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.
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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.
Ingredients needed:
- 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.
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Helpful Tips!
- 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.
Recipe FAQs:
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
Ingredients
- 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
Instructions
- 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.
Video
Notes
- 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.
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. 🙂
Shelbie says
Perfect Alfredo sauce dupe! I added sun dried tomatoes with basil and parsley. Super good!
Anna says
Awesome! Thank you for giving it a try, Shelbie!
Jen says
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?
Anna says
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!
CIndy says
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!
Anna says
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!
Betsy says
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!
Mel says
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!
Cricri says
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.
Anna says
Hi Cricri! I have readers report back that freezing this sauce works great! I hope you love it!
CandyC says
This is AWESOME! Thank you!
Anna says
Thank you, Candy! I am so glad it was a hit!
Tracy says
Mine came out chunky 😕. I’m not sure what I did wrong.
Anna@CrunchyCreamySweet says
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?
stephanie says
I agree. I would like a printable version as well.
Anna@CrunchyCreamySweet says
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.
Anna@CrunchyCreamySweet says
The print button is in the recipe box.
Anna@CrunchyCreamySweet says
Hi Kristina! Please, click the PRINT button in the recipe box. It will open a printable page.
Lena says
Looks really good. Can use for lots of dishes!
Thanks!
Stacey says
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!!
Anna@CrunchyCreamySweet says
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!
Stacey says
Awesome Sauce, this has become my new favorite go to!! And link works great, thank you!!
Luna says
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 !!
Anna@CrunchyCreamySweet says
Hi Luna! Yay! That's awesome! I will have to find the vegan Parmesan. Sounds perfect for this recipe!
Terry says
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.
Stephanie says
I made this recipe last night and it was absolutely amazing! Just curious, how long does this sauce typically last for?
Anna@CrunchyCreamySweet says
Hi Stephanie! I am so glad you love it! I keep it up to 3 days.
Christe says
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!
Anna@CrunchyCreamySweet says
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!