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Cauliflower Alfredo Sauce

Easy Cauliflower Alfredo Sauce Recipe with fresh garlic and parmesan. A sauce so incredibly delicious you will want to lick it from the spoon! Try this veggie packed sauce for a healthier alternative to traditional alfredo sauce.

a wooden spoon coated in alfredo sauce

This 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.

Now that’s a winning combination in my book!

How to make cauliflower alfredo sauce

First, cut up your cauliflower into florets and steam with the whole garlic cloves until fork tender.

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

a bowl full of steamed cauliflower

Once the cauliflower is steamed, add milk, cauliflower, and garlic to a blender or food processor and blend until smooth.

I suggest using a high powered blender like a vitamix or blendtec for best results. This will result in velveety smooth texture with no lumps or gritty taste.

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

Heat sauce to medium high and cornstarch. 

Whisk until sauce thickened (around 5 minutes).

Stir in your freshly grated parmesan, salt, and pepper to taste.

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

Serve over pasta of choice!

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

a ladle pouring alfredo onto shells in a bowl

I do not lie to you when I say this is one of the most incredible things I have ever tasted.

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

It is so very insanely creamy and decadent.

shells mixed with cauliflower alfredo sauce

Every recipe that I share on my blog is one that I have personally tried, tested, and enjoyed.

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

healthy alfredo sauce in a skillet

The sauce is so insanely flavorful that I was licking the spoon…I lost count of how many times.

This recipe gave me another reason to love my blendtec.

It’s perfect for getting that perfectly smooth texture of the sauce.

You can use a food processor, but be warned that it might not be able to get the sauce perfectly smooth.

a spoon above a pan full of alfredo sauce

I have made it both ways and prefer the texture from using my blender.

There is no grit and no chunks, just super smooth and delicious cauliflower sauce!

shells mixed with cauliflower alfredo sauce

We served it over shell pasta. Any pasta you have on hand will work!

You can also serve it over fettuccine for easy fettuccine alfredo.

shells mixed with cauliflower alfredo sauce

I have always been a cauliflower lover, but this recipe turned me into addict status.

Between this recipe and my roasted cauliflower shells and cheese, I could eat it all week long!

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

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

a ladle pouring cauliflower alfredo sauce over shells in a bowl

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

I sound like a broken record here, but I just can’t get enough.

shells mixed with cauliflower alfredo sauce

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!

More delicious cauliflower recipes

Looking for more ways to enjoy cauliflower?

Are you making this recipe? I want to see! Don’t forget to tag me on instagram @buildyourbite and hashtag #buildyourbite with your recipe creations!

Be sure to pin this recipe for later and follow Build Your Bite on Pinterest for all the latest delicious recipes!

image with text "cauliflower alfredo sauce"

Did you make this recipe? Be sure to leave a star rating below!

Yield: 6 servings

Cauliflower Alfredo Sauce Recipe

Creamy cauliflower alfredo sauce recipe – literally this makes the best cheese sauce ever! You would never guess it has any veggies in it! #caulifloweralfredo #alfredosauce #healthyrecipe #dinner #dinnerrecipe #cauliflower #healthydinner

This Easy Cauliflower Alfredo Sauce Recipe is a healthier alternative to traditional alfredo sauce. So delicious you will want to lick it from the spoon!

Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes


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


  1. Steam cauliflower florets and whole garlic cloves together until fork tender. Read my post on How to Steam Cauliflower for how to steam cauliflower without a steamer. 
  2. Once soft, add cauliflower and garlic to a high speed blender 
  3. Add milk and puree until smooth
  4. Transfer cauliflower sauce to a large skillet or pot
  5. Heat to medium high and add cornstarch
  6. Whisk until thickened (5 ish minutes)
  7. Stir in parmesan, salt, and pepper
  8. Continue stirring until the alfredo sauce is nice and thick
  9. Serve over pasta of choice

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 214Total Fat: 10gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 31mgSodium: 1061mgCarbohydrates: 20gFiber: 3gSugar: 8gProtein: 13g

Did you make this recipe?

Be sure to tag me on instagram @buildyourbite and hashtag #buildyourbite with your recipe creations!

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Thursday 21st of January 2021

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.

Joy Shull

Monday 25th of January 2021

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


Saturday 12th of September 2020

Can we store this sauce? If yes, then for how long?

Joy Shull

Monday 14th of September 2020

You could store leftovers in the fridge, just use within 3 days I would think.


Saturday 27th of April 2019

Can I use cauliflower rice instead of a head of cauliglower

Joy Shull

Monday 29th of April 2019

You could, but unfortunately I do not know what quantity you would need.


Saturday 19th of January 2019

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!

Eve E Stern

Sunday 24th of May 2020

Ooh sounds good! Did you just use plain almond milk?

Joy Shull

Saturday 19th of January 2019

So glad you enjoyed the recipe!!


Sunday 6th of January 2019

This looks delicious! But I can't have liquid you think I could sub almond milk for the 2% milk?

Joy Shull

Tuesday 8th of January 2019

I am not sure if it would work or not! Perhaps someone here has tried it and can comment?

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