Healthy Cauliflower Alfredo Sauce Recipe

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Getting my kids to eat veggies can be a challenge sometimes. This homemade cauliflower alfredo sauce is the PERFECT disguise! I whipped up a batch, served it over warm noodles and the whole family gobbled it up without ever knowing the main ingredient was a vegetable!

Cauliflower sauce on pasta

How to Make Cauliflower Alfredo Sauce

You’re going to love how easy this healthy cauliflower sauce is to make. It only takes about 15 minutes, and below I’ll give you some tips that will help you speed up the process!

Cauliflower alfredo sauce ingredients


The ingredients for this cauliflower sauce recipe include cauliflower florets (of course), vegetable broth, minced garlic cloves, butter, salt, pepper, heavy whipping cream or whole milk, and grated parmesan cheese. Pretty simple!

Some of these ingredients can be subbed out or omitted entirely, but we’ll talk about that more below!

Cauliflower boiling in pot of vegetable broth

Step 1. Start with the Cauliflower

Start by bringing your vegetable broth to a boil in a large pot. If you’re in a pinch and you don’t have any vegetable broth on hand, you can use water, but the vegetable broth makes the flavor much better!

Once at a boil, add the cauliflower (fresh cauliflower works best in this recipe, but you can use frozen as well), then cover and cook until it’s fork-tender. Leave it undrained as you’ll be using the leftover broth later!

While the vegetable broth is heating up and the cauliflower is cooking, work on step 2 to be as efficient as possible.

Garlic and butter saute

Step 2. Prepare the Garlic

Simply saute the minced garlic and butter in a large skillet over low heat. You should cook the garlic until it’s soft and fragrant, but not browned. Once finished, remove from heat and set aside.

Cauliflower sauce ingredients in blender

Step 3. Add Everything to Your Blender

Your cauliflower should be done cooking by now, and you’re already halfway through the recipe! Take a slotted spoon and transfer the cauliflower pieces to your blender, along with one cup of the vegetable broth you saved, and the sauteed garlic/butter, salt, pepper, whipping cream, and parmesan cheese.

The parmesan cheese is technically optional here, but I don’t recommend skipping it! It adds some great flavor. Try to use freshly grated parmesan if you can.

Pureed cauliflower alfredo

Step 4. Blend!

This is when the magic happens! Start blending or pureeing all of the ingredients for several minutes until your cauliflower alfredo sauce is nice and smooth. To make the sauce thicker, add more broth or whipping cream.

Cauliflower pasta sauce

Step 5. Serving Tips

For a simple, but healthy (and filling!) dinner, serve your sauce warm over noodles or rice. For a pop of color and zesty flavor, serve with fresh chopped parsley.

I didn’t have any on hand but chicken or shrimp would be a great addition to this cauliflower sauce as well! It would add a nice bit of protein too.

If you’d like, you can also make this alfredo sauce in advance and jar it. I haven’t tried it myself, but it would probably freeze well too!

Jarred cauliflower alfredo sauce

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Healthy cauliflower alfredo sauce recipe

Cauliflower sauce on pasta

Healthy Cauliflower Alfredo Sauce Recipe

Easy 15-minute cauliflower alfredo sauce - a true family favorite!
5 / 5 ( 1 Review )
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Serves: 8
Adjust Servings: 8


  • Large pot
  • Blender



  • In a large pot, bring the vegetable broth to a boil. Add the cauliflower and cook, covered, for 7-10 minutes or until the cauliflower is fork tender. Do not drain.
  • While the cauliflower is cooking, saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.
  • When the cauliflower is done cooking, use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup of the reserved vegetable broth, sauteed garlic/butter, salt, pepper, whipping cream and parmesan cheese.
  • Blend or puree for several minutes until the sauce is very smooth, adding more broth or whipping cream depending on how thick you want the sauce to be. You may need to do this in batches depending on the size of your blender.
  • Serve warm over noodles or rice.


Calories: 133kcal | Carbohydrates: 7g | Protein: 4g | Fat: 10g | Sodium: 1141mg | Fiber: 1g | Sugar: 3g
Ingredients: Butter, Cauliflower, Cheese, Garlic, Milk, Parmesan, Pepper, Salt, Vegetable Broth
Meal Type: Main Dish, Sauces, Spreads, and Dressings, Clean Eating, Egg Free, Gluten Free, Low Carb and Keto, Meatless
Categories: Healthy, Pasta, Vegetables, Stove Top

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