Quick and Easy Cauliflower Alfredo Sauce

Quick and Easy Creamy Cauliflower

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!

Quick and Easy Cauliflower Alfredo Sauce


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.

Quick and Easy Cauliflower Alfredo Sauce

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!

Quick and Easy Cauliflower Alfredo Sauce

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!

Quick and Easy Cauliflower Alfredo Sauce

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

Quick and Easy Cauliflower Alfredo Sauce is smooth, creamy, and tasty!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Side Dish
Cuisine: Italian
Servings: 8
Calories: 805 kcal
Author: Shawn


  • 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


  • 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!
Recipe slightly adapted from Pinch of Yum


Calories: 805kcal | Carbohydrates: 46g | Protein: 17g | Fat: 59g | Saturated Fat: 4g | Cholesterol: 18mg | Sodium: 35734mg | Potassium: 219mg | Fiber: 5g | Sugar: 17g | Vitamin A: 211IU | Vitamin C: 30mg | Calcium: 180mg | Iron: 1mg
Keywords: alfredo, cauliflower, Easy, milk, parmesan cheese, Quick, Sauce
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About the author

Shawn is the Owner and Creator of I Wash You Dry. She loves to create and share simple, family-friendly recipes. Mom to 5 adorable children and dwells in the desert of Southern Utah.
19 Responses
  1. Diane McKissick

    I’m interested in your recipes. They look yummy and sound easy to make. I would really appreciate the calorie and nutritional info though. Thanks

  2. Carolyn

    First time I made this I looked around to see if I could freeze it. Couldn’t find any information so I just went
    ahead and tried. For your information if freezes perfectly. I live alone so I need to make small batched and freeze
    for later meals.

  3. 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.

  4. 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?

    1. 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. 🙂

    1. 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.

  5. 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? 😉

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Shawn Syphus

Hi, I’m Shawn and I’m a busy mom of five; pretending to live on a budget. I love to cook, and explore new recipes, but they have to be quick and easy with as few dishes as possible.

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