This healthier Cauliflower Alfredo Sauce is a delicious way to add extra servings of vegetable to many meals. It is made from cauliflower with caramelized onion and garlic give the sauce a heavenly flavor. The recipe includes vegan and dairy-free options.
Let me tell you about this heavenly, creamy sauce that I have been making for a while. It is secretly healthy – made from cauliflower and only a little butter and milk (or coconut oil and almond milk for a vegan version).
Who knew that vegetables could makes such a fantastic, creamy sauce (all without actual cream) to enhance pasta dishes and casseroles?
I started making this sauce 3 years ago around Mother’s Day, when I revamped my mom’s Cauliflower and Broccoli Casserole.
Instead of making a white sauce from heavy cream and butter, the creaminess of this white sauce comes from blended cauliflower.
To give this mainly vegetable sauce more flavor, there are caramelized onions and garlic pureed into it as well.
The sliced onion and garlic are cooked in butter (or coconut oil) on low heat for a whooping 20! minutes (minimum), until they are all golden and their sweet-savory fragrance is intoxicating everyone in the house.
You can use the cauliflower sauce right away in a ton of dishes that call for a white or Alfredo sauce. Even a healthier mac ‘n cheese is possible!
You can also replace the canned cream soup with it that many casseroles call for.
The sauce (or any leftovers) will store great in the fridge for about a week. You can prepare more in advance and freeze it for when you need it.
Here are some delicious recipes that use this Cauliflower Alfredo Sauce:
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WATCH: How to Make Cauliflower Alfredo Sauce
- 1 medium head of cauliflower (~ 1 lb/450 g)
- 1 large yellow onion
- 3-5 cloves garlic
- 1 tablespoon butter (or coconut oil for vegan/dairy free)
- ¾ cup (175 ml) (dairy-free) milk of choice
- ½ cup vegetable or chicken broth
- ¼ cup nutritional yeast (optional, but highly recommended especially for vegan version)
- ½ teaspoon sea salt
- Cut the onion and garlic into thin slices. Melt the butter/coconut oil in a skillet on low heat, add onion slices and garlic and sauté covered on low until the onions are golden and caramelized (minimum 20 minutes).
- Bring a pot of well salted water to a boil. Cut the cauliflower into florets and cook until tender (7-10 minutes).
- Place the tender cauliflower florets into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.
- Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.
- Depending on the size of your blender, you can also double the recipe.
Disclosure: Blendtec was generous enough to send me the blender you see in the video.
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