Healthier Cauliflower Alfredo Sauce

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.
Course Dinner
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Author LeelaLicious


  • 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
  • 3/4 cup 175 ml (dairy-free) milk of choice
  • 1/2 cup vegetable or chicken broth
  • 1/4 cup nutritional yeast optional, but highly recommended especially for vegan version
  • 1/2 teaspoon sea salt


  1. 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).
  2. Bring a pot of well salted water to a boil. Cut the cauliflower into florets and cook until tender (7-10 minutes).
  3. Place the tender cauliflower florets into a blender or food processor together with the caramelized onions, garlic, 1/2 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 your blender, you can also double the recipe.

Recipe Notes

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.