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Cauliflower Alfredo Sauce in a saucepan.
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5 from 31 votes

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.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Dinner
Cuisine: American
Keyword: cauliflower Alfredo sauce, cauliflower pasta sauce
Servings: 3 cups of sauce
Calories: 130kcal
Author: Anna


  • 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.


Calories: 130kcal | Carbohydrates: 12g | Protein: 10g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 315mg | Potassium: 621mg | Fiber: 3g | Sugar: 3g | Vitamin A: 145IU | Vitamin C: 94.5mg | Calcium: 240mg | Iron: 1.1mg