This super easy cauliflower alfredo recipe is so deliciously rich and creamy, you will never believe it isn’t FULL OF heavy cream and calories!
The Best Cauliflower Alfredo Sauce
Easy
Oil Free
Vegan
Low Carb
Dairy Free
Just 5 Ingredients
Even non vegans love this secretly healthy cauliflower alfredo sauce… That’s how good it is!
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Cauliflower Fettuccine Alfredo
The simple healthy recipe is also gluten free, nut free, sugar free, egg free, whole30, paleo, keto friendly, and soy free.
While most skinny Alfredo recipes call for cashews, tofu, or coconut milk to replace heavy cream, this sauce can also be made without any of those ingredients.
Instead it gets its creaminess thanks to the nutrition superstar cauliflower.
If you’ve never tried thickening a sauce with cauliflower, I highly recommend it.
You get a rich and creamy sauce without all the extra fat and cholesterol, and it sneaks in a vegetable serving you won’t even know you’re eating!
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The Alfredo sauce is also really great for meal prep!
Leftover sauce can be refrigerated for 3-4 days or frozen to thaw and use at a later date.
Easy Cauliflower Sauce
If you’re worried about making the lightened-up Alfredo for guests who are used to traditional heavy cream versions, be sure to scroll through the 250+ reader reviews at the bottom of this post.
Hundreds of readers have written in to say they’ve tried the cauliflower Alfredo recipe on their kids, husbands, families, boyfriends, girlfriends, friends, and neighbors, almost always with positive reviews and multiple requests for the recipe.
With just five ingredients, it’s deceptively easy to make, and the entire recipe can come together in under 20 minutes from start to finish, making it an excellent wholesome weeknight meal.
For dessert, try this Chickpea Cookie Dough Dip
Serving Suggestions
Serve the healthy vegan Alfredo over pasta, zucchini noodles, or Spaghetti Squash.
Or stir in roasted broccoli, peas, carrots, corn, diced mushrooms, tomatoes, garlic, or red peppers.
The sauce is also fantastic as a white gravy for baked sweet potatoes (here’s the best way how to cook sweet potatoes) or for lasagna or a white Vegan Pizza Recipe.
How To Make Cauliflower Alfredo:
Add all cauliflower sauce ingredients to a medium pot, and bring it to a boil.
Cover the pot and cook it on a low flame for 15 minutes, then pour it over pasta or spaghetti squash or even roasted vegetables if you’d prefer.
It also makes a delicious soup, and the cauliflower is so mild that anyone who doesn’t already know it’s in there will never be able to guess!
Above – Watch the video how to make cauliflower alfredo
Cauliflower Alfredo Sauce
Ingredients
- 2 cup raw cauliflower florets (200g)
- 2 tsp minced garlic, or 1/4 tsp garlic powder
- 1/2 tsp salt
- 2 tbsp butter or olive oil, or omit for fat-free
- 1 cup milk of choice
- optional 1/2 cup shredded mozzarella or nutritional yeast
- optional 1/4 cup diced shallot or onion
- Feel free to add a little Dijon mustard, lemon juice, black pepper, oregano, or rosemary if desired
Instructions
- Cauliflower Alfredo Sauce Recipe: Put all ingredients into a medium pot and bring to a complete boil, then cover and simmer 15 minutes or until the cauliflower is fall-apart tender. Pulverize with either an immersion or regular blender. Serve over pasta, or spaghetti squash, rice, roasted vegetables, or whatever you wish. Makes about 2 cups, and it gets much thicker as it sits.View Alfredo Nutrition Facts
Video
Notes
More Easy Cauliflower Recipes
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!
Thank you so much for trying it!
Can you use regular soy milk, or does it have to be unsweetened?
Regular soy milk is fine to use :). Just we would recommend steering clear of vanilla flavored soymilk (or of course chocolate haha).
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.
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
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!
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!
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.
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!
This made us so happy to read 🙂
I’m about to try this. What milk did people find worked best (non dairy). Thanks!
An unsweetened milk works well. Something like almond, cashew, or macadamia. Or for a richer version, canned coconut milk also works.
Thanks. I ended up using oat milk. It was great! Thanks again!!
Great idea!
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!
I could not believe how good and easy this was! Definitely making this my go to Alfredo sauce!! ❤️
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.
So delicious!
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!!!
Thank you so much for trying it!
I’ll make this sauce again but I will start with 1/4 c nutritional yeast. It was a quick, easy recipe to pour over my vegan cowgirl steak with cauliflower mash side dish.