Why You’ll Love This Recipe

This Cauliflower Alfredo Sauce is a nutritious and delicious way to enjoy the creamy, velvety goodness of Alfredo sauce without the guilt. Made with cauliflower, garlic, and vegetable broth, it’s both light and full of flavor. Nutritional yeast (or Parmesan if you prefer) adds a cheesy flavor, making it the perfect sauce for pasta or any dish that calls for a creamy topping. The best part is that it’s made entirely in the blender, making it quick and easy to prepare.

Ingredients

For the Sauce:

2 tablespoons coconut oil (or butter or vegan butter)
4 cups cauliflower florets
2 teaspoons garlic cloves, minced (about 8 cloves)
1 cup vegetable stock
1/2 teaspoon Italian seasoning
1/2 teaspoon salt
1/2 teaspoon pepper

Optional:

3 tablespoons nutritional yeast (or grated Parmesan if not dairy-free)
1/4 to 1/2 cup unsweetened almond milk (or any plant-based milk)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the Cauliflower:

Trim the cauliflower head, removing the green parts. Chop the florets into small pieces, measuring about 4 cups of cauliflower.

Make the Sauce:

In a large, non-stick pot or skillet over medium heat, melt the coconut oil.
Add the minced garlic and sauté for about 1 minute until fragrant.
Add the cauliflower florets and cook for an additional 2-3 minutes, stirring occasionally.
Pour in the vegetable stock, Italian seasoning, salt, and pepper. Cover the pot, bring the mixture to a boil, and then reduce to a simmer. Cook until the cauliflower is fork-tender, about 6-7 minutes.

Blend the Sauce:

Remove the pot from heat and let it cool for about 10 minutes.
Transfer the cauliflower, garlic, and vegetable broth to a heat-safe blender jug (such as Vitamix).
Add the optional nutritional yeast (or Parmesan) and blend on high speed until the mixture forms a creamy, smooth sauce.
If the sauce is too thick, gradually add almond milk, 1/4 cup at a time, until it reaches your desired texture.

Serve:

Use the sauce immediately over pasta, steamed vegetables, or as a topping for your favorite dish.

Servings and Timing

Servings: 4 servings
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

Variations

Vegan Version: For a completely vegan sauce, stick with coconut oil and nutritional yeast.
Creamier Texture: For an even creamier texture, you can add a small amount of cashews or blended tofu along with the cauliflower.
Flavor Add-ins: You can customize the flavor by adding sautéed onions, fresh herbs like basil or thyme, or even a squeeze of lemon juice for brightness.

Storage/Reheating

Store any leftover cauliflower Alfredo sauce in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stove over low heat, adding a splash of vegetable stock or almond milk to bring it back to a smooth consistency.

Nutrition (Per Serving)

Calories: 106.5 kcal
Carbohydrates: 8.8g
Net Carbs: 5.2g
Fiber: 3.6g
Protein: 5.1g
Fat: 6.6g
Saturated Fat: 3.7g
Sodium: 641.6mg
Potassium: 422.6mg
Sugar: 2.5g
Vitamin A: 301.6 IU
Vitamin C: 48.7mg
Calcium: 65.2mg
Iron: 0.8mg
Magnesium: 16mg

FAQs

Can I use frozen cauliflower?

Yes, frozen cauliflower works perfectly fine for this recipe. Just thaw and drain any excess moisture before cooking.

Can I use a different oil instead of coconut oil?

Yes, you can use olive oil, butter, or vegan butter as a substitute for coconut oil. Coconut oil does add a unique flavor, but any oil or fat will work.

How can I make this sauce thicker?

If the sauce is too thin, you can add a little more cauliflower when blending, or continue to cook it on the stove to reduce and thicken the sauce.

Can I use this sauce with pasta?

Absolutely! This cauliflower Alfredo sauce is the perfect substitute for traditional Alfredo sauce, and it works wonderfully with pasta, zucchini noodles, or even as a drizzle over roasted vegetables.

How can I make this recipe creamy without dairy?

The combination of cauliflower, vegetable stock, and almond milk creates a creamy base for this dairy-free Alfredo sauce. Nutritional yeast or vegan Parmesan cheese adds a cheesy flavor without the dairy.

Conclusion

This Cauliflower Alfredo Sauce is a creamy, healthy alternative to the classic Alfredo sauce, offering all the richness and flavor without the heavy cream or dairy. With just a few simple ingredients and a quick preparation process, this sauce is not only easy to make but also perfect for anyone following a low-carb or plant-based diet. Whether served over pasta, vegetables, or roasted dishes, this velvety sauce is sure to become a staple in your kitchen! Enjoy the guilt-free indulgence with every bite!

Cauliflower Alfredo Sauce: A Healthy, Dairy-Free Twist on a Classic

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This Cauliflower Alfredo Sauce is a creamy, dairy-free alternative to traditional Alfredo sauce made with cauliflower florets. It’s a low-carb, vegan-friendly option that’s perfect for pasta, vegetables, or as a topping for roasted dishes.

Author: Amy
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Yield: 4 servings
Category: Sauce
Method: Stovetop
Cuisine: Italian
Diet: Vegan

Instructions

Prepare the Cauliflower:
- Trim the cauliflower and chop the florets into small pieces.
Make the Sauce:
- In a large, non-stick pot, melt the coconut oil over medium heat.
- Add minced garlic and sauté for 1 minute until fragrant.
- Stir in cauliflower florets and cook for 2-3 minutes.
- Pour in vegetable stock, Italian seasoning, salt, and pepper. Cover, bring to a boil, then simmer for 6-7 minutes, until cauliflower is fork-tender.
Blend the Sauce:
- Remove from heat and cool for 10 minutes.
- Transfer to a blender and add nutritional yeast (or Parmesan). Blend until smooth.
- If too thick, add almond milk, 1/4 cup at a time, blending until desired consistency.
Serve:
- Serve the sauce immediately over pasta, vegetables, or as a topping for roasted dishes.