Cauliflower Alfredo Sauce

This website may contain affiliate links and advertising so that we can provide recipes to you. Read my privacy policy.

This cauliflower alfredo sauce is rich, creamy, and healthy! With this sauce, you get all of that insanely delicious flavor without the heavy cream. It’s so good that you will want to put it on everything!

If you love cauliflower then you need to check out this cauliflower mac and cheese, this soup, and this amazing salad. They are all super delicious and will satisfy any cauliflower craving.

Bowls of cauliflower sauce on fettuccine.

Creamy and Delicious Cauliflower Alfredo Sauce

If you love alfredo sauce then you are going to go crazy over this one. I know, I know. You are thinking that if I am cooking with something healthy then I must be sacrificing something like taste or texture. But with this recipe, you aren’t! In fact, once you make this version of alfredo sauce, you may never go back to any other one again! Trust me… It’s that good!

Cooked and thickened with cauliflower, this sauce really does end up rich and creamy. Just like the ones that use heavy cream except this one is healthy! Cauliflower is becoming more and more popular to cook with because people have discovered what a great substitute it is. Instead of using carbs and starchy potatoes, you can make cauliflower fried rice and mashed cauliflower. Cook it over some homemade pasta and your family will go crazy over this!

Ingredients to Make Cauliflower Alfredo Sauce

This recipe is simple and easy to make. Once you have some cauliflower on hand then the other ingredients are easy and probably already in your kitchen! See the recipe card at the bottom of the post for exact measurements.

  • Cauliflower: Chop this up into small, even pieces so that it cooks evenly. 
  • Butter: I used unsalted butter in this recipe
  • Garlic cloves: If you don’t have fresh garlic cloves on hand then you can use minced garlic. ½ tsp equals about 1 clove.
  • Onion: This adds so much flavor into the sauce.
  • Chicken broth: This will be the base of the sauce and adds flavor.
  • Milk: I would stick to using 1% or 2% milk in this recipe.
  • Parmesan cheese: Freshly grated parmesan cheese will melt into the sauce better. When you use cheese that is pre-shredded in a bag, it has a coating on it to make sure that the cheese doesn’t stick. This coating makes it harder to melt into sauce.
  • Salt and pepper: These are seasonings to make your alfredo sauce turn out perfectly.
  • Fettuccini: If you don’t have fettucine on hand, I have also used angel hair pasta! Use whatever pasta that you love, any kind will work.

Let’s Cook Some Sauce!

This cauliflower alfredo sauce is to die for! It takes less than 15 minutes to put together so you should definitely try making it for your next meal!

  1. Boil cauliflower: Bring a large pot of water to a boil. Cut the cauliflower into florets. Add the cauliflower to the boiling water and cook 8-10 minutes or until fork tender.
  2. Cook onions and garlic in butter: In a medium sized skillet add the butter over medium high heat. Add the onion and garlic and cook until tender.
  3. Blend: Remove the cauliflower with a slotted spoon and put into a blender or food processor. Add in the garlic and onion, chicken broth, milk, parmesan cheese and salt and pepper. Blend until smooth and no lumps are found.
  4. Add noodles: Toss with fettuccini noodles and serve.
6 pictures showing how to make cauliflower alfredo sauce.


I have a few ideas for you for this cauliflower alfredo sauce and how to switch it up. You will want a lot of ideas because this sauce is so good that you will be cooking it again and again!

  • Add protein: Add in some cooked chicken to this sauce and you can make it even healthier and heartier. It’s a great way to add in some protein to your meal without having to cook an entire other entree.
  • Add vegetables: There isn’t a much better pair than broccoli and alfredo. So cook up some broccoli and toss it in with your noodles and sauce. It’s a simple and easy way to get your vegetbales added into the meal!
  • Use it as a dip: I looooove a good alfredo dip with a baguette or crostini. This sauce can also be used as a dip for an appetizer! It is fantastic because it’s healthier. Dip it with these delicious breadsticks and you will love it!
  • Make your own pasta: I love homemade pasta. It’s simple to make and I have provided all of the steps for you. Then you can have pasta for this sauce whenever you want!

Cauliflower alfredo sauce in a saucepan with a wooden spoon.

How to Store Leftovers

This cauliflower alfredo sauce tastes so good (if not better!) the next day. Here is how you can store it and reheat it for later.

  • Refrigerator: Once your sauce has cooled then place it in an airtight container. You can store it in the fridge for 3-4 days.
  • Freezer: You can freeze this sauce! Place the cooled sauce in a ziplock bag and label it with the date. You can freeze it for up to 6 months.
  • Reheat: When you are ready to reheat your sacue then just pour it into a saucepan and cook it on medium-low heat until it is heated through. Add it to some pasta and you will be all set!

A saucepan of fettucine alfredo.

Serves: 4

Calories575kcal (29%)Carbohydrates94g (31%)Protein24g (48%)Fat12g (18%)Saturated Fat5g (25%)Polyunsaturated Fat2gMonounsaturated Fat3gTrans Fat1gCholesterol114mg (38%)Sodium430mg (18%)Potassium880mg (25%)Fiber7g (28%)Sugar9g (10%)Vitamin A312IU (6%)Vitamin C76mg (92%)Calcium223mg (22%)Iron3mg (17%)

All nutritional information is based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes per household.

Course Dinner, Sauce

Cuisine American

Keyword alfredo sauce, cauliflower alfredo sauce