Healthier Cauliflower Alfredo Sauce

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This healthier Cauliflower Alfredo Sauce is a delicious way to add extra servings of vegetable to many meals. It is made from cauliflower and uses only a little butter and milk. Caramelized onion and garlic give the sauce a heavenly flavor.Healthier Cauliflower Alfredo Sauce

Is anyone else having such a rough week as me? I am having a hard time keeping up with my ever growing to-do list. At the end of the day I feel just pooped.

Actually, who am I kidding, I feel that way by noon already. I really want to blame the time change. But I don’t know.

I started a workout challenge via YouTube (anyone do the Bikini Body Mommy Challenge before?). The first week felt almost too easy. Letting Olivia watch me do the workout actually made her laugh out loud for the first time. But now I really have to force myself to finish week 2.

And another contributing factor I told you about already, is probably Olivia who right at turning 4 months decided, she didn’t need sleep anymore.

Any experienced moms out there have tips how to survive 4-months sleep regression?

Healthier Cauliflower Alfredo Sauce

Well, well you guys – I am done whining. Let me tell you instead 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.

I started making this sauce back 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.

Healthier Cauliflower Alfredo Sauce

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 on low heat for a whooping 20! minutes, until they are all golden and their fragrance is intoxicating everyone in the house.

Healthier Cauliflower Alfredo Sauce

You can use the 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.

Healthier Cauliflower Alfredo Sauce

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:

Tortellini Broccoli Bake with Creamy Cauliflower Sauce


Healthy Pasta Carbonara with Creamy Cauliflower Sauce


Cauliflower Broccoli Bake with Ham



If you like this, please:

4.8 from 14 reviews
Healthier Cauliflower Alfredo Sauce
Prep time
Cook time
Total time
This creamy Alfredo sauce is made from cauliflower and uses only a little butter and milk. Caramelized onion and garlic give the sauce a heavenly flavor.
Yield: Makes about 3 cups of sauce
  1. Cut the onion and garlic into thin slices. Melt the butter in a skillet on low heat, add onion slices and garlic and saute covered on low until the onions are golden and caramelized (about 20 minutes).
  2. Bring vegetable or chicken broth to a boil. Cut the cauliflower into florets and cook in broth until tender (7-10 minutes). Reserve ½ cup of broth, drain the rest.
  3. Place the tender cauliflower into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.
  4. Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.
  5. Depending on the size of you blender, you can also double the recipe.
To make this sauce entirely dairy-free coconut oil can be used in place of butter and almond milk instead of dairy milk. I have tried this dairy-free version with good results.

Disclosure: This post includes affiliate links. If you make a purchase after clicking on one of these links, I may receive a small commission at no extra cost to you. Thank you for your support in making Leelalicious possible. I really appreciate it!

Healthy Cauliflower Alfredo Sauce
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  1. says

    You are so not alone about the week being rough, this month so far has been challenging to say the least! But I’m here for the sauce, so enough of my complaining. I love cauliflower sauce – we normally use the yellow cauliflower – higher nutritional value according to the nutrition folks (whomever they are…). It even doubles a soup – or maybe that’s me being lazy. 😉 Hope you are able to get some sleep soon and the rest of November improves for you. xx

    • Regina says

      I have seen pictures of yellow cauliflower but somehow never in any of the grocery stores I shop at. Do you at it at the farmers market? I bet that rich yellow would make an awesome sauce colour. Here’s to all of our November improving from now on!

      • says

        you can add a yellow color by putting in a dash of turmeric it is a grounding herb so it won’t change the flavor! Have you ever used coconut milk?did it turn out coconutty? I ask because I cannot have dairy or almonds/sunflower. I would like to make this it looks delicious!

        • Regina says

          I have not tried using coconut milk. I usually love it in curry-based sauces but I can’t say for sure that it will be great with cauliflower. If you do end up trying it, let me know how it goes 🙂

      • Kenn says

        hi Regina
        weird question. The main flavoring ingredient in Alfredo sauce is the cheese. Is some aded to give it the flavor? and if so how much?

        • Regina says

          Hi Kenn, this definitely isn’t a traditional Alfredo sauce by any means. If dairy/lactose is no issue and you wanted to, you could definitely add some grated Parmesan. I couldn’t help you with the amount, as I’ve never tried it. So I’d say, go by taste. Start with a little and add more to your liking.

  2. says

    Yummy! This sauce looks so good and creamy. It’s probably just the thing to make you feel better when you’re tired. We’ve been having some pretty crappy nights too lately. Ellie had some really great weeks and then all of a sudden she’s waking up every 2 hours. It’s making me feel crazy! Hopefully Olivia will get back to her usual sleep patterns soon! Is there any info out there about how long the 4 month regression lasts?

    • Regina says

      Thank you Melissa. Those nights of waking up every 2 hours are brutal!! Funny enough with all the reading I’ve done no one mentioned how long this might last. But there was a good article trying to re-frame it, saying it’s more of a progression actually. Baby is learning so much at this time that their brains are just working over-time while sleeping, which causes them to wake up more frequently. So I am trying to see the positive 🙂

  3. Kate says

    I have been wanting to try a bunch of pasta recipes with cauliflower as the sauce base, but it is the one vegetable that my boyfriend absolutely despises (he calls it the “albino vegetable menace” XD). Once the garlic and such is added to the sauce, can you even tell that it is made from cauliflower?

    • Regina says

      The caramelized onion and garlic sure help to mask the taste. I don’t think it the finished sauce tastes distinctively like cauliflower anymore, but a certain kind of vegetable taste remains. I am not sure if that’s enough to trick your boyfriend though? IF you end up trying, let me know how it goes. So I know what advise to put out for other cauliflower haters 😉

  4. says

    I am ALL OVER THIS!!! Can’t wait to make it!!

    Of course I’m totally late seeing it and hopefully Olivia is back to her normal sleep schedule. Maya gets wonky about twice a year, but it never lasts more than 3-4 days. Although those 3-4 days…ugh. Hang in there! 🙂

    • Regina says

      Yeah, you are right it took a few days but now we are back to normal. Which for Olivia means waking between 7pm and 7 am only for a couple feelings. But oh those nap times. Takes me half an hour to an hour to put her down for a nap that will last 20 minutes, if I am lucky. But I guess we can’t have it all. Very grateful for those solid nights!

  5. Francisca says

    In order to freeze it, you just let it cool and stock it up in the freezer???

    This is a GREAT idea, I love carbonara but always have issues with what comes along with it.

    Thanks so much!

    • Regina says

      Hi Francisca. I would just fill the cooled sauce in a freezer ziploc (or freezer safe tupperware). Defrost when needed. It might need a good whisking or another whirl in the blender to make it all smooth again.

  6. Lynne Brophy says

    I made this with orange cauliflower then made chicken ziti broccoli. My husband who HATES cauliflower ate two helpings!!!

    • Regina says

      That is awesome, Lynne! Thanks so much for sharing your success of feeding your husband cauliflower 😉

  7. Roz says

    This recipe just popped up on my Pinterest page!!! I’ve been on a big cauliflower rice kick lately and I’m so excited to try this!! I know you said this could be used as a substitute for can cream soup. My question is have you tried it? I would love to read /see how it would turn out.

  8. Amanda says

    I can not wait to try this! My mom is coming to visit for a few days and I plan on “tricking” her with all healthy recipes to show her she can lose weight! Thanks!

    • Regina says

      Haha, sneaky sneaky you 🙂 But I wish you lots of success. Getting healthy and loosing weight seems so easy though when you are eating real, whole foods.

  9. Jennifer says

    I have to be doing something wrong. Every time I make it, my sauce is brown and its never thick. I always have to add flower to it : (

    • Regina says

      Hmm…sorry to hear you aren’t having success with this recipe. You say the sauce turns out brown. Are you maybe overcooking the onions? They should be caramelized on very low heat for quite a long time. In the end they should only be amber coloured. Also, if you sauce isn’t thick enough, maybe use less liquid when pureeing the cauliflower. Different sizes of cauliflower will yield different consistencies. Try using less broth and milk next time?

  10. Brittany says

    I followed all the directions when I made this and it tasted like mashed potatoes. Far from what I would consider Alfredo sauce…

  11. Trina says

    This recipe popped up on Pinterest a few weeks ago, and I figured I’d give it a try. I’ve now made it twice: once per the recipe and once by roasting the cauliflower rather than boiling. I ended up using it rather than cream with sausage and mushrooms over pasta, with added mushrooms on place of ‘cream of’ soup in a casserole, in a veggie gratin and as straight up alfredo. Loved the results each time, and am so happy I found this recipe! Thank you!

    • Regina says

      I am so happy you found and tried this recipe Trina! Your uses of it are so creative and sound delicious 🙂

  12. Regan says

    I just made this! Wow!! I’m so grateful for a delicious alternative to my beloved Alfredo. Thank you.
    I made zucchini noodles and sautéed mushrooms to serve with. I’m licking my plate.

  13. says

    Awesome recipe! My first try I didn’t have veggie stock in the house so I just used water, so next time will definitely use stock and maybe a half of onion more for more flavor. Also I used my food processor and this was still a bit more mash potatoes consistency which I don’t hate, I would rather it that way then thin and runny. I think this sauce will be a great base to add tomatoes, asparagus, zucchini etc to. Thank you for sharing 🙂

    • Regina says

      So happy to hear you enjoyed the recipe Anna! There are really sooo many ways this awesome sauce can be used. Your ideas sound delicious!

  14. Carrie Ray says

    Absolutely DELICIOUS! I made this dairy free with the coconut oil and almond milk. My daughter picked out this recipe when she began to get tired of all of the chicken dishes we were eating. She chose very well! Thank you for this yummy use of cauliflower. I don’t miss the cream, butter or cheese one bit.

    • Regina says

      Wow…big thank you to your daughter for choosing my recipe! And thank you for making this and taking the time to let me know how much you loved this recipe, Carrie. Makes my day 🙂

  15. Christine says

    This is awesome!! Just made it, and it tastes soo good! Was a little skeptical, but it changed my mind. So easy and fast to make! I am trying to make healthier choices and finding recipes that taste good is hard…I used soya milk and the leftover broth I made the pasta in it. Excellent recipe thank you for sharing! I have pinned and bookmarked:)

  16. Jennifer Lee says

    We are vegan and I was so happy to find an Alfredo sauce that isn’t cashew-based as my 15-yr old daughter is allergic to tree nuts and it’s probably her favorite food in the world. To my disappointment, she said it tasted “kinda like watery mashed potatoes” but then had an inspiration and suggested “put sun-dried tomatoes in it, mom!” I took the half-jar I had left in the fridge, dumped them in, oil and all, and blended away. The results were FABULOUS! After six months of being vegan, she declared that this was probably the best vegan thing I have ever made. Success! Thanks 🙂

    • Regina says

      I am so happy to hear you found a way to make this sauce work for you. Cauliflower sauce is definitely a little strange, I do love it most with butter and milk (opposed to the vegan version). But I am so glad you worked it out 🙂

  17. Aya Jade says

    I made a vegan version with margarine and almond milk, also added nutritonal yeast for that extra cheesey flavour. It was devine! Left with a huge bowl,even after going for seconds, but no complaints there! 🙂

    • Regina says

      Thanks for the great feedback, Aya! I’ve never had nutritional yeast, but have heard that it gives awesome flavour. I am all for more cheesiness 😉

  18. says

    Made this last night, so yummy! I added some nutritional yeast and served it with sauteed veggies. Hubby loved it! Has anyone used this as a base for mushroom soup? Looking for a clean alternative to the canned version…

    • Regina says

      Yum, I’ve heard that nutritional yeast gives a delicious ‘cheesy’ flavor. I have used this sauce in casseroles that would usually call for canned mushroom soup. Hope this helps.

  19. says

    We had a variation of this for dinner tonight with spinach noodles – totally tasted like a guilty meal but virtually guilt-free! We used half red onion and half yellow (my hubby LOVES red onion) and added cayenne pepper and red pepper flakes for a little kick. IT WAS SO GOOD – thank you for sharing this recipe!

  20. Jenna says

    I just made it last night and it was pretty good, but it was missing something. I used almond milk and coconut oil instead of the butter and regular milk, and it just kind of turned out bland. Any tips on how to make it more savory? We tried salt, but it needs something else too….maybe garlic salt???? Otherwise it was pretty good!

    • Regina says

      Hi Jenna, I agree the vegan option with coconut oil + almond milk is less flavorful. You can definitely try upping it with other seasonings like garlic salt. Another reader also mentioned they used nutritional yeast for more savory flavor pizzazz 🙂

  21. A Mayo says

    I made this yesterday to use in pasta instead of the jarred alfredo sauce that I love so much. It turned out pretty good. Not exactly like alfredo sauce but that is to be expected. I added Italian Seasoning when cooking the onions and added parmesan cheese when blending it all together. It still had a slight cauliflower taste (which I liked) so if I were to make this for someone who doesn’t like cauliflower, I would just add more onion, garlic, italian seasoning, and cheese to try to mask the cauliflower flavor.

  22. Marubi says

    This is an amazing sauce! It is of course not Alfredo, but I think it’s unfair to expect that. I love cauliflower and wanted a new way to use it, and I will definitely be making this often. I had it with bean pasta (to increase protein and decrease carb content) and after reading about it in some of the comments I also added finely chopped sundried tomatoes, which gave the sauce a really nice extra depth of flavour. Delicious, thanks for the recipe!

  23. Jess says

    I tried this and I was absolutely blown away! To me it actually tastes better than regular alfredo with the added bonus of hidden veggies! I topped mine with bacon, peas (from your carbonara recipe), fresh parsley, fresh parm and chili flakes! So impressed will be making over and over for sure!

  24. Denise says

    I’m going to try this as a sauce on a white pizza. Will top with artichokes, sundried tomatoes, olives, and maybe a little arigula. Whatever I have on hand!

  25. Barb says

    I was introduced to your site by a friend who recommended your pumpkin breakfast bars. I’m anxious to try them and other recipes I’ve seen now after visiting your site. Cooking in a more healthy way is important to me, too. The cauliflower alfredo sauce sounds delicious. I was wondering why you use 5 cups of broth and discard 4 1/2 cups, only using 1/2 cup for the recipe. Why not use less broth to cook the cauliflower and still use only 1/2 cup in the recipe?

    • Regina says

      Hi Barb, many thanks to your friend for introducing you to my site. In regards to the cauliflower sauce – I cook the cauliflower in broth for the flavor it imparts on the vegetable. Nowadays, I don’t discard the broth anymore but save it for soup etc. (I guess I have learnt a lot in the last 2 years and should update the recipe). Anyway, as alternative I suppose you could cook the cauliflower in just salted water, if you don’t want to waste any broth.

  26. Heather says


    I was so excited to make this sauce…my family enjoys the occasional alfredo pasta dish for dinner but who doesn’t want something healthier?!?! Yours looks so beautiful and delicious and while mine turned out pretty tasty, the consistency was not creamy or white. I assume my onions/garlic were a little too “carmalized” and turned the sauce more brown in color but even after a little more milk I couldn’t get it creamy. No fooling the hubby or kids that this wasn’t traditional alfredo;) Any suggestions?! Thanks so much!!

  27. MARY S. says

    I am transitioning from vegetarian to vegan, I swapped out milk for almond milk, and opted out of butter and used olive oil. I am a lifelong cheese aholoic and needed something similar. This is definitely not traditional Alfredo, but it is hardy and satisfying substitute and at under 300 calories for the entire recipe I am hooked. Thanks!!

    • Regina says

      Thanks for your great comment Mary. We love this sauce and as mom I love that I can sneak in an extra serving of vegetables with it 🙂

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