Cauliflower Alfredo Sauce



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This healthy alfredo sauce is made with steamed cauliflower. It’s easy to whip up, low carb and tastes so rich and creamy. Dairy-free and vegan.

Isn’t it funny to think that just five years ago, cauliflower was just the forgotten vegetable that was steamed until mushy or hidden in soups. Now it’s all the rage in the health world!

You can make cauliflower rice, cauliflower pizza crust, cauliflower steaks… and now a cauliflower based “cream” sauce. Cauliflower might just be the most versatile vegetable around!

Fork twirling a bite of linguine alfredo.

I recently blended cauliflower into my broccoli cheddar soup and Isaac commented on how creamy it was without any cream.

That got my wheels turning and I started dreaming up this healthy alfredo sauce with a cauliflower base. Lucky for you, it turned out amazing and is so simple to make!

Dairy-free milk, nutritional yeast, cauliflower, garlic, oil, salt and pepper measured out.

Cauliflower Alfredo Ingredients

  • cauliflower
  • unsweetened almond milk
  • roasted garlic
  • nutritional yeast
  • olive or avocado oil
  • sea salt
  • ground pepper

Substitutions & Notes

Almond milk – I like using unsweetened almond milk in this but any unsweetened dairy-free milk should work! If you’re okay with dairy, cow’s milk will work too.

Nutritional yeast – If you’ve never bought nutritional yeast before, it’s a powerhouse ingredient that helps bring the “cheese” flavor! I don’t recommend skipping this! Learn more about nutritional yeast!

Roasted garlic – I know roasting garlic takes some extra time but it is 100% worth it and makes such a difference in this dish! And if you roast garlic during your weekly meal prep it will make assembling the rest of this sauce a breeze. If you don’t have time to roast garlic, you can buy store-bought roasted garlic or use raw garlic. Just use less because the flavor will be more intense.

Spoon scooping some cauliflower alfredo sauce from a blender.

How to Make Cauliflower Alfredo Sauce

Roast garlic – If you haven’t already, roast your garlic. Cut off the top of the garlic bulb, making sure you cut off a bit of each clove around the bulb. Place the bulb in aluminum foil and drizzle with olive oil to coat the exposed cloves. Wrap the foil tightly around the bulb. Bake at 400ºF for 30-40 minutes or until the garlic is soft and golden brown on top. Remove from the oven and let cool.

Steam cauliflower – While the garlic is roasting, steam your cauliflower.  Place cauliflower florets in a steam basket or colander within a pot. Cover the bottom of the pot with about 1/2 inch of water. Bring the water to a simmer, cover the pot and steam the cauliflower until soft.

Cauliflower and spices in a blender.

Mix – Place steamed cauliflower, almond milk, roasted garlic cloves, nutritional yeast, oil, salt and pepper into a blender or food processor. Blend until smooth. You want the sauce to be the same consistency as traditional alfredo sauce so add more almond milk to thin if needed.

Smooth and creamy cauliflower alfredo sauce in a blender.

How to Use Cauliflower Alfredo Sauce

You can use this sauce just like traditional alfredo sauce! It’s delicious as a pasta sauce, on roasted vegetables, pizza, in cordon bleu and a variety of casseroles. I have a delicious zucchini noodle fettuccine recipe with this cauliflower alfredo sauce.

Fork twirling a bite of linguine alfredo.

How to Store Homemade Alfredo Sauce

This sauce will last 3-5 days when stored in an airtight container in the refrigerator. It may thicken in the fridge so add a little more almond milk to thin before serving if necessary.

More Cauliflower Recipes to Try:

Be sure to check out all of the cauliflower recipes here at EBF!

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4.12 from 18 votes

Cauliflower Alfredo Sauce

This healthy alfredo sauce is made with steamed cauliflower. It’s easy to whip up, low carb and tastes so rich and creamy. Dairy-free and vegan.
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2 cups


  • 1 1/2 cups steamed cauliflower florets
  • ⅓ – ½ cup unsweetened almond milk
  • 2 cloves roasted garlic or 1 clove raw garlic, minced
  • 1 Tablespoon nutritional yeast
  • 1 Tablespoon olive or avocado oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper


  • Steam cauliflower: Steam cauliflower if you haven’t already.
  • Blend: Place steamed cauliflower, 1/3 cup almond milk, roasted garlic, nutritional yeast, oil, salt and pepper into a blender. Blend until smooth. You want the sauce to be kind of thick (like traditional alfredo sauce), but not too thick so add a bit more milk, if needed. Taste and season with additional salt and pepper, if needed.
  • Enjoy: Use a sauce for pasta, roasted veggies or veggie noodles.
  • Store: Sauce will keep for 3-5 days in an airtight container in the fridge. It may thicken as it sits so feel free to add a little more almond milk when reheating.  


Serving: 1full batch sauce | Calories: 242kcal | Carbohydrates: 13g | Protein: 10g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 14g | Sodium: 1420mg | Fiber: 6g | Sugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Sauce
Cuisine: American
Keyword: cauliflower alfredo sauce
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


  1. 5 stars
    This is SO good! I made it as a sauce for pasta but ended up eating half of it straight from the blender- ha! Thank you so much for allergy friendly recipes for my kids!!

    1. Haha I don’t blame you! I’m so glad you loved this sauce, Shelley. Thanks for coming back to leave a review. I really appreciate it. 🙂

  2. 5 stars
    Had this for Linch today and it’s really good – I don’t know the original though, so I can’t compare.
    I usually double the garlic bc I like it better and since the cloves were so small I tripled it. Well, it turned out really spicy. Next time I have to be more careful 😉

    1. So glad you liked it, Isabell! And thank you so much for coming back to leave a comment to let me know how it turned out! Isn’t it wild how spicy garlic can be sometimes. It often surprises me.

    1. Hey Jessica – I think this sauce will be okay without the oil! Let me know how it turns out if you try it!

  3. Hi there!

    I’m wondering, how far will this sauce go with linguine? Like 8oz.? 16? I’ve got one pound of beautiful vegan linguine from the farmer’s market. And I don’t know if I should double the sauce recipe. Thanks!

    1. Hey Megan – this recipe yields two cups of sauce. That should be enough for 1 lb of pasta depending on how much sauce you like to add of course. 🙂

  4. 5 stars
    So this Alfredo sauce recipe just CHANGED MY LIFE!!! I didn’t have any nutritional yeast on hand and subbed the almond milk for oat milk. Even with these changes, it was the most delicious pasta sauce I’ve ever made! It was totally guilt-free, no cheese or heavy cream! I made it with gluten free pasta and more veggies. I highly recommend it. I can’t wait to try out more homemade pasta sauces!

    1. Ahh yay!! That makes me SO happy to hear, Keyla!! So pumped you loved it. Thanks for the review. I so appreciate it!

  5. 4 stars
    Not quite the consistency of traditional Alfredo, but still yummy and covered the pasta really well! I added more garlic and topped off with Parmesan for serving! Whole family enjoyed it!