Creamy Cauliflower Alfredo Sauce

Creamy cauliflower Alfredo sauce is everything! Creamy. Cheesy. Garlic-y. Oh and there’s some vegetables in there. So basically. its healthy. Haha. Just kidding but it is a bit more healthy then your traditional Alfredo sauce.

Cauliflower is one of my favorite vegetables-if not my favorite. It’s just so dang versatile. You can eat it in its original form and it’s so yummy. Orrrrr you can manipulate it to create so many other amazing dishes. Like mac n cheese. Or mashed cauliflower. But the best way to transform it is to make it into Alfredo Sauce. Say what?! Shocker, I know!


Yes, it’s good. And no it doesn’t taste like vegetables. Now that we have that out of the way lets talk about this deliscous sauce.


If I’m being super honest this cauliflower alfredo sauce was born out of necessity. My kids were going through this phase where they fought off vegetables like the plague. So, I had to get veggies into their mouths anyway possible. I say all of that to say, this sauce is not about NOT having all the fatty stuff in it. I created it to hide the cauliflower. It’s definitely a lot healthier then your normal alfredo sauce but it still has some heavy cream and cheese in it. Moderation, right? Haha!


Healthy or not, it’s such a yummy take on traditional Alfredo Sauce. It’s creamy, garlicky, and cheesy. And then there’s the cauliflower. It gives the sauce a hint of sweetness but doesn’t overpower the taste of the dish. Honestly, it’s perfection! Throw it on some noodles for your traditional Alfredo. Or, if you’re being super healthy put it on top of Zoodles!









Creamy Cauliflower Alfredo Sauce


  • 4 cups of chicken broth
  • 1 medium head of cauliflower
  • 2 tbsp of butter
  • 3 cloves of minced garlic
  • 3/4 cup of parmesan cheese
  • 1/4 cup heavy whipping cream
  • 2 tsp salt
  • 1/2 tsp pepper
  • chopper parsley


  • Clean and chop a head of cauliflower.
  • Bring to boil 4 cups of chicken broth.
  • Once broth begins to boil add chopped cauliflower and turn heat to medium.
  • Cook until cauliflower is tender to the fork (about 15-20 minutes).
  • Drain chicken broth from cauliflower but reserve 1 cup of the broth to use in the sauce. Set aside.
  • Add butter, minced garlic to pan and stir. When garlic becomes fragrant add cauliflower back in.
  • At this point you will 1/4 cup of the chicken broth, parmesan, and cream.
  • Use an emersion blender to blend everything together.
  • Add in another 1/4 cup of chicken broth if sauce seems too thick.
  • Continue adding 1/4 of the broth at a time until sauce is to desired thickness.
  • Finish by mixing in salt and pepper to taste.
  • Garnish with parsley.
  • **If you do not have an immersion blender you can sauté the garlic in the butter. Then add the garlic butter, cooked cauliflower, cheese, 1/4 cup of the chicken broth, cream, and salt/pepper to a food processor. (You'll then slowly add extra chicken broth just as mentioned above).


Be sure to let me know how it came out if you tried it!





1 Comment

  1. Terry says: Reply

    Sounds delicious!!

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