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
- 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).
- 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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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.