Get two new free healthy recipes each week. Sign Up

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!

You May Also Like: Coconut Curry – The Easy Recipe

Easy Healthy Cauliflower Alfredo Sauce Recipe

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!

Trending Now: Healthy Banana Bread – NO Oil Required

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)
Pin it now to save for laterPin Recipe

Cauliflower Alfredo Sauce

An easy and secretly healthy cauliflower alfredo recipe so rich and creamy, you will never miss the heavy cream!
5/5 (38)
Cook Time 15 minutes
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?

Tag @chocolatecoveredkatie on Instagram

More Easy Cauliflower Recipes

The Best Easy Buffalo Cauliflower Bites

Buffalo Cauliflower Wings

cauliflower pizza crust recipe

Cauliflower Pizza Crust

Healthy Chocolate Cake With A Secret Ingredient Cauliflower

Healthy Chocolate Cake

Cauliflower Mac And Cheese

Cauliflower Mac And Cheese

Veggie Burger Recipe

Veggie Burger Recipe

Cauliflower Meal Prep 4 Ways

Cauliflower Meal Prep Recipes

sesame cauliflower eat

Sticky Sesame Cauliflower

5/5 (38)

Rate this recipe

Published on May 10, 2020

Meet Katie

Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
featured on The 
Today Show, CNN, 
Fox, The 
Huffington Post, and 
ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

Learn more about Katie

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes

Popular Right Now

Reader Interactions


Leave a comment or reviewLeave a rating
  1. 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!

  2. 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.

  3. 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.

  4. 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!

  5. 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!

  6. 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!

  7. 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.

  8. 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!

See More Comments

Leave A Reply

Get Free Recipes

Don’t Miss Out On The NEW Free Healthy Recipes

Sign up below to receive exclusive & always free healthy recipes right in your inbox:

Chocolate Covered Katie The Healthy Dessert Blog Recipes