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June 27, 2018 By Joy Shull 8 Comments

Cauliflower Alfredo Sauce

Easy Cauliflower Alfredo Sauce Recipe with fresh garlic and parmesan.

A sauce so insanely delicious you’ll want to lick it from the spoon!

Try this veggie packed sauce for a healthier alternative to traditional alfredo sauce.

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 cauliflower alfredo sauce has fast become one of my favorite sauces to make.

I can’t wait to share the recipe with you today!

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.

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 thick and creamy.

Serve over pasta of choice! We love shells, fettuccini, or elbow noodles. Any pasta would work!

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

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.

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

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

However, I am human and definitely play favorites.

This Easy Cauliflower Alfredo Sauce pretty much just shot straight up to my top 10 list.

If you make only one new recipe this week, please make this!

It is absolutely incredible and does not taste like it is packed full of veggies! My toddler happily ate this one too.

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

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

I am one of those people who needs their food to be the perfect temperature when I eat it (in this case hot), however I was totally licking the spoon of cold sauce while putting away leftovers (#noshame.)

This recipe gave me another reason to love my blendtec.

It’s perfect for helping get 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.

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

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!

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

We served it over shell pasta (Crosby’s favorite). Any pasta you have on hand will work!

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

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

I’ve 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.

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

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.

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

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

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

It easily makes enough for 1 pound of pasta, or more if you don’t use a ton of sauce (I’m all #teamextrasauce though)

Delicious ways to eat cauliflower

Looking for more ways to enjoy cauliflower? Here are the reader favorites recipes and tips!

  • Cauliflower Alfredo Pasta Bake
  • Roasted Cauliflower Shells and Cheese
  • Parmesan Roasted Cauliflower
  • Cauliflower Tofu Fried Rice
  • How to Steam Caulifower

Pin this Easy Cauliflower Fettuccine Alfredo:

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

Are you making this recipe? I want to see! Be sure to tag me on instagram @buildyourbite and hashtag #buildyourbite!

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

Cauliflower Alfredo Sauce Recipe:

Yield: 6 servings

Cauliflower Alfredo Sauce Recipe

Cauliflower Alfredo Sauce Recipe

Easy Cauliflower Alfredo Sauce Recipe with fresh garlic and parmesan. So insanely delicious you'll want to lick it from the spoon!

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

Ingredients

  • 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

Instructions

  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 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 nice and thick
  9. Serve over pasta of choice

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • T-fal Specialty Nonstick Dishwasher Safe Oven Safe Jumbo Cooker
    T-fal Specialty Nonstick Dishwasher Safe Oven Safe Jumbo Cooker
  • Blendtec Total Classic Original Blender with FourSide Jar
    Blendtec Total Classic Original Blender with FourSide Jar

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 214 Total Fat: 10g Saturated Fat: 6g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 31mg Sodium: 1061mg Carbohydrates: 20g Fiber: 3g Sugar: 8g Protein: 13g
© Joy Shull
Cuisine: American / Category: Dinner

Filed Under: Dinner, Pasta, Vegetarian Tagged With: cauliflower alfredo, dinner, fettuccine, vegetarian

Reader Interactions

Comments

  1. Kim says

    April 27, 2019 at 6:45 pm

    Can I use cauliflower rice instead of a head of cauliglower

    Reply
    • Joy Shull says

      April 29, 2019 at 3:23 pm

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

      Reply
  2. Kourtney says

    January 19, 2019 at 7:08 pm

    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!

    Reply
    • Joy Shull says

      January 19, 2019 at 7:49 pm

      So glad you enjoyed the recipe!!

      Reply
  3. Caitlin says

    January 6, 2019 at 1:01 pm

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

    Reply
    • Joy Shull says

      January 8, 2019 at 9:10 am

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

      Reply
  4. Sarah says

    January 22, 2018 at 1:03 pm

    This was excellent! I added a good amount more of salt and parmesan but overall still a great dish!

    Reply
    • Joy Shull says

      January 22, 2018 at 4:05 pm

      Glad you enjoyed the recipe!

      Reply

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