Cauliflower Alfredo Sauce

It’s been so long since I wrote! I was in San Francisco for a week with my new job, and then the night that I returned, one of my good college friends came in for the weekend! Boy was that fun! It was great to see the different crews from University of Arizona that live in Chicago, but this week I finally am getting back on my schedule and making dinner and trying to do make healthier adjustments.

So after a while of being apart, and now that my fun filled weekend with my guest was over, it was back to cleaning the apartment, working from home, walking the dog, and of course cooking. I had some cauliflower in the fridge that needed to be used, and since there are so many different ways to incorporate cauliflower into meals. I was almost about to make some cauliflower pizza crust, when I came across Cauliflower Alfredo. MMM…that is more up my alley! Really simple to make, easy to whip up a healthier version of a pasta sauce that I love so much.

Cauliflower Alfredo


  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)


  1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

ADJUSTMENTS that I made: I added a dash of nutmeg, because that adds a real Alfredo taste, and I also ended up adding a little bit of cream cheese because I wanted it a little thicker. I also made mine a chicken fettuccine Alfredo, and put some chicken in the oven while I made the pasta & sauce. I would recommend splitting it in half (I wish that I had because it was a LOT of yummy Alfredo), I read on the recipe that it holds great in the freezer for future Alfredo dishes.

Image Cauliflower-Sauce-51


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