Cauliflower Alfredo Sauce

4.48 from 46 votes

This easy cauliflower alfredo sauce recipe is so incredibly delicious you will want to lick it from the spoon! Try this veggie packed cauliflower sauce the next time you make pasta.

wooden spoon dipped in cauliflower alfredo sauce
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This ultra creamy cauliflower Alfredo sauce has fast become one of my favorite sauces to make.

It is velvety smooth, rich and cheesy, and secretly full of veggies. If you haven’t tried making cauliflower cream sauce, it is a must have!

Ingredients needed to make cauliflower sauce

  • 1 head of cauliflower
  • fresh garlic
  • milk
  • fresh grated parmesan cheese
  • salt and pepper
  • cornstarch
ingredients needed to make cauliflower Alfredo sauce

How to make cauliflower alfredo sauce

Step 1: cut up your cauliflower into florets and place in a strainer along with the whole garlic cloves.

cauliflower florets and garlic cloves in a strainer

Place the strainer over a pot with 2 inches of water and cover with a lid. Steam the florets until fork tender.

Read more on my post on How to Steam Cauliflower for this easy method that I use instead of an actual steamer.

steamed cauliflower and garlic in a strainer

Step 2: once the cauliflower and garlic are finished steaming, add the milk, cauliflower, and garlic to a blender or food processor.

steamed cauliflower and garlic in a food processor

Blend the mixture until smooth.

I suggest using a high powered blender like a vitamix or blendtec for best results. This will result in velvety smooth texture with no lumps or gritty taste. A strong food processor will work well too.

cauliflower mixed together with milk in a food processor

Step 3: Transfer the sauce from the blender to a large skillet or pot.

cauliflower sauce in a skillet

Step 4: Heat the cauliflower sauce to medium high and the cornstarch. This will thicken the sauce up.

cornstarch added to the cauliflower sauce

Step 5: Whisk the cornstarch into the cauliflower mixture until the sauce thickens (around 5 minutes).

cauliflower alfredo next to parmesan cheese, salt, and pepper

Step 6: Stir in your freshly grated parmesan cheese, then salt and pepper to taste.

adding the cheese, salt, and pepper to the alfredo sauce

Continue stirring until the cauliflower Alfredo sauce is thick and creamy.

cauliflower Alfredo sauce in a skillet

Serve over pasta of choice.

We love shells, fettuccini, or elbow noodles. Any pasta would work!

This sauce is incredible served over fettuccini with a side of fresh broccoli.

pouring cauliflower Alfredo sauce over a bowl of fettuccini noodles

This is one of the most incredible things I have ever tasted.

I want to just drink this cauliflower sauce from a bowl and just call it soup!

It is so very insanely creamy and decadent. Even my kids gobble it up!

This cauliflower Alfredo sauce is sure to be a hit with your family!

I made this cauliflower alfredo sauce to use as a base in my Cauliflower Alfredo Pasta Bake and it’s basically LIFE CHANGING.

up close creamy cauliflower white sauce

I could eat this sauce as a soup. By itself. Every single day.

Seriously such an easy to make sauce with tons of hidden veggies (try this one on your kids!)

I’m even thinking of putting it on pizza for the sauce!

This sauce is super thick and makes a large batch, so there is plenty to go around!

a fork taking a bite of fettuccini with Alfredo sauce
wooden spoon dipped in cauliflower alfredo sauce

More delicious cauliflower recipes

Looking for more ways to enjoy cauliflower?

wooden spoon dipped in cauliflower alfredo sauce
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wooden spoon dipped in cauliflower alfredo sauce
4.48 from 46 votes

Cauliflower Alfredo Sauce Recipe

By: Joy Shull
This Easy Cauliflower Alfredo Sauce Recipe is a healthier alternative to traditional Alfredo but equally as tasty!
Prep: 5 minutes
Cook: 45 minutes
Total: 50 minutes
Servings: 6 servings


  • 1 head of cauliflower, cut into florets
  • 10 cloves of garlic, left whole
  • 3 cups 2% milk
  • 1 ½ teaspoons salt
  • 1 teaspoon pepper
  • 3 tablespoons cornstarch
  • 1 ½ cups parmesan cheese, freshly grated


  • Steam the cauliflower florets and whole garlic cloves together until fork tender
  • Once steamed, add the cauliflower and garlic to a high speed blender or food processor
  • Add the milk and puree until smooth
  • Transfer the cauliflower sauce to a large skillet or pot
  • Heat the sauce to medium high heat and add the cornstarch
  • Whisk until thickened (around 5 minutes)
  • Stir in the fresh grated parmesan cheese, then salt and pepper to taste
  • Continue stirring until the Alfredo sauce is creamy and thick
  • Serve over pasta of choice


Serving: 1serving, Calories: 204kcal, Carbohydrates: 17g, Protein: 15g, Fat: 9g, Saturated Fat: 6g, Polyunsaturated Fat: 0.3g, Monounsaturated Fat: 3g, Trans Fat: 0.1g, Cholesterol: 26mg, Sodium: 1067mg, Potassium: 499mg, Fiber: 2g, Sugar: 8g, Vitamin A: 318IU, Vitamin C: 48mg, Calcium: 470mg, Iron: 1mg
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Recipe Rating


  1. I roasted my cauliflower and garlic with a drizzle of olive oil wrapped in aluminum foil instead of steaming, and the resulting sauce is amazing! Will definitely use this often!

  2. This sounds delicious-I can’t wait to try it! Do you think frozen cauliflower would work as well?

    1. I would not recommend frozen cauliflower for this recipe as it would have more water content.

  3. I use this recipe all kinds of ways. Like to use l/2&l/2 instead of 2% milk and add half a packet of dry ranch dressing mix

  4. What’s the serving size?? 1 cup? 1/2 cup?? Counting macros so it would be helpful to know. I usually just cook for myself.

    1. You can see how many servings at the top of the nutritional information. So the information is for 1/6th of the recipe.

  5. 5 stars
    I know I’m late to this party, but this recipe was amazing! Used almond milk and a little avocado butter and it was delicious!

  6. This looks delicious! But I can’t have liquid dairy…do you think I could sub almond milk for the 2% milk?