Cauliflower Alfredo Sauce

5 / 5 (1 review) No Comments

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! I didn’t have any on hand but chicken or shrimp would be a great addition and bump up the protein.

Cauliflower Alfredo Sauce main


Recipe adapted from MyFridgeFood.

Cauliflower Alfredo Sauce

5 / 5 (1 review)


  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • 1/2 teaspoon pepper (more to taste)
  • 1/2 cup heavy whipping cream (milk will work also)
  • 1/2 cup grated parmesan cheese (for flavor but optional)


  1. 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.
  2. Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, 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 cooked noodles or rice.
Ingredients: Cauliflower, Cheese
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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