Healthy Cauliflower Alfredo Sauce @crunchycreamysw

Roasted Garlic Cauliflower Alfredo Sauce Recipe

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
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 optional but recommended
  • 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 Notes

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.