Cauliflower Alfredo Sauce

4.12

Published Jan 14, 2021, Updated Nov 14, 2022

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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.

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.

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