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Cauliflower Alfredo Sauce

This super easy cauliflower alfredo recipe is so deliciously rich and creamy, you will never believe it isn’t FULL OF heavy cream and calories!

Creamy Cauliflower Alfredo Recipe

The Best Cauliflower Alfredo Sauce


Oil Free


Low Carb

Dairy Free

Just 5 Ingredients

Even non vegans love this secretly healthy cauliflower alfredo sauce… That’s how good it is!

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The simple healthy recipe is also gluten free, nut free, sugar free, egg free, whole30, paleo, keto friendly, and soy free.

While most skinny Alfredo recipes call for cashews, tofu, or coconut milk to replace heavy cream, this sauce can also be made without any of those ingredients.

Instead it gets its creaminess thanks to the nutrition superstar cauliflower.

If you’ve never tried thickening a sauce with cauliflower, I highly recommend it.

You get a rich and creamy sauce without all the extra fat and cholesterol, and it sneaks in a vegetable serving you won’t even know you’re eating!

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Healthy Meal Prep Cauliflower Alfredo Recipe

The Alfredo sauce is also really great for meal prep!

Leftover sauce can be refrigerated for 3-4 days or frozen to thaw and use at a later date.

Easy Cauliflower Sauce

If you’re worried about making the lightened-up Alfredo for guests who are used to traditional heavy cream versions, be sure to scroll through the 250+ reader reviews at the bottom of this post.

Hundreds of readers have written in to say they’ve tried the cauliflower Alfredo recipe on their kids, husbands, families, boyfriends, girlfriends, friends, and neighbors, almost always with positive reviews and multiple requests for the recipe.

With just five ingredients, it’s deceptively easy to make, and the entire recipe can come together in under 20 minutes from start to finish, making it an excellent wholesome weeknight meal.

For dessert, try this Chickpea Cookie Dough Dip

Serving Suggestions

Serve the healthy vegan Alfredo over pasta, zucchini noodles, or Spaghetti Squash.

Or stir in roasted broccoli, peas, carrots, corn, diced mushrooms, tomatoes, garlic, or red peppers.

The sauce is also fantastic as a white gravy for baked sweet potatoes (here’s the best way how to cook sweet potatoes) or for lasagna or a white Vegan Pizza Recipe.

How To Make Cauliflower Alfredo:

Add all cauliflower sauce ingredients to a medium pot, and bring it to a boil.

Cover the pot and cook it on a low flame for 15 minutes, then pour it over pasta or spaghetti squash or even roasted vegetables if you’d prefer.

It also makes a delicious soup, and the cauliflower is so mild that anyone who doesn’t already know it’s in there will never be able to guess!

Above – Watch the video how to make cauliflower alfredo!

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

An easy and secretly healthy cauliflower alfredo recipe so rich and creamy, you will never miss the heavy cream!
5/5 (21)
Total Time 15 minutes
Yield 2 cups


  • 2 cup raw cauliflower florets (200g)
  • 2 tsp minced garlic, or 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 2 tbsp butter or olive oil, or omit for fat-free
  • 1 cup milk of choice
  • optional 1/2 cup shredded mozzarella or nutritional yeast
  • optional 1/4 cup diced shallot or onion
  • Feel free to add a little Dijon mustard, lemon juice, black pepper, oregano, or rosemary if desired


  • Cauliflower Alfredo Sauce Recipe: Put all ingredients into a medium pot and bring to a complete boil, then cover and simmer 15 minutes or until the cauliflower is fall-apart tender. Pulverize with either an immersion or regular blender. Serve over pasta, or spaghetti squash, rice, roasted vegetables, or whatever you wish. Makes about 2 cups, and it gets much thicker as it sits.
    View Alfredo Nutrition Facts


The recipe was adapted from this Cauliflower Soup Recipe.

Have you made this recipe?

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5/5 (21)

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Published on May 10, 2020

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  1. 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?

  2. Bob says

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

  3. 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???

  4. Elizabeth Kramer says

    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. Cait says

    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.



  6. Christie Pellow says

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



  7. Stephanie says

    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.



  8. Michele says

    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!



  9. 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!

  10. 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.

  11. 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.

  12. 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.

  13. 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!

  14. 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. ??

  15. 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! 🙂

  16. 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!

  17. 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.

  18. 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.

  19. 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!

  20. 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.

  21. 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!

  22. 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.

  23. 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!

  24. 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.


    • 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!

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