who would have thought it would be so delish with cauliflower as a base? Thanks so much! As an alfredo lover who doesn’t like to get fat, this has been a lifesaver, lol.

  82. Linda says

    This was so delicious. I made it with coconut milk because I have many food sensitivities (grains, nuts, soy, yeast) & I was amazed that I could modify this & it was still extremely tasty 🙂 This is the first vegan “cheese”/”dairy” type sauce that I have been able to make with my food restrictions & I just loved it!! I had the sauce with Konjac noodles & various veges & it is truly a creamy, dreamy sauce. Thankyou THANKYOU so much.

  83. Laura says

    I tried this the other week and I was absolutely AMAZED!! It was insanely delicious, and I didn’t even add the Daiya cheese. It was so addictive and I didn’t feel so bad sneaking extra bites! I used raw garlic and unsweetened coconut milk and it was perfect. 🙂 Thanks for the recipe!

  84. Bear says

    My pasta can’t boil fast enough! I have the sauce sitting on my counter, all blended and lonely. I may just drink it on it’s own 😉 I used the last of my nooch, too, so it tastes divine.

    Thank-you for sharing this lovely recipe.

  85. SR says

    Add a little pepper and fake “meat” and this sauce makes a great sub for biscuits and gravy. Makes a good soup too!

  86. Annie says

    Oh. my. god! My sister came across it a few days ago while looking for a recipe for “healthy” alfredo sauce, and pestered my mom into finally picking up a cauliflower. Boy, was it worth the wait! This has got to be one of the yummiest sauces I have ever had! Being a high school kid who is aiming to eat “cleaner”, it sure hit the spot! Went great with pasta, as recommended, but I also threw some (the little leftovers that we had!) over roasted eggplant. Yummy yummy!
    Thank you so much for sharing this awesome recipe!
    ~a very happy high schooler 🙂

  87. Ashley says

    Hi there,
    I’ve been looking at some of the awesome recipes you’ve created and finally got around to making this one last night. I made it for my parents and they loved it! I did add some cheddar daiya cheese and a little more on top with some panko bread crumbs and then put it in the oven but they were amazed with it. If I was just making it for myself, I would have skipped the daiya and hit up the nutritional yeast, but I’ll wait until I’m in a cozy mood before I make that move again (: Thanks for sharing, it was deelish and I look forward to making some more of your recipes in the future!
    Cheers.

  88. Sylvia says

    1/2 cup Navy beans (cooked) and 1/2 c cashews make the sauce very nice and creamy or use 1 cup cauliflower and 1/2 cup Navy beans (all cooked of course). I’m going to try your recipe, its quick and easy as well.
    Katie, thank you for all your wonderful recipes and ideas!

  89. Abby says

    OMG. this recipe is amaaazzinng! I made it and put it over rice and veggies for my mum and I , and over chicken and pasta for my father. he is not in to healthy foods/recipes at all, (if you even show him a vegetable he would make a grossed out face) and he raved about this alfredo sauce. He kept asking my mom what the brand was and where she got it because “it was one of the best I’ve tasted and we should really stock up on it”…haha my little secret! Thanks Katie, you’re brilliant!

  90. Kendra says

    This turned out exceptionally well! It was a big hit! I tweaked the recipe roasting a red bell pepper on the bbq, seeding and peeling it, and added it to the pot.
    Will definitely make this again!

  91. Tanya Swetta says

    For this recipe, I think I love you.

    This was amazing!!! Last year, I realized I was lactose intolerant and I have been craving alfredo pasta like crazy. I LOVE white sauce! I have missed it so bad and I tried out your recipe after tweaking it a bit and I was just surprised at how it tasted so similar to the alfredo sauce I used to make with milk and cheese! It tasted so unbelievably similar! I can now have alfredo sauce again! Hurray! Thanks for sharing this recipe, Katie! This was fantastic! I’m putting up my version on my blog (http://begonegluten.wordpress.com) and linking to this amazing recipe 🙂

  92. Maddie says

    I was skeptical of this at first, but my favorite restaurant has a similar recipe, with zucchini. It tastes almost exactly like the real deal! I plan on making this tonight.

  93. Shari says

    I am gluten free and dairy free. This fixed my craving for fettucini alfredo sauce served over GF noodles… Thanks so much 🙂

  94. Lindsey says

    I made this tonight… As it was simmering, I wasn’t too impressed. I tossed in a bit of mustard, threw it on some pasta, and I’m so glad first impressions are deceiving! This was delicious, and I can’t atop eating it. Next time, I might add more cauliflower, and throw it over squash.

  95. Margaret says

    I just made this tonight, making mac and cheese. Hubby had 3 servings and asked for the leftovers for lunch. This is going to be my new go to sauce. I am not a cauliflower fan so this is a great way to get me to eat my veggies.

  96. Rachel says

    Hey Katie!
    Do you think original almond milk would taste good in this recipe? I’ve only ever made Alfredo sauce with cow milk and wonder what you think. Thanks!

  97. Karen says

    Katie…this stuff seriously ROCKS! I have been eying this recipe with much interest and finally got around to making it…holy freaking yummy! I just put it over steamed broccoli and it darn near blew my socks off…now I have plans for mushrooms, the trader joes spinach chive linguini, maybe with some dill, over quinoa, maybe add some buffalo sauce and make a creamy football dip, ohhhhhh the places I will go…Thank you so much for sharing!

  98. Beth says

    This was delicious! One of my boys is allergic to milk, eggs, and tree nuts, so the rest of us have suffered through some pretty miserable substitutions. I would recommend this recipe to anyone and I have passed it on to several people. It’s awesome! Thank you!

  99. Esther says

    I love this recipe! It’s a lot easier than other cauliflower Alfredo recipes I’ve tried. I altered the recipe a bit. I put 1/2 cup of sweet potatoes and 1 cup of cauliflower instead of 1 1/2 cups of cauliflower and used 1/2 of nutritional yeast. The sauce turned out awesome!

  100. Sue says

    I’m kind of new to eating vegetarian and am trying (and failing miserably) at eating vegan, but your website sure does help with keeping me on track! I made the sauce and holy moly! I had to stop from eating it by the spoonful in the name of “tasting it”. It was delish on steamed broccoli and baked red skin potatoes too. I did add the Dijon, the full amount of nutritional yeast and added some onion powder also. I can’t wait to try it on corn and quinoa pasta! Thanks CCK for all your great recipes. I’ve tried this recipe and the chocolate chip love bites so far. Tonight is the healthy frosty! So excited. Even my meat and potato lovin’ family liked your healthy remakes!

  101. Courtney says

    I just made this about 15 mins ago. Couldn’t be simpler!!! I added quite a bit of garlic power and onion powder (but it could just be because I’m sick!) and I found this to be so delicious that I ate it straight up like a pureed soup!!

    Thank you so very much for the recipe, Katie!

  102. Alison says

    Thank you for this recipe, it is so creamy and delicious! Now this is one of my favorite sauces for pasta.. and I’m thinking about putting it on everything!

  103. Laura says

    Hi! I came across this recipe about a month ago, and have been using it constantly!! I’ve used it as is on pasta, I’ve added garlic, lemon and tarragon and served it over chicken and gnocchi, I thickened it up with some cornstarch to make it more like a bechamel and it worked beautifully in a dairy free lasagne (in the slow cooker as well!) So I just wanted to say, thank you for a truly awesome go to recipe 🙂

  104. Kimberly says

    I just made this for my parents and I tonight! It was so good! I would really recomend this to anyone who loves Alfredo, but not the bad fats and calories, perfect dinner. I just added a tiny bit more garlic powder :p thanks for this recipe!

  105. Becky says

    Wow, this is so good! Creamy and cheesy, and definitely good enough to eat by the spoonful right out of the blender! I put it on noodles but intend to eat the leftovers over spaghetti squash.

  106. Karen says

    Katie,

    This recipe has changed my life…it is now a staple in our house and I make a double recipe at least once a week. I use it in everything that I want to be a little bit creamy…spinach artichoke dip, buffalo sauce over any veggies, creamy kale and chickpeas over quinoa, and most recently I just made the most killer ranch dressing…my husband has no idea that it is good for him 🙂 Thank you, thank you, thank you!

  107. Yaya says

    Katie,

    This recipe has changed my life…it is now a staple in our house and I make a double recipe at least once a week. I use it in everything that I want to be a little bit creamy…spinach artichoke dip, buffalo sauce over any veggies, creamy kale and chickpeas over quinoa, and most recently I just made the most killer ranch dressing…my husband has no idea that it is good for him 🙂 Thank you, thank you, thank you!

  108. Sharon says

    I can’t wait to try this recipe! Quick question: you strain everything after letting it simmer, right? Also, if you’re using Daiya or nutritional yeast, should you wait to add that in right before blending it? Sounds weird to boil it. Same question with the Earth Balance, milk and spices: boil those too?

  109. Shalini says

    I made this last night and it was wonderful!! Thank you for coming up with this recipe. I’ve been looking all over for a vegetable based cream sauce and this worked so well!! This is going to be a staple in my kitchen from now on.

  110. Dawn says

    I finally got around to trying this and it was awesome over spaghetti squash! I used minced garlic so instead of adding everything at once I sautéed the garlic in the butter spread with salt in the bottom of the pan then added everything else.
    Then next time I made, after blending it in the blender I added a can of drained Tomatoes with green chilies and made a kind of Queso. It was great this way too! 🙂

    This is a great alternative to the cashew cream version, since raw cashews are not available in my area. 🙂

  111. Emily says

    Katie has done it again! This recipe is so easy and tastes SUPER creamy even though there’s no cream! I just used unsweetened almond milk:)

  112. Amy says

    Thanks for this recipe! When I made it, I pureed the boiled cauliflower with Earth Balance and a cup of ALMOND milk and I added a touch of mustard and I could’ve eaten it just like that – as a soup! I was not expecting it to be so delicious and have such a nice texture. Better yet, my boyfriend who is a butter/bacon/cheese fanatic could not tell that it didn’t have a cream base. Since this recipe is so easy to make after a long day at work, I have a feeling I’m going to be having a lot of it in the near future.

  113. Julia says

    With all the snow that we’ve been experiencing in the New Jersey area, I am definitely ready for some comfort food. This recipe looks delicious and these photos are definitely making me hungry!

  114. Kenny says

    I’ve been eating vegan for over 2 years now. Real cheese alfredo was one of my favorite and most eaten meals before going vegan. I’ve seen cauliflower alfredo over the years and have always wanted to try it. Finally…it was excellent. I added nutritional yeast and a couple drops of mustard.

  115. Tanith says

    Great recipe however I found the nutritional yeast over-powering, I will start by using 1-2 tablespoons next time and see from there. Thank you 🙂

    • Unofficial CCK Helper says

      Katie’s blog is vegan so she doesn’t use any dairy products (if that’s what you mean by “regular milk”). As the recipe calls for you to use your milk of choice, then if plain almond milk is your milk of choice, then that would do the trick for you.

  116. Emily says

    I made this for lunch about 10 minutes ago and it was awesome! I think I could even trick my family in to eating it (They are super against being healthy). It was so creamy and tasted just like Alfredo sauce to me! I will definitely be making this again soon. 🙂

  117. Manda says

    Oh my gosh! Had this pinned and just made it now… My young boys gobbled it up! So easy to make, this will become a regular for sure. Thank you!

  118. Carolyn says

    Oh, I love that you have once again found time to healthify a recipe for us- alfredo sauce at that! (The last new cauliflower recipe I saw was one breaded and deep fried)- so thank you very much.
    We love what you do!
    Our weather here in Carolina seems to be springish at the moment. However that could change any time. It is our saying that we can get a ‘sunburned on Tuesday, and frostbitten on Thursday’!

  119. juliana says

    Made this the other night and it was delicious!! Unfortunately, wasn’t as good the next day for lunch after refrigeration+microwaving, because the consistency had changed. The recipe is fabulous though and SO easy to make! (Coming from a cooking novice)

  120. Demi Taylor says

    Katie,
    I’ve been trying to eat healthier since living in a college town doesn’t provide me too many fast options to do so; therefore I have browsed numerous sites just to find a site that has a few healthy options I actually would want to put in my mouth… And I have to say, I have been making a different recipe of yours every single day (some times more than once) for the past 2 months! You never fail to impress!! I just made this delicious alfredo sauce and mixed in some broccoli to add even more nutrition. My boyfriend doesn’t come home from work until an hour from now… And I don’t think there will be enough left for him!! This is amazing. I love that you embrace using oils as well, as many recipes call for only a teaspoon or so, because I am a coconut oil kinda girl.
    Thanks again for making healthier living so much easier 🙂

  121. Megan Maxwell says

    Katie, I just want to tell you how much I love this recipe. I am on a gluten-free and dairy-free diet right now for health reasons, and this was such a treat. I would love to share this recipe on a health forum I use, and we are not allowed to post links. Would you mind if I shared the recipe and credited you?
    Thanks so much for all the wonderful recipes and cooking ideas that you share!

    • Unofficial CCK Helper says

      On CCK’s FAQ page at the top of this blog, she says recipes should be linked to the original rather than re-copied into a new post, but that using photos is okay.

  122. Sara Qualls says

    I just made this tonight. My two dairy free kids have bellies full of mac n cheese for the first time in their lives. Thank you! I used 1/2 Daiya and 1/2 nutritional yeast. In the future, I’ll just use daiya. I can have Parmesan cheese so I added it to my plate and it made it fabulous! Next time I’ll mix in spinach.

  123. xtina says

    Absolutely love this recipe! Tried it for the first time tonight and used olive oil instead of butter and put it over brown rice pasta. Yum!

  124. ElizaJane says

    Hi, Just found your blog and it’s totally cool!!! I cooked your “blondies” last night and the kids loved them!! You’ve got one more fan!! Will try the Choc. Peanut butter balls next. Zuccini fries after that…. Thanks so much for this great blog full of diverse recipes! I just might make everything, eventually.
    ElizaJane, Atlanta, GA

  125. Elyse says

    This is recipe is definitely a keeper! It was super yummy, and everyone loved it 🙂 I found that it helped to use a generous amount of salt so you don’t notice the lack of cheese.

  126. Zoe steindl says

    Just made this for dinner and it’s probably the best vegan cheese sauce I’ve had and the fact that it’s not high in fat because it doesn’t use cashews is perfect! Definitely will be making it again

  127. Zoe steindl says

    Just made this for dinner and it’s probably the best vegan cheese sauce I’ve had and the fact that it’s not high in fat because it doesn’t use cashews is perfect! Definitely will be making it again. So yummy and creamy.

  128. Nathalie says

    Hey katie, if im using cauliflower “rice” {i’ve already put all my cauliflower in my food processor to make the flourless pizza} what do i change from the recipe? Like should it be less than 1,5 cups cauliflower or more? Please help 🙁

  129. Emily says

    Wow! This is so good! I’m eating it right now after a long and very hard day. I was craving some comfort food and this is hitting the spot. And it’s super easy to make. Thanks! Can’t wait to try more.

  130. EVA says

    I know this over a year after the fact, but after contemplating whether or not to have to clean a whole Nutribullet blade for this, I made it and am SO glad I did!

    Here was my subs for those interested: I halved the recipe since I live alone and it made enough to perfectly drown 2 oz of elbow pasta. MMMF! I don’t have any salt in my apartment (I’m not a fan of salt!) nor unsweetened original almond milk, so instead I used 1/2 cup of no-chicken broth (half of a bouillon cube). I have to be on a low fat diet due to my gallbladder and gastroparesis, so I only used 1 tsp olive oil. And since I wanted a classic mac and cheese, I added about 2 1/2 tbsp nutritional yeast. Now I’m a nooch lover til the death, but I found that that was MORE than enough.
    Awesome recipe! This has to be my second favorite of yours, next to the banana pancakes!

  131. Dee says

    This is happening pronto! Maybe for thanksgiving! It’s hard to find fresh cauliflower here, but I’ll give it a shot with frozen! This, plus the high protein mushroom stroganoff, lentil balls with cranberry gravy, and a three sisters succotash should make for a wonderful meal!!!

  132. Tom says

    This is one of my favourites. I changed it into a chowder on my blog and linked back to this post, but I haven’t implemented pingback on my blog yet. (I understand pingback has been co-opted by the spammers anyway and on top of that I’m not using wordpress.) So, here’s a manual pingback:

    http://www.saturdaycooking.com/chowder/

    Thanks for the inspiration!

  133. Lydia says

    This sauce is AMAZING! I have a big sweet tooth, so you’d think that my favorite recipe of yours would be a dessert but no! It’s this! I put it on everything. Pasta, pizza, and spaghetti squash! I think next I’ll try using it as a dressing on a sandwich. Thank you so much, it’s incredible.

  134. Holly says

    So I made this today. Three words; yum…Yum…YUM!!! I wasn’t sure what to think while I was making it, but the flavors are amazing, I never would have thought the main ingredient was cauliflower had I not made it. You’ve done it again!

  135. Katlyn says

    Love this recipe! Just wondering if I can make a larger batch and keep it in the fridge or freeze it to use later?

  136. Bob says

    I added some rosemary and Italian seasoning – great flavor! It was just the right sauce for steamed broccoli. Fantastic recipe!

  137. Samantha says

    We’ve had a whole cauliflower in the fridge for ages now and it was time to salvage the good parts and make something with it. I just made this sauce on a whim and oh my goodness me! It is so creamy and delicious – I will definitely be making this again.

    I’m looking forward to serving it with gf elbow macaroni, peas and bacon chips (vegan)!
    Dad had a great thought for using the sauce in a potato bake!!! I think I’ll make up a couple of batches… does it freeze well???

  138. Elizabeth Kramer says

    5 stars
    This sauce is amazing. So simple and so delicious. We make it about 12 qts at a time, freeze it and use it for pasta, casserole, and as soup. We use almond milk and add spinach and blend it all into green veggie goodness!

     5/5
     5/5
  139. Cait says

    5 stars
    I found a cauliflower on sale the other day, and you’d just linked back to this in your new vegan cheese sauce recipe, and I knew instantly I had to try it.

    I only used a third of the butter since it kind of started to look like a lot at 10 grams (just personal preference!) and I’m kind of glad I did because it still tasted so creamy! I can’t believe cauliflower can taste this rich combined with just almond milk and a little butter.
    I’ll definitely be making it again.
    Soon.

     5/5
     5/5
  140. Christie Pellow says

    5 stars
    Freaking fantastic! I am a total foodie and I am super impressed. Give this recipe a try- I promise you will not be disappointed!!

     5/5
     5/5
  141. Stephanie says

    5 stars
    If you’re using real cheese, I’ve found that it’s better to add it after pulverizing the cauliflower. The sauce gets a weird texture if you put the cheese in while simmering.

     5/5
     5/5
  142. Michele says

    5 stars
    I cooked our spaghetti squash using your method and it came out perfect! I also made your cauliflower alfredo sauce and I can’t believe how perfectly creamy and tasty it turned out! Never in my life have I had something so tasty made from cauliflower…. and I don’t not care for cooked cauliflower AT ALL! My hat goes off to you Ms. Katie!

     5/5
     5/5
  143. Bobbi says

    I am very picky when it comes to Alfredo sauce and I absolutely loved this recipe! The best part is that it’s quick, easy and healthy! This will definitely be made again and again!

  144. Wendy says

    Super yummy. I made this almost dairy-free, but had to use real butter, since that was what I had in the house but I did use Daiya mozza and I used creamy cashew milk. I minced garlic, rather than using powdered (used three cloves). I added a touch of dijon mustard AND a couple drops of dōTERRA rosemary oil. Mushed it all up in the Nutri-Bullet when I was done, but be careful to fill less than the max mark or it may explode from being hot. I was lucky it didn’t.
    Served it with spaghetti squash.

  145. Sara says

    Just tried making this and Oh my god is it delicious! It’s unbelievably tasty. I used the mozzarella version instead of the nutritional yeast because I didn’t have any and only used just a tiny bit, I imagine even if you cancel it out its going to be just as good! And I’ve also added red peppers to give it that cheddarish color and its sooooooo good.

  146. Karen Woodall says

    Having a gluten and dairy allergy I was excited to find this recipe. It is amazing and so easy. I used unsweetened Almond milk and was pleasantly surpirsed how creamy it was. Can’t wait to try the avocado alfredo sauce. Thank you for sharing.

  147. Stacy Brown says

    Hello- does anyone know if I can make this sauce ahead of time and refrigerate or freeze it for later use?
    Thank you!

  148. Sue says

    Katie … you are a genius! This was the most delicious non-dairy alfredo recipe I have tried and I’m sure I’ll be able to fool family and friends with it, it is so good and perfectly creamy,Thanks a million!!! Sorry there are no photos, after tasting it, it went directly onto basilic fettuccini and into my mouth. ??

  149. paula says

    Going on vacation tomorrow and had a cauli in the fridge that was on the verge of going bad, so gave this a try and so impressed! Added a little paprika and made with cashew milk, dijon, and just 1 T earth balance and 1/4 c. nutritional yeast and tossed it with two packages of cooked shiratake noodles (my latest obsession!) and two pounds of mixed mushrooms sautéed in veggie broth with vegan Worcestershire. It made a ton and even my gigantic portion had less than 200 calories. LOVE this site! 🙂

  150. Tillie Q says

    I made this with sweet potato noodles, what a great flavor combo! I also added a good amount of Dijon, which really made the difference for me!

  151. Tiffany says

    I just made this and I am in love! I cannot believe how easy it was and how normal the ingredients were making it to where I didn’t have to go shopping for anything. This will now by my go to recipe. Thank you for this heavenly sauce.

  152. Nikki says

    What milk did everyone use to make this recipe? I’m vegan and t Nd to use a lot of coconut milk but not sure that would taste good? Any tips?

    • Jason Sanford says

      I think it would taste amazing with coconut milk. Just be sure to use an unsweetened milk. It’s also good with cashew or almond milk, either store bought or homemade.

  153. Holly says

    I am never making Alfredo sauce any differently again. This was delicious. I added Dijon mustard as recommended as an add in and instead of rosemary, a pinch of lavender and it’s incredible. My 5 year old daughter loves it and wants it quite often. Thank you!

  154. Kos says

    I hate Cauliflower. I love this sauce though. I used Almond milk. I used nutrional yeast. I added nutmeg to mine. I used fresh garlic.

  155. Cindy says

    Katie, You are a genius! I’ve tried many Cauliflower Alfredo recipes and this one is my favorite. I like that it doesn’t even need cashews so that it’s lighter in calories without sacrificing delicious taste. I have enjoyed so many of your recipes over the years. Thank you, and keep up the good work!

  156. RiaSunflower says

    Made this today with 3 cups cauliflower so added a little more of everything. Didn’t chop the garlic, added nutritional yeast and some soya cream before blending.

    Delicious, rich and creamy. Could not taste the cauliflower and my non vegan, cream loving friend loved the pasta dish (penne).

    Thank you.

  157. Sandi King says

    My husband and I really loved this recipe! It was a great alternative and it paired well with spaghetti squash noodles. Thank you so much for sharing this dish!

  158. Michele Jacobs says

    Is this good if you are vegan or is this just good? I have frozen riced cauliflower and some nutritional yeast (which my son bought not realizing it was not real yeast). I would like to try it, but have just the normal dairy items in my fridge at this time.

    Thanks.

    • Jason Sanford says

      I’m not a vegan and my (also non vegan) family loves it! I don’t know how it would work with riced cauliflower though (might be grainy?), but if you try then be sure to report back!

  159. Katie says

    Katie, this recipe was genius! I have been enjoying your desserts for a while but was nervous to try other dishes. But I just got diagnosed with a dairy allergy…and I LOVE cheese. This cauliflower alfredo recipe is one of the best alfredo recipes I have ever had!

    I made it using almond milk, Earth Balance buttery spread, vegan mozzarella cheese shreds, and a blend of dried basil, oregano, paprika, red pepper flakes, & black pepper. I stirred in the “cheese” after it was all blended & off the heat. (This also allowed me to put real 1/4 cup parmesan in my husband’s & 1/4 fake cheese in mine.) It was divine. My husband had no idea it wasn’t regular alfredo. He was shocked when I told him it had cauliflower as the main ingredient!

  160. Wendelah says

    I’m here looking for healthy cauliflower recipes. This looks genius–I’m also checking out the Mac ‘n Cheese–but I’m absentminded and worried about cooking the cauliflower in milk long enough to make it soft without burning it. I’m not crazy about adding raw onions into the mix either. I’m going to have to play with this. You’ve got two T. of fat here. I might try microwaving the garlic and vegetables first to get them started. Sauté them in the butter/olive oil? Steam the cauliflower first? Then add it to the onion and garlic? Wish me luck.

  161. Abby says

    I have to remind myself that when I eat it that it’s not loaded with butter and cream, it tastes so rich! I used nutritional yeast, pepper, and 1 tsp oregano, and put it over pasta with sauteed zucchini, mushrooms, and onions; the result was absolutely delicious. Leftovers were great too, this one is definitely a keeper.

  162. Jeff Winett says

    Please add me to the throng of those who totally flipped for what you’ve shared. I went full on dairy, using whole milk and the Mozzarella…I also included the optional Onion. Clearly the easiest pasta sauce to make in advance ever! When preparing the dish for serving I went full on decadence…6 oz. pasta was slathered/tossed in all of the sauce, and I plated for 2. I suppose a little of the sauce remained in the pot. We loved the flavor and this will become a mainstay. I’ll try not to think of this as a “healthy” entree….more fun to think it was rich and seductive. Thank you for sharing!

  163. Isabelle says

    This recipe is awesome! To me it tasted just like a cashew sauce, but it’s way more affordable. I want to make cashew creamy sauces all the time but the nut is just so expensive. This is a great alternative! I used nutritional yeast. Thanks, Katie!

  164. Natalie says

    This was so good! I love alfredo sauce but i always feel awful after having it so this was the perfect guilt free meal. I went ahead and halved the recipe to make a smaller serving, although it is still more than enough for two people! I will say that it is not as smooth as regular alfredo but that might be due in part to my immersion blender. I also used bigger chunks of cauliflower so it took considerably longer than 15 minutes, turned out great in the end though!

  165. Estella says

    I’ve made this three ways now and it’s so good! The first time I used leftover roasted cauliflower and coconut milk, which I watered down. I added some lemon juice, the butter and pepper then served it over pasta with sautéed onions, peas and baked tofu. This time I tripled the batch and boiled the raw cauliflower in soy milk. I then split it in two and added lemon, rosemary and pepper to one and grainy Dijon and honey(you can use maple) and a little pepper to the other. The Dijon one is amazing and I’ll serve it over baked potatoes, chickpeas and steamed broccoli. I think the rosemary adds a great flavour to the Alfredo. I didn’t add the butter to this batch because I don’t think it needed it.

  166. Brienne Edmonds says

    This was the most delicious thing I have made in a while and will for sure be a staple! So easy and full of flavor! MM!

  167. Shaka says

    This was simply delicious!! I used coconut milk to make it dairy free. No doubt that this recipe will be a staple at my house. Thank you for this very creative and awesome recipe !!

  168. Nicole says

    Trying this recipe tonight to make for my lunch. Came up with crisis moment. Soy milk had curdled! Added homemade veg broth. Planning on putting it on top of spaghetti squash. Will let you know how it turns out. Oy veh!!

    • Nicole says

      Thrilled to say it turned out awesome!! Everyone in the lunch room exclaimed how great it smelled as they ogled my lunch of psuedo alfredo on spaghetti squash. Will definitely make it again, next time with milk!😅

  169. Danielle says

    This was excellent. I added garlic powder, black pepper, 1/8 cup sliced almonds, onion powder, and a little rosemary before I blended it. The almonds helped it come out nice a creamy. This was just perfect. Thank you!

    • CCK Media Team says

      Regular soy milk is fine to use :). Just we would recommend steering clear of vanilla flavored soymilk (or of course chocolate haha).

  170. catherine bailey says

    Made this tonight (been meaning to for ages). Doubled the recipe as my cauliflower gave a yield of 400g. Added a large tsp of Dijon, mozarella as suggested (1 cup), no butter or oil. Served it over tagliatelle. It was absolutely delicious. I stirred in some lightly fried sliced mushrooms. I do have to say though that it pretty much tasted like a cauliflower cheese sauce – no problem for me as I love that, but would definitely have known there was cauliflower in it! Made four large portions, so have frozen two. Thanks for the recipe.

  171. catherine bailey says

    Just another small comment Katie – could you tweak your website so that the most recent comments appear first? That would be very helpful. Thanks, Cathy

  172. sandra says

    So i made some cauliflower steaks and you end up w/ lots of extra florets – this recipe is perfect to use those up. It’s delicious! Def add more sauce to the pasta when you reheat it. And don’t skip the parsley at the end.

    I used 1 minced garlic clove – it was plenty. I didn’t want this to be really garlicky alfredo so add less and taste first.

    I didn’t use mozzarrella which I imagine makes it taste amazing and adds that goey alfredo texture (didn’t have any) – but I did add some grated parmesan while I was making it. And some dry oregano.

    I covered the pot and let it simmer for a while and made it ahead. I wanted the garlic to cook down a little and give the flavors time to come together.

    I topped it w/ vegan parmesan (cashew, salt, garlic powder), fresh ground pepper, and parsley before serving

    I’d make this again. So easy too!

  173. Rosaline says

    Made this tonight, it was a delicious sauce 🙂 I loved it! However, I must say something about the claim that people won’t notice the cauliflower 😅 I made this and when my husband came home and I put the sauce on the table he said just by looking at it: “Ohhh did you make cauliflower soup? Why do we have it over spaghetti? Well, it is a great soup!” 😅 I think this counts as a succes! Score!

  174. APARAJITA KUMAR says

    5 stars
    I am hooked! Used this Alfredo sauce to make veg au gratin. Added a bit of wheat flour to the sauce and the texture was to die for!
    Never going back to cream or all purpose flour.

  175. Dorothy Wilson says

    5 stars
    This is the best Alfredo I have ever eaten. Thank you! We have switched to a plant based diet and miss some of our favorites. I sautéed the shallot, garlic & cauliflower before added oat milk. Once the cauliflower was soft, I pureed everything and added the nutritional yeast, lemon juice, dijon mustard, s&p. My 3 1/2 year old granddaughter LOVED it. The whole family said keep this one on the rotation!

  176. Rita says

    5 stars
    Having just gone vegan a little over a month ago and eating smoothies and bland veggies, I had to try this. Well I’ve made it twice just this week alone LOL!! It’s like crack; I just can’t get enough!! I did not even add nutritional yeast and happy to say it doesn’t need it! Zucchini will never be the same again! Thank you, thank you, thank you Katie!

  177. Lisa Clark says

    5 stars
    Made this yesterday to use as the base of a breakfast pizza. I did use cheddar cheese and I used a mix of buttermilk and chicken broth, plus a good squeeze of dijon. SO FREAKING GOOD and could not be easier. I plan on using part of the rest of it tonight (I made a big batch) as a sauce for tortellini and broccoli. I am using the rest of it later this week to make a spinach artichoke dip! Its fabulous.

  178. Susan says

    5 stars
    I was intrigued by this : cauliflower that would double as alfredo sauce so I made it recently. I served it to my family with real linguine noodles, added shrimp and they loved it. A good size head of cauliflower is all you need! I have the leftovers in refrig. and have been using them on vegetables all week. Very tasty and once you get the hang of the recipe, it goes fast. I did find that I needed to use a blender to really blend this mixture into a smooth alfredo sauce. I used both the mozzarella and nutritional yeast for the flavoring. Wonderful!! everyone should try it, it does not taste like a veggie at all!!!

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