This cauliflower alfredo sauce is rich, creamy, and healthy! With this sauce, you get all of that insanely delicious flavor without the heavy cream. It’s so good that you will want to put it on everything!

If you love cauliflower then you need to check out this cauliflower mac and cheese, this soup, and this amazing salad. They are all super delicious and will satisfy any cauliflower craving.

Creamy and Delicious Cauliflower Alfredo Sauce

If you love alfredo sauce then you are going to go crazy over this one. I know, I know. You are thinking that if I am cooking with something healthy then I must be sacrificing something like taste or texture. But with this recipe, you aren’t! In fact, once you make this version of alfredo sauce, you may never go back to any other one again! Trust me… It’s that good!

Cooked and thickened with cauliflower, this sauce really does end up rich and creamy. Just like the ones that use heavy cream except this one is healthy! Cauliflower is becoming more and more popular to cook with because people have discovered what a great substitute it is. Instead of using carbs and starchy potatoes, you can make cauliflower fried rice and mashed cauliflower. Cook it over some homemade pasta and your family will go crazy over this!

Ingredients to Make Cauliflower Alfredo Sauce

This recipe is simple and easy to make. Once you have some cauliflower on hand then the other ingredients are easy and probably already in your kitchen! See the recipe card at the bottom of the post for exact measurements.

• Cauliflower: Chop this up into small, even pieces so that it cooks evenly. 
• Butter: I used unsalted butter in this recipe
• Garlic cloves: If you don’t have fresh garlic cloves on hand then you can use minced garlic. ½ tsp equals about 1 clove.
• Onion: This adds so much flavor into the sauce.
• Chicken broth: This will be the base of the sauce and adds flavor.
• Milk: I would stick to using 1% or 2% milk in this recipe.
• Parmesan cheese: Freshly grated parmesan cheese will melt into the sauce better. When you use cheese that is pre-shredded in a bag, it has a coating on it to make sure that the cheese doesn’t stick. This coating makes it harder to melt into sauce.
• Salt and pepper: These are seasonings to make your alfredo sauce turn out perfectly.
• Fettuccini: If you don’t have fettucine on hand, I have also used angel hair pasta! Use whatever pasta that you love, any kind will work.

Let’s Cook Some Sauce!

This cauliflower alfredo sauce is to die for! It takes less than 15 minutes to put together so you should definitely try making it for your next meal!

1. Boil cauliflower: Bring a large pot of water to a boil. Cut the cauliflower into florets. Add the cauliflower to the boiling water and cook 8-10 minutes or until fork tender.
2. Cook onions and garlic in butter: In a medium sized skillet add the butter over medium high heat. Add the onion and garlic and cook until tender.
3. Blend: Remove the cauliflower with a slotted spoon and put into a blender or food processor. Add in the garlic and onion, chicken broth, milk, parmesan cheese and salt and pepper. Blend until smooth and no lumps are found.
4. Add noodles: Toss with fettuccini noodles and serve.

More Alfredo Recipes to Try

Alfredo is a classic dish and a flavor that everyone in my family loves. There are so many different recipes that use it! You can try out these recipes as written or use this healthier cauliflower alfredo sauce. Either way, you are in for a delicious meal or two!

Dinner

Chicken Alfredo Roll Ups

Dinner

Parmesan Garlic Crusted Chicken with Garlic Alfredo Shells

Dinner

Three Cheese Chicken Broccoli Alfredo

Dinner

Creamy Garlic Shrimp Alfredo Pasta

Print

Cauliflower Alfredo Sauce

This cauliflower alfredo sauce is rich, creamy, and healthy! With this sauce, you get all of that insanely delicious flavor without the heavy cream. It's so good that you will want to put it on everything! 

Course Dinner, Sauce

Cuisine American

Keyword alfredo sauce, cauliflower alfredo sauce

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings 4 people

Calories 575kcal

Author Alyssa Rivers

Ingredients

• 1 head cauliflower about 3 cups
• 1 Tablespoon Butter
• 4 garlic cloves
• 1 small onion
• 1 cup chicken broth
• 1 cup milk
• 1/4 cup grated parmesan cheese
• salt and pepper
• 16 ounce fettuccini cooked

Instructions

• Bring a large pot of water to a boil. Cut the cauliflower into florets. Add the cauliflower to the boiling water and cook 8-10 minutes or until fork-tender.
• In a medium-sized skillet add the butter over medium-high heat. Add the onion and garlic and cook until tender.
• Remove the cauliflower with a slotted spoon and put it into a blender or food processor. Add in the garlic and onion, chicken broth, milk, parmesan cheese, and salt and pepper. Blend until smooth and no lumps are found.
• Toss with fettuccini noodles and serve.

Nutrition

Calories: 575kcal | Carbohydrates: 94g | Protein: 24g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 114mg | Sodium: 430mg | Potassium: 880mg | Fiber: 7g | Sugar: 9g | Vitamin A: 312IU | Vitamin C: 76mg | Calcium: 223mg | Iron: 3mg