Are you bored of your regular cauliflower recipes? Have cauliflower most deliciously with our cauliflower Alfredo sauce recipe. The sauce is spicy with roasted garlic and velvety with freshly grated parmesan. Plus it’s gluten-free, nut-free, and can easily be made dairy-free by skipping the cheese.
Our creamy cauliflower sauce is healthy and cheaper than the store-bought. Make this in 15 minutes with just a few readily available ingredients. What a genius way to get in your veggies! Tag along to know this excellent wholesome weeknight meal recipe.
Healthy Alfredo Sauce Recipe Ingredients:
Trying to cut down on calories and also craving creamy Alfredo sauce? Eating healthy doesn’t always require sacrificing taste. The best example can be our low-calorie cauliflower Alfredo sauce. It’s smart and delicious!
This cauliflower alfredo recipe is so lusciously creamy and velvety, you will never get that it doesn’t include heavy cream. It’s so good that you will want to put it on everything! Have some cauliflower on hand? The other ingredients are probably already in your kitchen! Let’s know the ingredients in detail:
Cauliflower:
Cauliflower is a popular winter vegetable that we can use instead of carbs and starchy potatoes to make delicious dishes. It has a mild sweet and nutty flavor. We’ll need one medium-sized cauliflower ( 3 cups) in the blended cauliflower sauce recipe.
Garlic:
Garlic is the next magical ingredient in our recipe. The classic garlic flavor and aroma intensify when roasted. This provides depth of flavor in the creamy vegan sauce. Use 7 cloves of roasted garlic in the recipe.
Shallot:
Shallot has a milder flavor than onions. It adds so much flavor to the sauce. Use 1/4 cup diced shallot in the sauce.
Unsalted Butter:
Unsalted butter is used to roast garlic for the creamy cauliflower sauce. It also adds intense creaminess to the sauce. Use 2 tablespoons of unsalted butter in the sauce recipe.
Parmesan Cheese:
Parmesan cheese has a nice umami flavor that goes well with savory dishes. Freshly grated parmesan cheese melts into the sauce and boosts the flavor of the sauce. Add ½ cup grated parmesan cheese to the vegetable-based white sauce.
Milk:
Milk gives extra creaminess to the cauliflower Alfredo sauce. Add half a cup of milk of your choice. Almond milk, soy milk, or coconut milk can be used to make a dairy-free white sauce.
Red Pepper Flakes:
Red pepper flakes add spiciness and a dash of red to any dish. Add a pinch of crushed red pepper flakes to give the cauliflower sauce a little spiciness.
Black Pepper:
Black pepper intensifies the flavors and aroma of the vegan creamy sauce. ½ teaspoon freshly ground black pepper will be enough.
Salt:
A dash of salt balances all the flavors in the sauce.
Honey:
Use 1 teaspoon of honey to improve the taste of the sauce. Though it’s totally optional.
How to Make Cauliflower Alfredo Sauce From Scratch?
Why add unnecessary fat and calories to the sauces when you can have a healthier version instead? Turn cauliflower into creamy and cheesy Alfredo sauce with our Cauliflower Alfredo sauce recipe. In this sneaky way, moms can add veggies to their kid’s meals.
It takes only 15 minutes to put together so you definitely should try making it for your next meal!
Step 1:
Cut the cauliflower into florets. Place in a large pot and fill with water. Boil the cauliflower until fork tender.
Step 2:
Strain cauliflower from the water and place it on a baking sheet. Let it cool down. In a medium-sized saucepan, melt the butter over medium heat. Add the onion and garlic and roast until golden brown.
Step 3:
Place cauliflower, roasted garlic cloves, shallot, and half a cup of milk in a blender. Blend until smooth and no lumps are found. Add more liquid if your sauce is too thick.
Step 4:
Pour the cauliflower sauce into the same pan used to roast garlic. Add the grated parmesan cheese to the sauce and stir until melted and combined. Simmer for 5 minutes on low flame to adjust the consistency of the sauce. Taste the sauce and add salt and pepper to taste.
Serve the sauce hot with cooked noodles, pasta, spaghetti, rice, or roasted vegetables. Our cauliflower Alfredo sauce recipe makes about 3 cups.
Recipe Tips & Notes:
- Make sure to cook the cauliflower properly or your sauce won’t have the desired silky texture.
- Use roasted garlic for an authentic taste. Raw garlic or garlic salt will not give you the same flavors. If you don’t have fresh garlic available at home, use 5 teaspoons of jarred minced garlic.
- Alfredo sauce is always made with Parmesan but if you want to make a vegan creamy sauce, you can use nutritional yeast instead.
- Store the sauce in an airtight jar in the refrigerator for up to 3-5 days.
- Use vegan butter or olive oil, or omit fat completely for a fat-free version.
- Optionally you can add Dijon mustard, lemon juice, oregano, or rosemary for variation in flavor.
- You can boil the cauliflower in chicken broth to give the guilt-free Alfredo sauce more depth.
- Skip honey if you want your cauliflower Alfredo sauce sugar-free.
Nutritional Information:
| Nutrition Facts | |||
| Calories | Fat | Carbs | Protein |
| 150 calories | 7 g | 15 g | 9 g |
Cauliflower Alfredo Sauce
Ingredients
- 1 Medium Cauliflower Head With 4 Cups of Florets
- 7 Cloves Roasted Garlic
- ¼ Cup Diced Shallot
- ½ Cup Grated Parmesan Cheese
- Dash of Salt to Taste
- ½ Teaspoon Black pepper
- 2 Tbsp Butter
- Pinch of Crushed Red Pepper Flakes
- ½ Cup Milk
- 1 teaspoon Honey
Instructions
- Cut the cauliflower into florets. Place in a large pot and fill with water. Boil the cauliflower until fork tender
- In a medium-sized saucepan, melt the butter over medium heat. Add the onion and garlic and roast until golden brown
- Place cauliflower, roasted garlic cloves, shallot half of a cup of milk in a blender. Blend until smooth and no lumps are found
- Pour the cauliflower sauce into the same pan that was used to roast garlic. Add the grated parmesan cheese to the sauce and stir until melted and combined. Simmer for 5 minutes on low flame to adjust the consistency of the sauce. Taste the sauce and add salt and pepper to taste
Nutrition
Last Words:
Our cauliflower Alfredo sauce takes a little time to prepare and pairs very well with pasta, pizza, or anything else. Plus it’s super healthy and yummy. Try this once, you will never return to the high-fat Alfredo again.
Even your kids will happily gobble it up. And the cauliflower flavor is so mild that your guests will never be able to guess that the Alfredo sauce is made with cauliflower.
Frequently Asked Questions:
Making my all-time favorite delicious creamy cauliflower sauce? Here are some frequently asked questions that might help you.
1. What Are The Health Benefits Of Cauliflower Alfredo Sauce?
Cauliflower Alfredo sauce has numerous health benefits. It’s full of vitamins and minerals. Vitamin C, vitamin K, glucosinolates, antioxidants, and choline are some to mention.
intake of cauliflower boosts our immune system, lowers the risk of cancer, and fastens brain development. Also, cauliflower has a rich fiber and water content. The best part is you are having delectable Alfredo sauce without heavy cream.
2. Can You Freeze Cauliflower Alfredo Sauce?
Our cauliflower Alfredo sauce is freezer-friendly. Wanna know a handy way to freeze it? Transfer the sauce to an ice cube tray and freeze them. Then pop them all into a zip bag.
The sauce will remain usable for up to 3 months. Fully thaw and reheat before use. It remains smooth and appetizing as a fresh one.
3. How Does Cauliflower Alfredo Sauce Compare To Traditional Alfredo?
The basic difference between traditional Alfredo sauce and cauliflower Alfredo sauce is that the traditional one uses heavy cream as its base, while cauliflower Alfredo uses steamed cauliflower. That is why the cauliflower Alfredo sauce is lower in calories and tastes a little bit different than the heavy cream one. But both traditional and cauliflower Alfredo have the same creaminess and texture.
4. What Dishes Pair Well With Cauliflower Alfredo Sauce?
Use cauliflower Alfredo sauce to make easy and delicious meals for your family and guests. Serve this Alfredo sauce with noodles, pasta, or spaghetti squash. Pour it on roasted vegetables for a wholesome vegan meal. Add some chicken to make a balanced dinner with healthy fat and protein.
Also, it’s great as a dipping sauce for grilled chicken, baked potatoes, fries, and the list goes on and on. I can have it spoonful without any sides. What a convenient way to enjoy Alfredo without any guilt. Enjoy!
