This Quick, Easy, Healthy Cauliflower Alfredo Sauce is perfection. If you’re trying to cut down on calories and sneak some more veggies into your meals it will definitely give you that indulgent feeling without all the guilt.
I love making healthy versions of classic comfort food.

Healthy Cauliflower Alfredo

  • Cauliflower = Magic. This vegetable is truly amazing. You can turn it in to so many amazing meals. If you’re looking for a healthier, low-calorie, low fat version of a regular Alfredo sauce, this Healthy Cauliflower Alfredo Sauce is exactly what you are looking for.Seriously, is there anything this vegetable can’t do?

Cauliflower Alfredo Sauce

This sauce can be used right away in so many dishes that call for a white or Alfredo sauce. You can also use this recipe in place of the canned cream soup that many casseroles call for. With slight recipe tweaks this healthy cauliflower Alfredo can be used as a Mac & Cheese Sauce, White Pizza Sauce, or Tomato Cream sauce. Add chicken and vegetables to round out a pasta dish, or – if you’re really into cutting back the calories – try serving this “Alfredo” sauce over a bed of zucchini noodles! I LOVE Zucchini Noodles!

Easy Healthy Cauliflower Alfredo Sauce

Healthy Cauliflower Alfredo Sauce.

Ingredients

  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)
    Cooked Pasta (only if you are eating it immediately)
Instructions
  1. Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  2. Sauté the minced garlic with the butter in a large non-stick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. If the sauce starts to look dry, add a few drops of water or milk to thin out the sauce.
  4. Cook Pasta according to package. Add cooked pasta to the sauce while the sauce is hot. Stir well and serve.

Cauliflower Alfredo Sauce

This Quick, Easy, Healthy Cauliflower Alfredo Sauce makes about 5 cups of sauce in about 20 minutes.
This sauce has 60 calories, 2 grams of fat, 7 grams carbs, and 3 grams of protein, per 1/2 cup serving. A regular Alfredo sauce can have up to 250 calories per 1/2 cup serving! So you can indulge in this magical sauce guilt-free!

Easy Healthy Cauliflower Alfredo Sauce

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Easy Healthy Cauliflower Alfredo sauce

Healthy Cauliflower Alfredo Sauce
Print Recipe
This Quick, Easy, Healthy Cauliflower Alfredo Sauce is perfection, if you’re trying to cut down on calories and sneak some more veggies into your meals. It will definitely give you that indulgent feeling without all the guilt. I love making healthy versions of classic comfort food.
Servings Prep Time
10 servings 5 minute
Cook Time
15 minute
Servings Prep Time
10 servings 5 minute
Cook Time
15 minute
Healthy Cauliflower Alfredo Sauce
Print Recipe
This Quick, Easy, Healthy Cauliflower Alfredo Sauce is perfection, if you’re trying to cut down on calories and sneak some more veggies into your meals. It will definitely give you that indulgent feeling without all the guilt. I love making healthy versions of classic comfort food.
Servings Prep Time
10 servings 5 minute
Cook Time
15 minute
Servings Prep Time
10 servings 5 minute
Cook Time
15 minute
Ingredients
Servings: servings
Instructions
  1. Bring the water and vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  2. Saute the minced garlic with the olive oil in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned Remove from heat
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic, Parmesan cheese, salt, pepper, and milk. Blend or puree in food processor for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. Serve hot! If the sauce starts to look dry, add a few drops of water or milk to thin out sauce again.
  4. Cook Pasta according to package. Add cooked pasta to the sauce while the sauce is hot. stir well and serve.
  5. Makes 5 cups of sauce. About 10, 1/2 cup servings
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