Cauliflower Alfredo Sauce

This Cauliflower Alfredo Sauce is a healthy, dairy-free Alfredo Sauce recipe made from cauliflowers florets. It’s a delicious low-carb vegan sauce for pasta or steamed vegetables.

Table of contents

+ View More- View Less

Cauliflower is such a versatile vegetable. You can make anything from cauliflower, starting with a simple cauliflower casserole or cauliflower soup. But did you know you could also turn cauliflower into a creamy pasta sauce?

This creamy alfredo sauce is entirely made from cauliflower, with no cheese and no dairy needed, and is ready in less than 30 minutes for a healthy pasta sauce recipe. A classic alfredo sauce is usually made of dairy ingredients like heavy cream, butter, Parmesan, and garlic.

As a result, alfredo sauce recipes are often high in saturated fat, which is classic for a keto diet but not the healthiest sauce if you are after a healthy pasta sauce alternative. So to make alfredo sauce healthier, you can try cauliflower alfredo sauce that simply uses blended cooked cauliflower to create a rich, creamy sauce without any dairy.

Ingredients and Substitutions

All you need are:

• Coconut Oil or olive oil for less saturated fat.
• Fresh Cauliflower Florets – Cauliflower is a great low-carb vegetable that I love to use in many cauliflower recipes.
• Vegetable Broth or chicken broth if not vegetarian.
• Italian Seasoning – Or your own blend of Italian herbs.
• Minced Garlic – Or garlic powder.
• Onion – Either yellow onion, white onion, or shallots.
• Salt and Black Pepper – Season to taste.
• Almond Milk – Or any other plant-based milk like oat milk, cashew milk, or coconut milk.
• Nutritional Yeast – Optional, but this adds a lovely cheese flavor minus the dairy. If you prefer to use cheese, add Parmesan cheese instead.

How To Make Cauliflower Alfredo Sauce

It’s super easy to make a one-bowl pasta sauce from cauliflower florets.

1. First, trim the cauliflower head, remove the green parts, and chop the florets into tiny pieces.
2. Measure 4 cups of florets using measuring cups. It’s difficult to be precise with this recipe but don’t worry. It’s a no-fail pasta sauce, and I will tell you later how you can always adjust the sauce to make it perfect.
3. In a large, non-stick pot or skillet over medium-high heat, melt coconut oil.
4. Stir in the onion and garlic and cook until fragrant.
5. Now, add the cauliflower florets and cook on medium-low heat for 2 to 3 more minutes.
6. Add in the vegetable broth, Italian seasoning, salt, and pepper. Cover and bring the liquid to a boil.
7. Then reduce and cook, simmer until the cauliflower florets are fork tender.
8. Remove the pot from the heat, remove the lid, and let the steam out for about 10 minutes.
9. In a heat-safe blender jug like Vitamix, add the cooked mixture – cauliflower, garlic, and stock.
10. Then add nutritional yeast and blend on high speed until it forms a rich and creamy white sauce. If the sauce is too thick, which is probably the case as I prefer to write the base recipe with less stock so you can adjust with the milk later, add almond milk by 1/4 cup addition at a time.
11. Blend on high speed after each addition, and stop adding when the sauce is creamy, smooth, and reaches your favorite texture.

Serving Suggestions

This sauce is like a bechamel sauce without the carbs and the dairy. You can essentially use this alfredo cauliflower sauce recipe in any recipe calling for bechamel. It means you can use this to make:

• Alfredo Pasta like my Alfredo Spaghetti Squash or on top of zucchini noodles or regular cooked pasta – feel free to use gluten-free pasta if needed.
• Lasagna like in my Zucchini Lasagna Recipe.
• Vegetable Bake – Replace the cheesy sauce in your Green Bean Casserole or Cauliflower Casserole with this sauce.
• Steamed Vegetables taste better with Alfredo Sauce. So you can pour it on top of Steamed Cauliflower for a low-carb vegan side dish.
• Air-Fried Vegetables like my Air Fryer Brussel Sprouts or Air Fryer Green Beans Recipe.

Storage Instructions

You can store this sauce in an airtight container in the fridge for up to 3 days. Or freeze the cauliflower sauce and thaw it in the fridge the day before using. Rewarm in a saucepan or in a microwave-safe bowl.

Allergy Swaps

If you have some food allergies, I listed some options for you below:

• Coconut-Free – replace the coconut oil with butter, vegan butter, or ghee.
• Nutritional-Yeast-Free – swap for real cheese like Parmesan or simply skip it. The sauce texture won’t be impacted. You will only miss the cheese flavor.
• Nut-Free – you can use any non-dairy milk you love in this recipe, including soy milk, hemp milk, or oat milk.

Frequently Asked Questions

Below are some of the most popular questions you asked about this recipe.

More Cauliflower Recipes

I love cauliflower recipes, and I have so many other delicious recipes with cauliflower that you can try: