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Cauliflower Alfredo Sauce

This recipe for Cauliflower Alfredo Sauce is much lower in fat than traditional Alfredo and comes with a serving of veggies. Use it on pasta, pizza or as a dip! It is simple to make and has a delicious rich flavor everyone will love.

I’m not going to lie and tell you that this is exactly like the Alfredo sauce you are used to. However, considering the large differences in ingredients it comes very close!

Healthy Cauliflower Alfredo Sauce in a mason jar being held over blue wooden counter

Tips for Making Cauliflower Alfredo Sauce

This sauce is super simple to make and it makes a full mason jar worth (about 4 cups). To make this sauce you will first saute the garlic. Then, add the cauliflower and broth. Steam together until cauliflower is tender.

Then, add it into a high powdered blender with the rest of the ingredients. Blend until smooth then if not using immediately let cool and store in a sealed container in the refrigerator. The sauce will last a few days refrigerated.

This recipe can be changed to your liking by adding more or less liquid. The sauce does thicken as it cools. This makes it less easy to coat pasta but great for a pizza sauce or dip. To thin it to coat pasta you can add a little pasta water at a time to get your desired consistency. Or, if you want it to be thicker just add less broth when you make it. This can be done by adding a little broth at at time into the blender.

We had this Cauliflower Alfredo Sauce over pasta tonight and the kids enjoyed it too! Let us know what you think in the comments below!

Overhead picture of alfredo sauce in a mason jar

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If you love using cauliflower for a nutritous substitute be sure to check out our Cauliflower Pizza Crust recipe! For other delicious recipes try our Carrot Ginger Soup, Crock Pot Pasta Sauce, Turkey Lasagna SoupChicken Broccoli Alfredo Lasagna, Pumpkin Risotto, Warm Brussels Sprouts Caesar Salad, Basil Parmesan Risotto, Turkey Stuffed Peppers, Fried Eggplant with Arugula Caprese Salad, Italian Pasta Salad and Bacon and Cheese Loaded Mashed Potatoes

Healthy Cauliflower Alfredo Sauce in a mason jar

Cauliflower Alfredo Sauce

Yield: 4 cups
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Healthy Cauliflower Alfredo sauce is a great substitute for traditional alfredo sauce.


  • 4 cloves of garlic, roughly chopped
  • 1 head of cauliflower, chopped
  • 2 cups of vegetable broth
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • dash of nutmeg
  • 1 cup Parmesan cheese


  1. Heat a small sauce pan over medium heat and spray the bottom with non-stick spray. Add the garlic and cook until fragrant, about 2 minutes.
  2. Add chopped cauliflower and broth. Cover and simmer until cauliflower is very tender.
  3. Pour garlic, cauliflower and broth into blender and add the remaining ingredients.
  4. Blend until combined and smooth.
  5. To make sauce thinner add more broth or pasta water if you are putting it on pasta.
  6. Serve and enjoy!


Use an immersion blender or regular blender to blend sauce.

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Nutrition Information:
Yield: 8 Serving Size: 1/2 cup
Amount Per Serving: Calories: 76Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 11mgSodium: 551mgCarbohydrates: 6gFiber: 2gSugar: 2gProtein: 5g

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