Cauliflower Alfredo Sauce
Posted: 03/04/2015
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Trade out your beloved calorie-laden Alfredo sauce for this cauliflower Alfredo sauce. You’ll barely be able to tell the difference!
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.
More Heathy Pasta Sauce
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
+ cups
Trade out your beloved calorie-laden Alfredo sauce for this cauliflower Alfredo sauce. You'll barely be able to tell the difference!
Ingredients
- 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
Instructions
- 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.
Notes
- Serving size: 1/2 cup.
Nutrition Information
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
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
Kelly - Life Made Sweeter says
My husband’s favorite is pasta with Alfredo sauce and I love that you made a healthier version with cauliflower! It looks so creamy and delicious!
Denise says
sounds amazing
Nibbles By Nic says
You are so talented Rachel!!! Love putting a healthy spin on some of my faves!!!! This Alfredo is genius and I have many plans for it installed :-)
Dana @ Foodie Goes Healthy says
Your description of you husband is hilarious– I’m laughing because he sounds exactly like mine. You have to keep your sense of humor about these things. I love Alfredo sauce too, and I’m excited to try this shinny version. Sounds divine!
Rachel Farnsworth says
I’ve seen this cauliflower alfredo around for a while now and have yet to try it. Perhaps it is because I can barely make a package of oreos last a day. Hmmm, maybe I NEED to try this after all! That way I can have a whole package of oreos for dessert and call it even.
Malinda @countrysidecravings says
This looks great!! Can’t wait to try it out and cut out some of the calorie laden foods I seem to cook to often during the winter. Hey a girls gotta survive :)
Kristina says
cauliflower Alfredo is MY FAVORITE. I do not make it often enough, really. I am still laughing at the 29,050,329,023 calories. so true. and my husband sounds the same way. he thinks my ranch addiction is cute. he can forgo that brownie (but I *am* wearing him down, he does like the brownie).
heather @french press says
alfredo is one of our favorites as well, but we NEVER make it – this healthier version is definitely going to have to be tried – plus I LOVE all things cauliflower
Barbara @ Spirited Cook says
I’ve got to try this. I have to stop eating things that have 92 million calories. And I hardly ever eat Alfredo sauce anymore! Changing that now!
Jocelyn @BruCrew Life says
Getting rid of the 90,956 million calories in alfredo is genius!!! This look so creamy and delicious! I can’t wait to try it!!!
Sheena @ Tea and Biscuits says
Sounds like a great alternative, cauliflower and cheese go so well together so I’m sure it tastes delicious too :)
Carrie says
Ooooo I am SO intrigued with this!
Sues says
What an awesome idea!! It looks so creamy and decadent and I LOVE all the garlic. Definitely adding this to my must-make list :)
Sharon @ What The Fork Food Blog says
I’ve been wanting to try cauliflower albedo sauce for a while – this looks so good!
Taylor @ Food Faith Fitness says
Cauliflower alfredo is basically my life. I keep a batch in the fridge at all times, because you can really put it on ALL THE THINGS! Plus, the not having 589238092 calories is a HYOOGE plus ;) Pinned!