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.
Question - is it 3 cups per serving or does it serve 3? Need clarification for the nutritional value. Thanks!
Ester Broug says
This sauce was so great. I made a pasta dish with lots of autumn vegetables, and the recipe said I needed white roux sauce. I used your sauce instead. We really loved it. It's such a great way to get enough veg into a meal, and it tastes so good. The garlic is also something that I will be making a lot. Every time I put on the oven for a savoury dish is an opportunity to roast garlic. 🙂
Perfect Alfredo sauce dupe! I added sun dried tomatoes with basil and parsley. Super good!
Awesome! Thank you for giving it a try, Shelbie!
Is there anyway I can use minced garlic? I do not have cloves, and am not able to get to the store! If so, could I roast minced garlic?
Hi Jen! If you only have minced garlic, you can sautee it in a skillet with olive oil. As soon as it's toasted and golden brown, remove it and add to the sauce. I hope this helps!
Just curious... I eat a keto diet, and would love to try this sauce as it looks AMAZING! However, it says 12 carbs per serving, but there is no serving size listed. Can you please provide the serving size? I don't want to get kicked out of ketosis. Thank you!
Hi Cindy! Typically one serving of pasta sauce is 1/2 cup. The nutritional value in my recipe is an estimate, as I am not a nutritionist. I recommend using a calorie counter app that you are familiar with. Hope this helps!
This is AMAZING! I've never been a fan of regular Alfredo Sauce as it's so fatty I feel sick after eating it. After eating this sauce I feel great! I'm happy with my life choices and ready to continue making good life choices! 🙂 Seriously, though, I don't feel sick after eating this like with regular Alfredo and I'm happy that I can enjoy something that tastes so rich and delicious but is actually healthy!
Thank you for the dairy-free alternative. The cauliflower has a gorgeous depth of flavor in this sauce! Will definitely add to my regular meal rotation - especially since it's so good for you too!
Sara Welch says
I love a rich and smooth Alfredo Sauce, and this looks like you hit the nail on the head! Looking forward to enjoying this with some pasta for dinner tonight!
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.
Hi Cricri! I have readers report back that freezing this sauce works great! I hope you love it!
This is AWESOME! Thank you!
Thank you, Candy! I am so glad it was a hit!
Mine came out chunky 😕. I’m not sure what I did wrong.
Hi Tracy! Sounds like the cauliflower was not soft enough. Watch my video for visual reference.
Kristina Root says
Can I please have a printable version of this recipe?
I agree. I would like a printable version as well.
Hi Stephanie! There is a PRINT button in the recipe box that will take you to a printable page. It should work both of mobile and desktop.
Kash Sachania says
Hi Anna, I can't find the print button.
The print button is in the recipe box.
Hi Kristina! Please, click the PRINT button in the recipe box. It will open a printable page.
Looks really good. Can use for lots of dishes!
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?
Hi Stacey! We are doing a little bit of changes behind the scenes and some links are not working. I apologize for that. Here is the how-to for roasting garlic: https://www.crunchycreamysweet.com/how-to-roast-garlic/ I hope this helps and that you love the sauce!
Awesome Sauce, this has become my new favorite go to!! And link works great, thank you!!
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 !!
Hi Luna! Yay! That's awesome! I will have to find the vegan Parmesan. Sounds perfect for this recipe!
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.
I made this recipe last night and it was absolutely amazing! Just curious, how long does this sauce typically last for?
Hi Stephanie! I am so glad you love it! I keep it up to 3 days.
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!
Hi Christie! YAY! Your comment just made my day! I am so happy to know you love the sauce. I just started using nutritional yeast in it too and love it. So good! Thank you for making my recipe!
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!
Hi Cyndy! I absolutely love your additions to this sauce. Sounds delicious! Thank you for trying the recipe!
Mary Ellen says
Can I freeze the original recipe? Has anyone tried it?
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..
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!!!
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?
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!
Hi Emma! THANK YOU so much for letting me know! I am so happy that you enjoyed this recipe. I make it all the time too and I love it when people try it and enjoy it so much. Have a beautiful week! -Anna
Just pinned this and absolutely cannot WAIT to try it! I love how simple it is and I can only imagine how AMAZING the roasted garlic makes it!
That's fantastic! Thank you so much, Kristina! I love roasted garlic and this sauce is just perfect for it! 😀
This looks amazing! Can't wait to try this out. Thanks of sharing!
Just finished making this...FABULOUS!
Yay!! Thank you, Janice!! 😀
How long did you cook the cauliflower.
Hi Jackie! I cooked mine for about 12 to 15 minutes, until soft. If your cauliflower is not soft, you will end up with cauliflower "rice". Hope this helps! Let me know! Thank you!
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 🙂
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.
Just made this. It was really good. Needed more liquid to thin it down but over all a success. Definitely will make it again.
Hi Linda! Thank you so much for letting me know and for making this recipe!
For vegan replacement to the parmesan, use nutritional yeast!
How much nutritional yeast would you add to this recipe?
Is it possible to can this sauce?
Hi Jamie! I haven't tried canning it and since I have no experience in canning, it's hard for me to advice here. So sorry..
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!
I've made it into a soup before by adding more liquid. We love it! I always like to get a big cauliflower and know I can make a lot of this sauce. It's so good! Thanks for the comment, Lindsey!
This looks so incredibly delicious. I am wondering though how close it is to the original alfredo sauce?!
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!
How nifty!! I will definitely have to give this a try!!
I love sneaking veggies into pasta sauce. This cheesy alfredo sauce sounds amazing and looks positively creamy. Pinned.
Thank you, Jennie!
I love how creamy this sauce is! What a fabulous way to get some veggies into the sauce!
I love roasted garlic, this sounds PERFECT! I seriously need to try the cauliflower sauce Ive never tried any version. I'm missing out!!
Alexandra Caspero says
Yum! This sauce combines two of my favorite things- creamy sauce and garlic! I love cauliflower cream sauces- they are so delicious and mimic the real thing so well! Looks awesome.
My family loves alfredo sauce...we are definitely trying this!
we're all about cauliflower here! I love it pureed, mashed and roasted. I've never thought to make it into a "sauce". Great idea!
I love this!! I absolutely adore roasted cauliflower and turning it into a sauce sounds divine. It's also the perfect way to fool your kids into eating veggies! 🙂
I LOVE THIS!!! Great recipe!!!!
Looks awesome! How long will a jar keep in the fridge?
Hi Kat! I had mine in a covered jar in the fridge for a week and it was perfect. You can also freeze it and it will defrost just fine. Hope this helps!
Sadie Karean says
Have you canned it in a pressure canner?
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!
YES! It's fantastic with zoodles! Thanks, Senika!
This looks amazing! I never made alfredo sauce because of all the fat and calories. I love cauliflower, and think this would even fool my Italian hubby?
I do believe it will! It's absolutely amazing! Thanks, Julie!
OMGosh Anna, that sauce looks INCREDIBLE. I seriously just want to plant my face in there and drink up. This is so pinned, because I have to try it. I know I'm going to love it!
Yay! Let me know if you make it, Kristi! Thanks so much for pinning!
I am not a cauliflower lover but I'm pretty sure you changed my mind! Looks so rich and creamy!
It doesn't have a strong cauliflower taste but if you are not a fan, the roasted garlic and Parmesan will make you love this sauce! Thanks, Ashley!
This sauce looks so amazing Anna and a great healthy option too! I can't wait to make it!
Thank you, Danae!
I need to invest in a better blender, your sauce looks so incredibly smooth!
I have Blendtec and love it! Thanks, Sharon!
Just pinned this and seriously want to make it NOW!