This Cauliflower Alfredo Sauce recipe turns cauliflower into a creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option.
Why This Recipe Works
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. This healthy cauliflower pasta sauce is nut-free, gluten-free and if you skip the cheese, it is dairy-free.
- cauliflower: medium size head, you will use it all;
- garlic: roasted, blended; adds delicious flavor;
- water from cooking: reserve it after cooking cauliflower; it will help achieve the desired consistency of the sauce without adding dairy;
- Parmesan cheese or nutritional yeast: to add flavor.
How to make cauliflower Alfredo sauce?
- Start by cutting the 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. In the meantime, roast garlic.
- Remove cauliflower from the water and place it 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 liking. Taste the sauce and add salt and pepper to taste.
- Use the sauce right away or pour it into a jar. Cover and refrigerate until ready to use.
- cauliflower: make sure not to undercook the cauliflower or your sauce won't be smooth. Test a piece with a fork. You should be able to easily smash it.
- garlic: roasting it makes it sweeter and deepens the flavor. Raw garlic will be too strong. I don't recommend garlic powder or salt.
- cheese: classic Alfredo is always made with Parmesan but you can skip it and use nutritional yeast for the same flavor and a dairy-free version.
Roasted garlic flavor
I love cauliflower. When I don't turn it into rice or roast the whole head or bake breaded florets - I cook it and blend it into a perfectly creamy sauce. Recently, I was planning on making it for our pasta and the roasted garlic for my focaccia. Then a light bulb went off in my head and a few cloves found their way into the blender with the cauliflower. Best decision ever. I add Parmesan cheese to my sauce because there is no Alfredo without it, but feel free to skip it for a vegan option.
Healthy and cheaper than store-bought sauce
This recipe makes 3 cups of sauce, but if you are lucky like me and get a large cauliflower head at Aldi's for $1.40 - you will end up with 7 cups f florets and make two jars of the sauce! Big score and so much cheaper than a store-bought sauce! Not to mention healthy. If you skip the Parmesan (use nutritional yeast to get the same flavor) is dairy-free and nut-free since there are no cashews needed.
I recommend storing the sauce in a jar with a lid, in the fridge, for up to 3 days.
You can pour the sauce into an ice cube tray and freeze them. Then pop them all into a freezer bag. The sauce can be frozen for up to 3 months.
Yes! If you don't have fresh garlic on hand, use 6 to 7 teaspoons of minced garlic. You can heat up olive oil in a skillet and sautee until it's golden. Remove, cool, and use to make the sauce.
More healthy recipes:
If you like this recipe and make it, let me know in the comments below! Don't forget to rate it if you enjoyed it!
Cauliflower Alfredo Sauce
- 1 medium cauliflower head 4 cups of florets
- 7 cloves roasted garlic (see my tutorial link in notes)
- ½ cup broth or water reserved from cooking the cauliflower
- ½ cup grated Parmesan cheese (see note)
- 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/
- Use nutritional yeast instead of Parmesan cheese for a vegan option.
- Please note, that the nutrition value can vary depending on what product you use. The information below is an estimate. Always use calorie counter you are familiar with.