If you’re trying to cut down on calories and sneak some more veggies into your dinner, this Quick and Easy Cauliflower Alfredo Sauce is definitely for you!
I feel like we should all marvel at the greatness that is cauliflower.
Seriously, is there anything that vegetable can’t do?
I’ve made it into a creamy soup, a cheesy gratin, orange “chicken”, oh and of course pizza crust… but turning it into a creamy and cheesy alfredo sauce, is just pure brilliance.
I had a large head of cauliflower in my fridge and I wanted to do something different with it. I had seen some recipes for Cauliflower Alfredo Sauce floating around pinterest, and ultimately I stopped at this recipe from Pinch of Yum.
I loved their simple technique, which had this creamy sauce ready to go before my fettuccine was even al dente!
I made a few small tweaks to their recipe, which I think really boosted the flavor of the sauce.
I served it to my kids and they had no idea they were eating a creamy cauliflower sauce. They happily gobbled it up and I felt great about them eating all of their veggies.
If you’re really into cutting back the calories, try serving this “Alfredo” sauce over a bed of zucchini noodles!
Or make it a more filling meal with some grilled chicken breast right on top!
Keep in mind, that while this “Alfredo” sauce is creamy and delicious, it is still made with cauliflower, so it will not taste EXACTLY like a true Alfredo sauce. But it will definitely give you that indulgent feeling without all the guilt.
And that, my friends, is a win in my book!
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Quick and Easy Cauliflower Alfredo Sauce
Ingredients
- 5 to 6 cups cauliflower florets, 1 large head of cauliflower
- 7 cups water + 1 cube vegetable bouillon, optional
- 2 tbsp butter
- 2 to 3 tsp minced garlic, I used the pre minced/bottled kind
- 1 tsp salt
- 1/2 tsp black pepper
- pinch red pepper flakes, crushed
- 1/2 cup milk
- 1 cup parmesan cheese, grated
Instructions
- Combine the water and vegetable bouillon cube in a large pot over high heat and bring to a boil. Add the cauliflower florets and cook, covered, until fork tender (about 7 minutes).
- Meanwhile melt the butter in a large pan over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Remove from heat.
- Use a slotted spoon to transfer the cauliflower from the large pot to a blender and add a cup of the cooking liquid. Add the garlic butter mixture to the blender as well as the salt, black pepper, crushed red pepper and milk. Remove the center of the lid to the blender to vent and cover with a clean towel. Blend until smooth and creamy (about 20 to 30 seconds).
- Pour the cauliflower sauce back into the large pan (that was used to cook the garlic) and return to medium low heat. Add the grated parmesan cheese to the sauce and stir until melted and combined. Serve the sauce hot over a bed of cooked noodles. Enjoy!
Notes
Nutrition
Weekly Meal Plan 1
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Lakeisha
This is an awesome sauce. My son has eczema and he is on a gluten free vegan diet. He also has to stay away from dairy and citrus, so tomatoes are out. I have been searching for a pasta sauce for him for awhile and this sauce hit the jackpot! My son loved it.
I blended some black beans with the cauliflower, substituted the milk with coconut milk, omitted the cheese, and added some mushrooms that I fried down in vegan butter.
Even my daughter who doesn’t like any of those ingredients liked the This is an awesome sauce. My son has eczema and he is on a gluten free vegan diet. He also has to stay away from dairy and citrus, so tomatoes are out. This sauce hit the jackpot! My son loved it.
I blended some black beans with the cauliflower, substituted the milk with.
I am forever grateful to you for this recipe. This will be my go to pasta sauce for my son.
Shawn
I’m so glad you were able to make this work for your son and family!
Deanna
Loved this recipe!!!! It will become a go to recipe in a pinch. So delicious!!!1
Dee
Shawn
Awesome! So glad you enjoyed it! 🙂
Bethany
This was fantastic! Highly recommend! I missed the part that it was 8 servings and only with only 2 of us in the house we have quite a bit of leftovers… Thoughts on freezing or how long it may be good I the refrigerator?
Shawn
Hi Bethany, I’m so glad you enjoyed it! You can definitely freeze the leftovers! I just put mine in a zip close bag (usually the quart sized ones) and pull out more when I need it. 🙂
Katie
Curious if you could use almond milk in this to substitute the cow milk? Looks delish!
Shawn
I haven’t tried this, but I’m sure if you use the unsweetened almond milk it would work. It would probably change the flavor a bit though.
Sky
I used almond milk and it turned out great! Has a slightly different taste, but I liked it better 🙂
Shawn
Awesome! Good to know, thanks Sky! 🙂
joanne
just got your book. it is beautiful and full of great recipes. saw your you tube on QVC you did great.
Shawn
Hi Joanne! Thank you so much! I’m so glad you got it and are enjoying it! 🙂
SaraLily
ooooo this is intriguing! I tried mashed cauliflower once and my boyfriend was not impressed with the potato substitute but this looks dreamy! Maybe I make it for myself and eat the whole pan THEN introduce it to him? 😉
Shawn
Haha, I can definitely get behind this plan. 😉
Hayley @ The Domestic Rebel
What a genius way to get in your veggies!
Shawn
It’s smart and delicious! 😉