Trade out your beloved calorie-laden Alfredo sauce for this cauliflower Alfredo sauce. You’ll barely be able to tell the difference! 

Cauliflower alfredo sauce in a metal pan.
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About this Cauliflower Alfredo

  • Alfredo – the queen of pasta sauces! Alfredo. Along with anything marsala, Alfredo is one of everyone’s favorite pasta sauces. Fettuccine, chicken, shrimp, all perfect with alfredo. This sauce looks, smells, and tastes like Alfredo sauce. Except without the 248,395,289,253 calories.
  • Healthy: Typically alfredo is all about the CREAM, BUTTER AND PARMESAN. This alfredo sauce is made with cauliflower and blended until it is super smooth (that’s an important step!). It’s almost a perfect mimic of the Alfredo we all know and love.
  • Tons of flavor: Of course, this sauce still has some goodies in it — starting with the garlic sautéed in butter and olive oil (gotta have a little of the good stuff here!). The pureed cauliflower is blended together with milk, Parmesan cheese, pepper, and a dash of nutmeg to compliment all that creamy goodness.
Cauliflower alfred sauce topped with parsley/

More Heathy Pasta Sauce


Cauliflower Alfredo Sauce

4.17 from 24 votes
Prep: 10 minutes
Cook: 10 minutes
Total: 20 minutes
Servings: 3 + cups
Trade out your beloved calorie-laden Alfredo sauce for this cauliflower Alfredo sauce. You'll barely be able to tell the difference! 
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  • 4 cloves garlic, minced
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 2 small heads of cauliflower (about 8 cups cauliflower florets)
  • 1/2 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • 1 ½ cups skim milk (more to achieve desired consistency)
  • pinch of freshly grated nutmeg
  • 3/4 cup grated Parmesan cheese
  • fresh parsley for serving
  • cooked pasta for serving


  • Sauté the minced garlic with the butter and olive oil in a large skillet over medium-low heat. Cook for several minutes or until the garlic is soft and fragrant. Be careful not to brown the garlic. Remove from heat and set aside.
  • Meanwhile, bring a large pot of water to a boil over high heat. Add the cauliflower, cover, and cook until cauliflower is tender when you stick a fork in it (about 8-10 minutes). Drain.
  • Transfer the cauliflower to the blender. Add milk, sautéed garlic/butter, salt, pepper, nutmeg, and milk. Blend or puree for 2-3 minutes until the sauce is silky and smooth. Stir in Parmesan cheese. You can add more milk if it seems too thick. Toss with your favorite cooked pasta and serve immediately topped with fresh parsley if desired.


  • Serving size: 1/2 cup.


Serving: 0.5cup, Calories: 184kcal, Carbohydrates: 16g, Protein: 9g, Fat: 10g, Saturated Fat: 5g, Polyunsaturated Fat: 5g, Cholesterol: 22mg, Sodium: 442mg, Fiber: 3g, Sugar: 5g

Nutrition information is automatically calculated, so should only be used as an approximation.

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4.17 from 24 votes (24 ratings without comment)

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  1. Evan says:

    Sounds like you added Cauliflower to simple Alfredo Sauce….. Is the skinny part just using Skim Milk instead of cream? I am not knocking it, it sounds delicious!

    1. Rachel Gurk says:

      Yes, it uses far less heavy cream thanks to the creaminess of the cauliflower, as well as the skim milk to thin it down. Plus you get the added bonus of some hidden veggies. I hope you like it. :)

  2. Tally Wegiel says:

    Tastes nothing like alfredo sauce not to say that it was bad. It just wasnt great. Almost overflowed my blender. Maybe would have been a better idea to make it in a food processor. I also used almond milk and earth ballance dairy free butter. Had to add a little more milk and butter.

    1. Rachel Gurk says:

      Thanks for the feedback! Your adaptations probably altered the taste as well, since alfredo sauce is made with real dairy products. Did you put the cheese in?

  3. pat says:

    I had around 1 cup of cauliflower cut up from a recipe a few days ago. So i steamed it (if i’m not going to use it for soup stock soon, i’ll drink the little water that’s left after steaming). While that steamed, i sauteed a small clove of garlic in a little olive oil with some raw cashew pieces and a little salt. And cut up some snow peas. Dumped the steamed cauliflower with the garlic and cashew pieces, a smallish pour of soy milk and pinch of nutmeg into my blender. While that “blended” i boiled up some edamane and mung bean fettuccine (“Explore Cuisine” – tastes better than it sounds and it packs 24 grams protein in a serving and only 20 g of carbs!) while steaming the snow peas in the pan i steamed the cauliflower. In minutes it was all done so i mixed the peapods with the sauce and plopped it onto servings of pasta. Delicious! I didn’t miss the cheese. So it was also vegan and nutritious!

    Thank you Rachel!

    1. Rachel Gurk says:

      I’m so glad you liked it! Thank you for taking the time to come back and leave a comment! My kids have nut allergies so cashews aren’t an option for my family, but I bet that was so creamy and delicious!

  4. katie says:

    Im planning on making this this week but it seems that this recipe yields way more than needed. Any idea on how long this stays good in the fridge? Or can it be easily frozen and defrosted without losing any qualities? Thanks in advance!

    1. Rachel Gurk says:

      I haven’t tried freezing it, but I think that would probably work great! There is a possibility that it might separate slightly when it thaws. I’m sure you could also halve the recipe. And it should keep for at least a few days in the fridge. Hope that helps!

  5. Terri Simonds says:

    What is a serving size? I want to try this and counting calories.

    1. Rachel Gurk says:

      Serving size is 1/2 cup.

  6. Elizabeth Priddle says:

    Just made this for dinner.  Absolutely delicious.  Tastes just like regular Alfredo sauce, very rich and creamy.  Delicious!  Everyone in the family loved it.

    1. Rachel Gurk says:

      Hi Elizabeth! I’m so glad you all liked this recipe! Thank you so much for taking the time to come back and leave a comment!