Cauliflower Alfredo Sauce Recipe

If you're looking for a healthier, low-calorie, low fat version of a regular alfredo sauce, this Cauliflower Alfredo Sauce is it!  It's delicious, creamy, very silky, and is made without using any cream!

When I was making this cauliflower sauce, my main objective was simplicity: I wanted to make the process as simple as I could.  In this recipe, all you will do is to combine cooked cauliflower, chicken bouillon cube (you can use organic version, too), Parmesan cheese, salt and pepper, and nutmeg (optional) in a food processor, and you're done!   I used cooking water to thin the sauce, which makes this cauliflower sauce completely cream-free!

How to make cauliflower alfredo sauce

Without further ado, here are step by step photos and instructions.  Clean the cauliflower head from green leaves and chop off any dark spots. Your cauliflower head should look nice and clean:

Chop it into reasonably large but manageable pieces. Place chopped cauliflower in the big sauce pan with water, bring to boil and boil for 30-40 minutes until cauliflower is really soft. Remove from heat and drain cauliflower from water. You should have about 3 and ½ cups of cooked and sliced cauliflower pieces. Do reserve some cooking water.

Dissolve ½ of a chicken bouillon cube in ½ cup of very hot reserved cooking water. In a food processor, combine drained cooked cauliflower and ½ cup of hot reserved cooking water you just made with ½ cup grated Parmesan cheese, and ¼ teaspoon of salt, and process really well, until a very creamy sauce forms:

Feel free to add more cooking water (using small amount at a time, such as ¼ measuring cup) to thin the sauce if it is too thick. This will make 2 and ¼ cups of cauliflower sauce.

Transfer sauce into a large sauce pan and keep it warm on the stove top.

Season with salt and pepper, and nutmeg (optional), to taste.

Finally, mix the cauliflower alfredo sauce with some cooked pasta:

Pasta recipes with cauliflower alfredo sauce

Chicken Pasta with Sun-Dried Tomatoes and Spinach in a Creamy Cauliflower Sauce

Healthy fettuccine alfredo with cauliflower sauce and peas

4.78 from 9 votes

Cauliflower Alfredo Sauce Recipe

This "alfredo" sauce is made with cauliflower and shredded Parmesan cheese, without any cream.  It's a healthier, low-calorie, low fat version of a regular alfredo sauce.  It's super creamy and silky. 

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Prep Time 30 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Main Course

Cuisine American

Servings 6 servings

Author: Julia

Ingredients

• 1 cauliflower head
• ½ cup hot cooking water
• ½ chicken bouillon cube
• ½ cup Parmesan cheese , shredded
• ¼ teaspoon salt
• salt and pepper to taste
• nutmeg to taste (optional)

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Instructions 

• Clean the cauliflower head from green leaves, and chop it into reasonably large but manageable pieces. Place it in the big sauce pan with water, bring to boil and boil for 30-40 minutes until cauliflower is really soft. Remove from heat and drain cauliflower from water. You should have about 3 and ½ cups of cooked and sliced cauliflower pieces. Do reserve some cooking water.
• Dissolve ½ of a chicken bullion cube in ½ cup of very hot reserved cooking water.
• In a food processor, combine drained cooked cauliflower (from step 1) and ½ cup of hot reserved cooking water you just made (from step 2) with ½ cup grated Parmesan cheese, and ¼ teaspoon of salt, and process really well, until a very creamy sauce forms:
• Transfer the cauliflower alfredo sauce into a large sauce pan and keep it warm on the stove top. Season with salt and pepper, and nutmeg (optional), to taste.

Nutrition Disclaimer:

The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

Keyword cauliflower alfredo, cauliflower sauce, healthy alfredo sauce, low fat alfredo sauce