Cauliflower Alfredo

Cauliflower Alfredo Beautiful Cauliflower Alfredo

Cauliflower Alfredo- If you’re looking for a vegan replacement creamy Alfredo sauce, you will cherish this Cauliflower Alfredo sauce! It is available in at only 70 calories an offering and 5 grams of fat. Everything you serve it with, on one other hand is all up to you!

What is cauliflower Alfredo?

Here’s the gist of the recipe, instead of butter, cream and flour, we’re basically blending cauliflower in a blender to create a creamy puree that truly resembles Alfredo sauce! You’ll still use some of the good stuff in there like garlic, olive oil and even some non-dairy milk if you’d like. But the end result is a naturally gluten-free and vegan Alfredo sauce that you can use in a wide variety of dishes!

Health benefits of cauliflower

By now, you understand that cauliflower is truly one magic vegetable than can be substituted in so many creative ways to lessen carbs, whether it’s Cauliflower Rice, Cauliflower Crust Pizza, Cauliflower Mashed Potatoes or even Cauliflower Mac and Cheese!

It’s a great swap if you’re looking for more fibrous foods with low calories. In fact, it only has 25 calories per cup, but 3 grams of fiber and with all sorts of nutrients and vitamins! Add to that the truth that cauliflower is much like 90% water, and you can see why it may actually help with weight loss.

Dreamy Vegan Cauliflower Alfredo 680

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How to make cauliflower Alfredo sauce

To begin, steam about 1 medium head of cauliflower cut into florets. You can use fresh or frozen. You intend to cook it before cauliflower is quite tender, at least 8-10 minutes. But don’t bother about over-cooking it, because that will just make for a better sauce. Set the cauliflower in a blender and pour 1 cup of the cooking water into the blender too.

Next you’ll lightly sauté minced garlic and add that to the blender. Finally, you could add some dairy-free milk, some olive oil or simply more liquid to have the cauliflower Alfredo to your desired consistency.

The key to the creamy velvety sauce is having a solid and efficient blender that does most of the work. It will take 30-60 seconds to acquire a smooth and creamy sauce. Be patient though if your blender needs more time. Make sure there are no chunks of cauliflower remaining and that the sauce is homogenous.

And what you’ll receive is a naturally gluten-free, paleo-friendly vegan Alfredo sauce. Now, I enjoy mixing mine with fettuccine to make a healthy fettuccine Alfredo. Straight from the blender to a huge pan of pasta – family style!

But you can use the sauce in several alternative methods that don’t involve pasta at all! It’s rich, creamy, garlicky and is a real great stand-in for the initial Alfredo sauce!

Tips for making Cauliflower Alfredo

  • Use frozen cauliflower in the event that you prefer. This recipe works likewise with frozen cauliflower because it does with fresh cauliflower. And that even cuts the prep time.
  • Don’t over-cook the garlic. You intend to cook the garlic on medium heat only for a few minutes until it softens and becomes fragrant. It can be lightly brown in color, but don’t let the color deepen a lot of since burnt garlic will lend a bitter taste to the cauliflower Alfredo.
  • Replace the non-dairy milk with vegetable broth, olive oil or maybe more cooking water. The 5-6 cups of cauliflower florets will be needing about 1 and half cups of liquid. Feel free to include more based in your preference.
  • Add nutritional yeast for a cheesy flavor. Just place it in the blender with one other ingredients and it gives it a cheesy flavor while still keeping the recipe vegan. You can also use any normal cheese you’d like. I recommend about 1/4 cup.

Cauliflower Alfredo

Cauliflower Alfredo Beautiful Cauliflower Alfredo

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Cauliflower Alfredo If you’re looking for a vegan replacement creamy Alfredo sauce, you will cherish this Cauliflower Alfredo sauce! It is available in at only 70 calories an offering and 5 grams of fat. Everything you serve it with, on one other hand is all up to you!

  • Author: Keith Banks
  • Prep Time: 5 minutes
  • Cook Time: 13 Minutes
  • Total Time: 18 Minutes
  • Yield: 6 1x
  • Category: Entree
  • Cuisine: American


  • 56 cups cauliflower florets
  • 6 large cloves garlic minced
  • 2 tablespoons olive oil
  • ½ cup plant-based milk or vegetable broth
  • 1 ¼ teaspoon salt
  • ½ teaspoon white pepper or black pepper
  • 1 pound fettuccine or other pasta of choice


  1. Bring a large pot of boiling water to a boil. Add the cauliflower and cook, covered, for 8-10 minutes or until cauliflower is fork tender. Reserve 1 cup of the boiling water.
  2. Heat the olive oil a large skillet over medium heat, sauté the minced garlic until soft and fragrant, but not browned, about 1-2 minutes.
  3. Use a slotted spoon to transfer the cooked cauliflower to a blender. Add the sautéed garlic, reserved 1 cup cooking liquid, milk, salt and pepper. Cover the vent in your blender lid with a thin kitchen towel to allow venting and puree until the sauce is smooth and creamy, about 1 minute. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
  4. Serve with cooked fettuccine


Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

  • To make it gluten-free, you can use any gluten-free pasta of your choice.
  • To make the sauce more creamy, you can use more milk and olive oil instead of the cauliflower cooking water.
  • Feel free to substitute the fresh garlic for garlic powder, although I definitely prefer the slightly sautéed garlic in here.

Nutritional Data: The information below is an automated estimate for the sauce and 1 pound of fettuccine. It could vary based on cooking methods and ingredients used.

Keywords: Cauliflower Alfredo