Turn cauliflower into creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option! Check out comments below from my readers that tried this recipe and love it!
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HOW TO MAKE CAULIFLOWER ALFREDO SAUCE
This sauce is a combination of two veggies I absolutely love: cauliflower and garlic. I grew up eating a lot of cauliflower. My Mom had a collection of recipes using this veggie and made them a lot. The smell of sauteed garlic is my childhood memory since my grandmother used it in almost every dish. I always have a jar of minced garlic in my fridge and now, roasted garlic cloves too. (P.S. I made a page on roasting garlic! Check it out, HERE!).
I add Parmesan cheese to my sauce because there is no Alfredo without it, but feel free to skip it for a vegan option or if you are currently on a Whole30 program!
According to MyFitnessPal, one serving of this sauce is 118 calories!
For the original post, click HERE.
Check our video to see how to make it!
MORE DELICIOUS RECIPES:
Skinny Fettuccine Alfredo – creamy pasta dish that’s super easy to make and has less calories!
Healthy Spinach Dip Mac and Cheese (with cauliflower sauce) – creamy cauliflower sauce is perfect for a healthy macaroni. The kids love it too!
How to roast garlic – my fail-proof technique for roasting garlic. So many comments from readers who use it too!
Butternut Squash Alfredo Sauce – another veggie sauce that can replace a standard cream and cheese Alfredo. This one is gorgeous too!
Spinach Dip Chicken Pasta – one of the most popular recipes on my blog! This pasta bake is a family favorite!
Pasta Carbonara – a classic but made without egg! Easier, healthier and still delicious!
One Pot Mushroom Spinach Pasta with Beans – healthy vegetarian pasta dish that’s packed with flavor!
Pesto Pasta Salad – quick and easy pasta salad that’s perfect for lunch to work or school.
- 1 medium cauliflower head 4 cups of florets
- 7 cloves roasted garlic see my tutorial link in notes
- 1/2 cup broth or water reserved from cooking the cauliflower
- 1/2 cup grated Parmesan cheese optional but recommended
- dash of salt and pepper to taste
- Cut cauliflower into florets. Place in a large pot and fill with water or broth or an equal mix of both. Cook the cauliflower until tender.
- Remove from water and place on a large baking sheet. Let cool slightly before blending.
- Place cauliflower, roasted garlic cloves, half of a cup of the cooking water or broth and cheese in a blender. Blend until smooth. Add more liquid if your sauce is too thick to your likings.
- Taste the sauce and add salt and pepper to taste.
- Use the sauce right away or pour into a jar. Cover and refrigerate until ready to use.
how to roast garlic: https://www.crunchycreamysweet.com/how-to-roast-garlic/
Susan says
If this is 118 calories per serving, how big is a serving.
Rachel says
Fantastic!! I used milk instead of broth, and even my husband loved it. Also, my garlic took 40 minutes to roast. Anyway, thanks so much. I froze the extra in an ice cube tray. Looking forward to using it on a baked potato and white lasagna.
Tiffany says
Came across this recipe on Pinterest and tried it out. Can I just say WOW! I would never have thought to make alfredo like this, I’m in love with it. I posted about it on my blog, and am following on Pinterest and Instagram. Thanks for sharing!
Anna@CrunchyCreamySweet says
Hi Tiffany! Thank you so much for trying my recipe! I am so glad you love it!
Cara says
This is the best thing I’ve gotten off of Pintrest ever. My hubby and I looooooooooooooooooooved it. I used nutritional yeast instead of cheese as well as zucchini noodles…. And it was STILL amazing haha! I really appreciate this recipe. Thank you so much for sharing! – from a girl who is trying to be healthy!
Valerie says
If you leave the cheese out can you can this?
Anna@CrunchyCreamySweet says
Hi Valerie! I have no experience canning this sauce so I am afraid I am no help here. I do know you can easily freeze it!
Maria says
What a great way to eat pasta with Alfredo sauce. Just wondering what else can I use the sauce with the left over?
danielle says
have you tried adding a little mustard?
Anna@CrunchyCreamySweet says
Hi Danielle! I have not tried adding mustard but you are welcome to add any flavor you like in your Alfredo. Thank you!
Erika says
Hello. Do you know what the carbs and fiber are of this recipe?
Valerie says
We love all things cauliflower so this recipe was quite intriguing! The texture after pureeing and simmering was spot-on perfect —– for tossing with pasta, or in our case, standing in as the base for a creamy spinach-artichoke dip. Yum! The only thing I’ll do differently next time is use less garlic —– even with roasting, the garlic for our tastes was too prominent. We like things a bit more mellow… {grin} Thank you for sharing —- fantastic idea!
Pam Wolfe says
I pride myself on the Alfredo that I make….it’s sort of become my signature dish. However, it has heavy cream, cheese, butter…. alll the things we are supposed to be avoiding. I tried this, with the added 1/2 c of cheese and it was spectacular. My husband called it “company dinner”…. what a compliment!! Thanks.
Anna@CrunchyCreamySweet says
Hi Pam! Your comment just made my day!! THANK YOU! I am so happy to know you and your husband enjoyed the sauce. It is a huge hit here and I am always excited to see others love it too. Thank you!
Samantha says
Making this right now! Hope it turns out as yummy as yours looks. Not sure what it means with the cauliflower one medium head… Four florets?
Anna@CrunchyCreamySweet says
Hi Samantha! One cauliflower can be cut into many florets. You can see on my video what I mean. I hope this helps! Let me know how you like the sauce. -Anna
Kat says
Looks Wonderful, will try it out 🙂