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!
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!
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!
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.
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.
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.
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.
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!
Healthy Cauliflower Alfredo Sauce Recipe
Easy 15-minute cauliflower alfredo sauce - a true family favorite!
Print Rate
Prep Time: 5 minutes minutes
Cook Time: 10 minutes minutes
Total Time: 15 minutes minutes
Serves: 8
Adjust Servings: 8
Instructions
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.
Nutrition
Calories: 133kcal | Carbohydrates: 7g | Protein: 4g | Fat: 10g | Sodium: 1141mg | Fiber: 1g | Sugar: 3g
Recipe Adapted From: MyFridgeFood
FAQs
Best: Classico Light Creamy Alfredo Spaghetti Pasta Sauce
This lightened-up Alfredo from Classico has about half the fat and calories of the traditional version, and it's not sky-high in sodium.
How many calories are in cauliflower Alfredo? ›
Do Anything Sauce
| Nutrition Facts |
|---|
| For a Serving Size of 0.25 cup (50g) |
| How many calories are in Cauliflower Alfredo? Amount of calories in Cauliflower Alfredo: Calories 23 | Calories from Fat 15.3 (66.5%) |
| % Daily Value * |
| How much fat is in Cauliflower Alfredo? Amount of fat in Cauliflower Alfredo: Total Fat 1.7g | - |
15 more rowsWhite 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.
What is a good substitute for Alfredo sauce? ›
Greek yogurt: Mixing Greek yogurt with minced garlic, lemon juice, and salt can make a low-calorie and lower-fat alternative to traditional alfredo sauce. Cauliflower puree: Blend cooked cauliflower with chicken or vegetable broth, garlic, and Parmesan cheese to make a creamy and lower-calorie sauce.
What is the healthiest type of pasta sauce? ›
For the healthiest and lowest cholesterol dish, pasta or pasta substitutes should be served with sauces low in saturated fat and cholesterol, like tomato sauce or pesto sauce. A heart-healthy pasta dish can also be achieved by adding an equal amount of vegetables to the pasta.
Is cauliflower pasta low calorie? ›
CAULIPOWER® cauliflower pastas are made with real cauliflower, a good source of fiber, have no added sugar, and no artificial colors, flavors or preservatives. With 230 calories or less per serving - the LOWEST in calories of any pasta in the grocery store - it really is the delicious pasta that dreams are made of.
How many calories are in 4 cups of cooked cauliflower? ›
There are 158 calories in 4 cups of Cooked Cauliflower (Fat Not Added in Cooking).
How many calories are in 3 cups of cooked cauliflower? ›
There are 187 calories in 3 cups of pieces of Cooked Cauliflower (from Fresh). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
What brings out the Flavour of cauliflower? ›
There are two really simple techniques that bring out the best in cauliflower: grilling and pickling. Dumping cauliflower florets in a mixture of salt and lemon juice for 45 minutes to an hour turns them into spiky little flavor bombs, delivering high-pitched squeaks in salads, sandwiches or the stew recipe here.
Why do you soak cauliflower before cooking? ›
This process – which should last 10-20 minutes - destroys several microbes and large parasites. As cauliflower is highly susceptible to microbial attacks, it should be washed once again. This time, boil some water and put the cauliflower florets in it. Keep for five minutes and remove from the hot water.
Regular pasta is typically made from refined wheat flour, which means it lacks the fiber and nutrients found in whole grains. On the other hand, cauliflower pasta is a low-carb alternative that is rich in vitamins, minerals, and fiber.
How do you keep Alfredo sauce creamy? ›
Mix the cornstarch with some cold water to create a smooth slurry, then whisk it into the sauce while cooking over medium-high heat for a few minutes. Add all-purpose flour. Another very common thickening agent that will give your Alfredo sauce a creamy texture.
What is the secret to thick Alfredo sauce? ›
Mix together a little cornstarch in a small bowl with some cold water (or other liquid) until the mixture is smooth to form a slurry. Slowly, whisk the slurry into the simmering sauce in a pan over medium to medium-high heat. Whisk the slurry slowly into the hot sauce until you get the desired thickness.
Should I add pasta water to Alfredo sauce? ›
After 12 ounces of fettuccine pasta noodles are finished cooking, reserve 2 cups of the pasta water to include in your sauce. The starchy water is essential to creating a thick, creamy sauce consistency.
Is a tomato based sauce healthier than a cream based or Alfredo sauce? ›
Creamy sauces usually have more saturated fat and calories. Eating too much saturated fat has been linked to heart disease. Tomato-based sauces also contain more nutrients like vitamin A and lycopene.
What is a healthy substitute for pasta sauce? ›
Carrot and Beet Sauce
Similar to marinara but with a different flavor, carrots, and beets offer a ton of nutrition and can be supplemented in many dishes that use tomato sauce. Try sauteeing the vegetables with onion, garlic, and olive oil, then blend to desired texture. Add seasonings to taste.
Is jarred pasta sauce unhealthy? ›
Many pre-made sauces in the US, for example, contain high fructose corn syrup (HFCS). Because HFCS is chemically similar to sugar, excess consumption of it poses similar health risks. When it comes to finding a healthy pasta sauce, fewer ingredients is usually better.
Are jar sauces healthy? ›
If you love food that's full of flavour, you may find yourself adding condiments or sauces to give meals an extra kick. But ready-made sauces can contain a surprising amount of fat, sugar and salt. Over time, consuming too much of these can damage your health.
