Cauliflower Alfredo Sauce in a saucepan.

Cauliflower Alfredo Sauce

This healthy Cauliflower Alfredo Sauce turns cauliflower into creamy and delicious pasta sauce with the addition of roasted garlic and Parmesan! Use nutritional yeast in place of cheese for a vegan option.

Course Dinner
Cuisine American
Keyword cauliflower Alfredo sauce, cauliflower pasta sauce
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 cups of sauce
Calories 130 kcal
Author Anna


  • 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 (see note)
  • dash of salt and pepper to taste
US Customary - Metric


  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 Video

Recipe Notes

  1. how to roast garlic:
  2. Use nutritional yeast instead of Parmesan cheese for a vegan option.
  3. 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.
Nutrition Facts
Cauliflower Alfredo Sauce
Amount Per Serving
Calories 130 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 3g19%
Cholesterol 14mg5%
Sodium 315mg14%
Potassium 621mg18%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 3g3%
Protein 10g20%
Vitamin A 145IU3%
Vitamin C 94.5mg115%
Calcium 240mg24%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.