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. Or simply toss with some cooked pasta (even better if it's homemade pasta). 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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Healthier Cauliflower Alfredo Sauce
Ingredients
- 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
Instructions
- 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.
Notes
Disclosure: Blendtec was generous enough to send me the blender you see in the video.
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Random Questions
Traditional Alfredo sauce is thickened by heavy cream and cheese. However, this cauliflower Alfredo sauce achieves a creamy texture by using blended cauliflower along with a small amount of butter or milk, providing a healthier alternative.
For a healthier option, almond milk or coconut milk can be used as a substitute for heavy cream in Alfredo sauce. This article offers a vegan version using coconut oil and almond milk to cater to various dietary preferences.
To enhance the flavor of Alfredo sauce, caramelized onions and garlic are pureed into this cauliflower-based sauce, providing a rich and flavorful taste without the need for excessive amounts of butter or cream.
The exact calorie count may vary depending on specific ingredients used. However, this cauliflower Alfredo sauce generally offers a healthier option compared to traditional Alfredo sauce, as it relies on cauliflower and minimal butter or milk for its creamy texture.
Marianne
I like to add pesto to my Alfredo sauce, do you think that would work with this sauce? Can’t wait to try this.
Jennifer @ Leelalicious
I think that sounds like a very tasty addition! Pesto is great with creamy concoctions like this one.
Sarah
I cannot believe how good this is! I was looking for ways to add more veg to my teens' diets and came across this. I've tried MANY actual Alfredo recipes because they love alfredo and stuff from a can just tastes...bleh! We all wanted something that tastes like its from a restaurant. We found a few worth making again but this is the best tasting & SO EASY!! And I don't feel so guilty giving them alfredo when I make this.
Thank you so much for sharing.
Jennifer @ Leelalicious
I'm so happy that your teens love this alfredo sauce! Thank you for your positive feedback. 🙂
Korrine
This was a game changer. I used almond milk & used roasted cauliflower (tossed w/coconut oil, minced garlic &thyme). I had seen this recipe but couldn’t remember where so I started making a different recipe when I realized it wasn’t what I wanted. Luckily I found this one again! I think I could add more almond milk to make it creamier.
Mine creamier.
Donna
Yum! Just made this with whole 6% milk and grass-fed butter. Added a dash or two of cayenne, mustard powder, and paprika for extra flavor. Didn't have stock ready so just used water. Didn't have nutritional yeast today so skipped but have used in past and would be good. This was great on fettuccini! Would be good with frozen peas, too. Topped with parsley and red pepper flakes. Great way to use up old cauliflower and sneak in veggies to pasta! Very filling and satisfying.
Stef
How many people does this serve (how much comes out in the end) Can I use frozen riced cauliflower instead of fresh?
Donna
I got 4 cups, I would say 3-4 servings
Amy
Can you make the recipe without nutritional yeast? I forgot to look for it st the specialty store and don’t have any on hand. Thanms
Regina
Yes, it can me omitted. It's just one way to give the sauce cheesy vegan flavor
Amber
I got mine at Meijer in there world market isle. Doesn't have to be a health food or specialty store.
Kim
Can you make it ahead & how long would it be good in fridge? I want to make stuff ahead so it’s easier. Could you can or freeze it?
Melanie hancock
I wonder how this would taste with roasted cauliflower....It would definitely give it a lot more depth. I’ll have to try it both ways!
Sila
What flavored dairy milk do you use? Almond, cashew, coconut?
Thanks
Regina
I used unsweetened, unflavored almond milk. I don't think I would like coconut milk in this, but cashew milk might be nice too
Susan Nairn
I finally tried this (Vegan version) and it was AMAZING!! So flavorful and delicious. I added a bit more rice milk to have it not be so thick but it was awesome. Thank you!!
Regina
I am so glad to hear you enjoyed this cauliflower alfredo
Deidre
I am liking the taste enough, however the real test will be the boyfriend tomorrow. I was a little bummed it wasn't a white color:( It was kind of brown yellowish, the color does not look appetizing HAHA but I think it'll be fine. Also when I did it, it made around 5 cups! :O My cauliflower was about a pound so I really don't know how I ended up with so much more.
Regina
Woah that's a lot of sauce!! Hopefully your boyfriend will love it to finish it up in no time 🙂
Renee
Going to have to add cauliflower to my grocery list!
Regina
Yes do it! So worth it for this sauce 🙂
Laura
Question for you - when do you add the nutritional yeast if you are adding that? Did I skip over that part somewhere?
Regina
You are right, I forgot to mention that. I add it to the blender with everything else. Will update the recipe now
Cherie
I tried this recipe tonight. It was wonderful and easy! My 3 year old grandson saw me cooking the cauliflower and said "yuk"! But once the sauce was made up, he couldn't get enough of it! Lol I put it on some broccoli (which he won't eat) and he was loving it! Thank you for the inspiration!
Regina
That's so awesome! Love to hear that your grandson ended up eating both cauliflower & broccoli in one go 😀
Dorothy
I would like to make a potato gratin for Easter. How do you think this would work with the potatoes in Lieu of a rich sauce ?
Regina
I have not tried it in potato gratin, but I think it should work fine. Similarly to the broccoli casserole I linked above
Leslie Wolff
Hello, want to make this recipe, but I would like to know what type of broth to use, and what is the purpose for the nutritional yeast?
Regina
Regularly I use chicken broth, but for the vegan version it is vegetable broth (I often make my own or otherwise use Better Than Boullion). When I make the vegan version with coconut oil and dairy-free milk I felt the flavor was missing some depth. Nutritional yeast is a seasoning. It is vegan but gives a savory/cheesy flavor.