Cauliflower Alfredo Sauce Recipe (2024)

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If you're looking for a healthier, low-calorie, low fat version of a regular alfredo sauce, this Cauliflower Alfredo Sauce is it! It's delicious, creamy, very silky, and is made without using any cream!

Cauliflower Alfredo Sauce Recipe (1)

When I was making this cauliflower sauce, my main objective was simplicity: I wanted to make the process as simple as I could. In this recipe, all you will do is to combine cooked cauliflower, chicken bouillon cube (you can use organic version, too), Parmesan cheese, salt and pepper, and nutmeg (optional) in a food processor, and you're done! I used cooking water to thin the sauce, which makes this cauliflower sauce completely cream-free!

How to make cauliflower alfredo sauce

Without further ado, here are step by step photos and instructions. Clean the cauliflower head from green leaves and chop off any dark spots. Your cauliflower head should look nice and clean:

Cauliflower Alfredo Sauce Recipe (2)

Chop it into reasonably large but manageable pieces. Place chopped cauliflower in the big sauce pan with water, bring to boil and boil for 30-40 minutes until cauliflower is really soft. Remove from heat and drain cauliflower from water. You should have about 3 and ½ cups of cooked and sliced cauliflower pieces. Do reserve some cooking water.

Cauliflower Alfredo Sauce Recipe (3)

Dissolve ½ of a chickenbouillon cube in ½ cup of very hot reserved cooking water. In a food processor, combine drained cooked cauliflower and ½ cup of hot reserved cooking water you just made with ½ cup grated Parmesan cheese, and ¼ teaspoon of salt, and process really well, until a very creamy sauce forms:

Cauliflower Alfredo Sauce Recipe (4)

Feel free to add more cooking water (using small amount at a time, such as ¼ measuring cup) to thin the sauce if it is too thick. This will make 2 and ¼ cups of cauliflower sauce.

Cauliflower Alfredo Sauce Recipe (5)

Transfer sauce into a large sauce pan and keep it warm on the stove top.

Cauliflower Alfredo Sauce Recipe (6)

Season with salt and pepper, and nutmeg (optional), to taste.

Cauliflower Alfredo Sauce Recipe (7)

Finally, mix the cauliflower alfredo sauce with some cooked pasta:

Cauliflower Alfredo Sauce Recipe (8)

Pasta recipes with cauliflower alfredo sauce

Chicken Pasta with Sun-Dried Tomatoes and Spinach in a Creamy Cauliflower Sauce

Healthy fettuccine alfredo with cauliflower sauce and peas

Cauliflower Alfredo Sauce Recipe (9)

4.78 from 9 votes

Cauliflower Alfredo Sauce Recipe

This "alfredo" sauce is made with cauliflower and shredded Parmesan cheese, without any cream. It'sa healthier, low-calorie, low fat version of a regular alfredo sauce. It's super creamy and silky.

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Prep Time 30 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Main Course

Cuisine American

Servings 6 servings

Author: Julia

Ingredients

Instructions

  • Clean the cauliflower head from green leaves, and chop it into reasonably large but manageable pieces. Place it in the big sauce pan with water, bring to boil and boil for 30-40 minutes until cauliflower is really soft. Remove from heat and drain cauliflower from water. You should have about 3 and ½ cups of cooked and sliced cauliflower pieces. Do reserve some cooking water.

  • Dissolve ½ of a chicken bullion cube in ½ cup of very hot reserved cooking water.

  • In a food processor, combine drained cooked cauliflower (from step 1) and ½ cup of hot reserved cooking water you just made (from step 2) with ½ cup grated Parmesan cheese, and ¼ teaspoon of salt, and process really well, until a very creamy sauce forms:

  • Transfer the cauliflower alfredo sauce into a large sauce pan and keep it warm on the stove top. Season with salt and pepper, and nutmeg (optional), to taste.

Nutrition Disclaimer:

The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

Keyword cauliflower alfredo, cauliflower sauce, healthy alfredo sauce, low fat alfredo sauce

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Comments

  1. Cauliflower Alfredo Sauce Recipe (10)Julie

    As far as Alfredo Sauce goes, you really can't beat the full fat flavor of a true alfredo sauce, but..... this is pretty tasty. I used Better Than Bullion Roasted Garlic instead of a bullion cube to add a bit more flavor and I added some asiago cheese with my parmesan. I was hesitant about the nutmeg but I did add a small dash of it and it was good. Thanks for the recipe, I will definitely make it again.

    Reply

    • Cauliflower Alfredo Sauce Recipe (11)Julia

      Julie, I am so glad you liked this recipe! Thank you for taking the time to share such a positive, detailed, and helpful comment! ❤️

      Reply

  2. Cauliflower Alfredo Sauce Recipe (12)Christina

    Looks delicious! Is there a complete calorie count on this? I've been looking. Not sure if I just missed it or if it's not there.

    Reply

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Cauliflower Alfredo Sauce Recipe (2024)

FAQs

What can I add to Alfredo sauce to make it taste better? ›

Heartier herbs like thyme or oregano can be added in to simmer with the sauce. Add delicate herbs like parsley, basil, or chervil at the end to maintain their delicate, aromatic flavor. Quick tip: Swirl in a bit of leftover pesto to add another herbaceous twist to your Alfredo sauce.

What is the best substitute for heavy cream in Alfredo sauce? ›

One of the easiest ways to substitute heavy cream in Alfredo sauce is to use a thickener + milk. We chose corn starch + milk because it gives that same creamy texture without the fattiness that heavy cream brings. The corn starch also allows you to thicken your Alfredo sauce recipe with milk and no flour.

How do you thicken Alfredo sauce without cream cheese? ›

White Flour

Flours can be used to make a bit of a slurry and add to the sauce to make it thicker. 1 part flour to 2 parts liquid and then adding it to your sauce should thicken it nicely. Just make sure that when you make the slurry, there are no lumps in your mixture.

What's the difference between Alfredo sauce and cream sauce? ›

The answer to this question is that white sauce and alfredo sauce are not the same things. Alfredo sauce is an Italian sauce that is produced with butter, heavy cream, and parmesan cheese. White sauce, which is also known as béchamel, is a creamy French sauce that is made by combining roux and milk.

How do you make jar Alfredo sauce better? ›

15 Ways To Upgrade Store-Bought Alfredo Sauce
  1. Add extra cheese for creaminess and flavor. ...
  2. Stir in a touch of marinara to mimic a vodka sauce. ...
  3. Mix in a bit of pesto for an instant transformation. ...
  4. Add roasted or sauteed garlic for a serious boost in flavor. ...
  5. Simmer with extra herbs and spices for added depth.
Feb 29, 2024

How do you doctor up a jar of Alfredo sauce? ›

Milk, heavy cream, or sour cream.

You will get a creamier texture and a bolder flavor. If you want, you can also add some romano cheese to balance the nutty taste of the other dairy ingredients. Chicken broth: another way to improve a jar of Alfredo sauce and give it a rich flavor.

Can I use sour cream instead of heavy cream? ›

Sour cream is an easy replacement for heavy cream. It can be easily stirred into a dish and offers another flavor profile to soups, stews and sauces. Plus, using it as a heavy cream substitute is a great way to use up that lingering tub in the fridge.

Is it better to make Alfredo sauce with whipping cream or cooking cream? ›

You can easily make a sauce for pasta with heavy cream or whipping cream. Heavy cream will give you better results because it has a higher fat content, but whipping cream will be fine.

Can I use almond milk instead of heavy cream? ›

No milk (except for coconut milk) can replace heavy cream without the addition of a thickener, ideally a fat of some kind. To make a heavy cream substitute with almond milk, we recommend adding soaked nuts or vegan butter, or plain silken tofu to get the right texture.

What do Italians call Alfredo sauce? ›

Did you know that the term “Alfredo” is not used often in Italy? There are many different combinations of butter and parmesan similar to what we define using the name we recognize, but Italians call all of these combinations “al burro”.

What makes Alfredo taste like Alfredo? ›

What Makes Alfredo Taste Alfredo? The key to Alfredo sauce's unique flavour is the combination of butter, cream, and Parmesan cheese. The butter and cream create a rich, velvety base, while the Parmesan cheese adds a tangy, salty flavour.

What is the fancy name for Alfredo sauce? ›

Also known as a white sauce or “pasta in blanco”, alfredo blends simple ingredients and turns them into a rich, indulgent delight.

How do you fix bland Alfredo? ›

Add a few dashes of garlic powder to your simmering sauce, or a clove or two of fresh sauteed garlic, to brighten up the Alfredo and make its flavor pop. You can also sprinkle in some fresh or dried herbs, like oregano, thyme, or basil, to add complexity to the sauce.

What seasoning taste good in Alfredo? ›

Butter: This Alfredo sauce starts with two sticks of butter. Cream: The rich sauce calls for almost a cup of heavy cream. Seasonings: The fettuccine Alfredo is simply seasoned with salt, pepper, and garlic salt. Cheese: You'll need Romano and Parmesan cheeses.

How to make store-bought Alfredo sauce thicker? ›

How to Thicken Alfredo Sauce
  1. Cream Cheese. Cube softened cream cheese and whisk into the Alfredo Sauce into a pot over heat until the cheese is smooth. ...
  2. Parmesan Cheese. Add some freshly grated good quality Parmesan cheese into the sauce. ...
  3. Shredded Cheese. ...
  4. Heavy Cream. ...
  5. Cornstarch (or Arrowroot) ...
  6. Flour. ...
  7. Egg Yolks. ...
  8. Vegetables.
Oct 3, 2019

What goes well with Alfredo sauce? ›

What to Serve with Fettuccine Alfredo – 15 Dreamy Combos
  • Meat. • 1 Blackened chicken.
  • Seafood. • 1 Shrimp.
  • Produce. • 1 Asparagus. • 1 Broccoli. • 1 Green beans. • 1 Spinach. ...
  • Bread & Baked Goods. • 1 Garlic bread.
  • Deli. • 1 Arugula salad. • 1 Green salad. • 1 Kale salad. • 1 Tomato salad.
  • Other. • Antipasti Bites. • Bruschetta.

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