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Roasted Garlic Cauliflower Alfredo Sauce

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Roasted Garlic Cauliflower Alfredo Sauce – turn cauliflower into a creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option! Check out our VIDEO to see how to make it! 

Roasted Garlic Cauliflower Alfredo Sauce a 4 ingredient healthy creamy sauce thats great for pasta pizza or dipping @crunchycreamysw Roasted Garlic Cauliflower Alfredo Sauce

CAULIFLOWER ALFREDO SAUCE

One of my Hubby’s favorite pasta dishes is Chicken Alfredo. The creamy garlic Parmesan sauce with chicken and linguine is pure comfort food. This summer, I have been working on lighting up our favorite dishes and incorporating healthier options into our menu every day. Hello, green smoothies! I make my Homemade Alfredo Sauce almost every week.

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.

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 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 make a healthy pasta sauce from just 4 ingredients @crunchycreamysw Roasted Garlic Cauliflower Alfredo Sauce

ROASTED GARLIC FLAVOR

I’ve been making this sauce since it rocked Pinterest. It just gives me another reason to 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 few cloves found it’s way into the blender with the cauliflower. Best.decision.ever. Follow my recipe for the best Roasted Garlic 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 or if you are currently on a Whole30 program!

According to MyFitnessPal, one serving of this sauce is 118 calories!

CAULIFLOWER ALFREDO SAUCE RECIPE VIDEO:

THIS SAUCE IS CHEAPER THAN STORE-BOUGHT ALFREDO!

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. I have several versions of this sauce cooking up and can’t wait to share them with you so stay tuned!

Healthy sauce made with cauliflower and roasted garlic with an addition of Parmesan. We cant stop eating it Great on pasta and pizza @crunchycreamysw Roasted Garlic Cauliflower Alfredo Sauce

MORE DELICIOUS RECIPES:

Skinny Fettuccine Alfredo

Healthy Spinach Dip Mac and Cheese (with cauliflower sauce)

Easy Mashed Cauliflower

How to roast garlic 

Butternut Squash Alfredo Sauce

Cloud Bread (low-carb, high-protein)

ROASTED GARLIC CAULIFLOWER ALFREDO SAUCE RECIPE:

5 from 2 votes
Healthy Cauliflower Alfredo Sauce @crunchycreamysw 150x150 Roasted Garlic Cauliflower Alfredo Sauce
Print
Roasted Garlic Cauliflower Alfredo Sauce Recipe
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 
Roasted Garlic Cauliflower Alfredo Sauce – turn cauliflower into creamy and delicious sauce with the addition of roasted garlic and Parmesan! Skip the cheese for a vegan option!
Course: Dinner
Cuisine: American
Keyword: cauliflower, cauliflower sauce, healthy, low carb, pasta sauce, roasted vegetables
Servings: 3 cups of sauce
Calories: 130 kcal
Author: Anna
Ingredients
  • 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
US Customary - Metric
Instructions
  1. 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.
  2. Remove from water and place on a large baking sheet. Let cool slightly before blending.
  3. 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.
  4. Taste the sauce and add salt and pepper to taste.
  5. Use the sauce right away or pour into a jar. Cover and refrigerate until ready to use.
Recipe Notes

how to roast garlic: https://www.crunchycreamysweet.com/how-to-roast-garlic/

Nutrition Facts
Roasted Garlic Cauliflower Alfredo Sauce Recipe
Amount Per Serving
Calories 130 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 3g 15%
Cholesterol 14mg 5%
Sodium 315mg 13%
Potassium 621mg 18%
Total Carbohydrates 12g 4%
Dietary Fiber 3g 12%
Sugars 3g
Protein 10g 20%
Vitamin A 2.9%
Vitamin C 114.6%
Calcium 24%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

Reader Interactions

Comments

  1. Cricri says

    May 15, 2019 at 12:50 pm

    Hi, i’m wondering if I can freeze this sauce? Did you try? I’m a busy mama and i love to prepare meals in advance.

    Reply

  5. Stacey says

    May 23, 2018 at 11:43 pm

    Hello,

    Trying this tomorrow, as it looks amazing!

    Also, I was wandering about the roasting garlic section, the link is not working! Any chance you know when that will be fixed?

    Thanks!!

    Reply

  6. Luna says

    May 17, 2018 at 11:55 am

    Hi! I just wanted to say this recipe is so good! I love parmesan but have been vegan for 3.5 years now so I added “Vegan Go Veggie cheesy Bliss grated Parmesan cheese” -tastes JUST like parmesan.. I’m in heaven !!

    Reply

  7. Terry says

    May 6, 2018 at 9:28 pm

    Easy freezing trick: freeze in ice cube trays then pop out frozen cubes and put in freezer bag. I put few frozen cubes on defrost in microwave then use as sauce when making flatbread pizza OR defrost more for alfredo sauce topping for pasta.

    Reply

  8. Stephanie says

    February 26, 2018 at 1:33 pm

    I made this recipe last night and it was absolutely amazing! Just curious, how long does this sauce typically last for?

    Reply

  9. Christe says

    January 8, 2018 at 7:55 pm

    Thanks for the great recipe! I’m not a fan of cauliflower so I was very hesitant, but I’m on a super restrictive diet right now so I figured I’d give it a try. I LOVE IT!! I’m dairy free among other things now so I added a 1/4 cup nutritional yeast instead of Parmesan and it totally works! My cheese loving hubby even liked it! Thank you thank you!

    Reply

  10. Michelle Widman says

    December 3, 2017 at 4:53 pm

    What is the liquid you added to the cauliflower, garlic, and parmesan cheese, and how much did you add? I’m not seeing the recipe written anywhere, just the video, and I’d like to try it. Thank you

    Reply

  11. cyndy says

    October 14, 2017 at 6:16 pm

    Great! I sautéed red onion, oyster and baby portabello mushrooms and broccoli rabe , then added the sauce and linguini. It was delicious ! Even better the next day!

    Reply

  12. Sunny says

    October 11, 2017 at 5:54 pm

    looks absolutely wonderful….will be serving it over edamame pasta…my personal fav!…and a few grilled shrimp with seasonal veggies…be sure to grill the veggies, so much better..

    Reply

  14. Samantha says

    June 30, 2017 at 10:21 am

    HIIIII!
    So I have celiac disease and this looks like an amazing alternative for me! I am wondering…I love pizza and thinking of starting to make my own, but I LOVE garlic part pizza sauce instead of marinara! Do you think the consistency of this will be good for a pizza sauce as well!?! Can not wait to try it! Thanks so much!!!

    Reply

  15. Kathy says

    May 12, 2017 at 10:18 am

    I made this last night and was pretty surprised. I knew it obviously wouldn’t taste like my homemade Alfredo sauce made with a whole stick of butter and 2 cups of heavy cream and 5 ounces of shredded Parmesan…. but since I’m dieting I thought I would give it a try.
    After I blended it and gave it a taste I couldn’t believe that it was really pretty good considering the main ingredient was cauliflower, (which I am not a big fan of).
    I spooned it over spaghetti squash. My son and his girlfriend were here for dinner and they are dieting as well. I just told them that it was a low calorie version of Alfredo sauce.
    They thought it was good, but couldn’t guess the ingredients. They guessed half and half. They were pretty surprised when I told them the ingredients. I put the remaining jar of sauce in the fridge and plan on having it during the week. I would guess one week is probably as long as it keeps?
    So thanks for a great recipe. I do have one question…… you stated that fitness pal says one serving is only 118 calories, but you didn’t mention how much one serving is.
    Is it a half of cup? One cup?

    Reply

  16. Emma says

    March 7, 2017 at 7:17 pm

    Made this sauce tonight for dinner and it was DELICIOUS! I must say I was hesitant at first, as I find cauliflower doesn’t have much of a taste. The garlic and parmesan cheese gave it so much flavor — wonderful recipe and will be using this again!

    Reply

  23. Sarah says

    January 18, 2016 at 2:30 pm

    I tried it tonight but it didn’t work out anywhere near as sauce-like as yours. Any advice or tips? Maybe I didn’t cook the cauliflower for long enough ? There was no guide so I boiled it for about 10mins. Honestly I don’t know what I did wrong but the “sauce” was grainy like mashed cauliflower and not a smooth sauce even though I blended it for ages.

    The taste was perfect – simply sublime! I added a pinch of nutmeg and fresh parsley on top which complimented it perfectly 🙂

    Reply

    • Anna@CrunchyCreamySweet says

      January 18, 2016 at 10:39 pm

      Hi Sarah! Thank you for the comment! Yes, definitely the cauliflower was undercooked. It has to be very soft to turn into a smooth sauce. I am so glad you loved the flavor! I swear, I could add roasted garlic to everything! Love the touch of nutmeg and parsley. 🙂 Thank you for stopping by! I hope you will make the sauce again.

      Reply

  24. Linda says

    November 9, 2015 at 7:43 pm

    Just made this. It was really good. Needed more liquid to thin it down but over all a success. Definitely will make it again.

    Reply

  27. lindsey says

    October 7, 2015 at 7:53 pm

    Made this tonight. I had a pretty large head of cauliflower so needed A LOT more liquid to thin it out, probably around 1.5 cups worth. I also added 1/4 cup half and half and a dash of nutmeg. Pureed it with an immersion blender which worked great. Not only is it a sauce, I may eat a bowl of as soup, as its still pretty thick!

    Reply

  28. Irene says

    October 3, 2015 at 10:35 am

    How do you freeze Zucchini to keep it from getting mushy? Yours do not look mushy in the Sweet Corn and Zucchini recipe

    Reply

    • Anna@CrunchyCreamySweet says

      July 25, 2015 at 8:15 pm

      Hi Jazmin! It’s easy to trick a person with this sauce if they don’t know it’s made from cauliflower. It doesn’t have a strong cauliflower taste. The roasted garlic and Parmesan give it the Alfredo sauce flavor. You can always adjust the amount of these ingredients to make it perfect. Hope this helps!

      Reply

  40. Senika @ Foodie Blog Stalker says

    July 15, 2015 at 11:32 am

    I’m not sure why I STILL haven’t tried cauliflower sauce?! Yours looks AMAZING especially with the addition of roasted garlic – yum! I’ll have to skip the parm 🙁 since I’m currently doing Whole30 but I’m super excited to have something delish to eat!

    Reply

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