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Creamy Cauliflower Alfredo Sauce

This Creamy Cauliflower Alfredo Sauce is a healthy, low-calorie alternative to the famous Italian alfredo sauce. This easy homemade pasta sauce is a great way to sneak in some veggies!

Creamy Cauliflower Alfredo Sauce

Happy Monday ya’ll. I hope everyone had a wonderful weekend with the ones you love!

Mike and I started the day with homemade pink heart pancakes made by little man himself (so of course red sprinkles were part of the pancake “package”). We headed over to grandma and grandpas house afterwards for a little play time action and to tell them we loved them! Next up was some driving range fun. Mike had some target practice in to prepare for an upcoming golf tournament, little man was setting up the tees for daddy and then learning how to swing properly, while I was photographing the whole thing and taking a few swings here and there! 🙂 After our driving range fun we headed to the grocery store to pick up a big hunk of Ribeye (and when I say hunk I mean it, this baby was 2″ thick and the most beautiful steak you’ve ever seen) and a bottle of wine for later that night. The rest of the afternoon we spent the day outside playing and enjoying the 80 degree weather complete with no clouds and sunshine. Have I told you how much I love living down south! 🙂

Cauliflower Florets and Cream Cheese Mixture for Alfredo Sauce

To finish off a great day, after little man went to sleep, Mike and I poured ourselves a glass of wine from a bottle that we had purchased in Napa Valley last March and started cooking.

What was on the menu?

We made Creamy Leek Risotto with Crispy Pancetta, Pan Seared Ribeye with a homemade Garlic Herb Compound Butter, and Honey Soy Roasted Brussels Sprouts. We were planning on making the Nutella Chocolate Lava Cake that night as well but by the time we finished eating dinner it was almost 9pm so we decided to save the lava cake for another night. All in all it was a great family day finished up by a romantic evening, absolute perfection! 🙂

A Close-up View of Cauliflower Alfredo Sauce in a Small Black Skillet

Why I Love This Alfredo Sauce

Something else that is absolute perfection is this Creamy Cauliflower Alfredo Sauce. Yup, cauliflower as the base for a creamy Alfredo sauce. I thought it was weird too, and wasn’t sure how it was gonna to turn out but it literally tastes just like Alfredo sauce. Like for realz, it’s crazy. My eyes lite up after I tried it for the first time. I felt like a sneaky genius serving this to little man because he had no idea it was loaded of vegetables. (I actually made it with Spinach Pasta, Chicken, and Broccoli … that recipe is coming soon!)

Cauliflower Alfredo Sauce Being Scooped Out of the Skillet with a Spoon

I loved it so much that I thought I would share this staple sauce recipe with you. It is really easy to make and once the cauliflower is soft from steaming it you literally just put everything in a blender and puree the crap out of it, which in turn gives you this smooth Creamy Cauliflower Alfredo Sauce! You and your family with love it!

I hope you guys give it a try so it can rock your world as much as it rocked mine!

Cauliflower Alfredo Sauce Garnished with Finely Chopped Parsley

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Cauliflower Alfredo Sauce Garnished with Finely Chopped Parsley

Creamy Cauliflower Alfredo Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: Krista
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 8 1x
  • Category: Condiment
  • Method: Stove
  • Cuisine: Italian


This Creamy Cauliflower Alfredo Sauce is a healthy, low-calorie alternative to the famous Italian alfredo sauce. This easy homemade pasta sauce is a great way to sneak in some veggies!


  • 1 medium head of cauliflower, cut into florets
  • 1/2 cup of water
  • 1 cup of 2% milk
  • 1/2 cup of grated parmesan cheese
  • 1 teaspoon of dried parsley
  • pinch of nutmeg
  • 1/4 teaspoon of black pepper
  • 3 oz. of cream cheese


  1. Bring a medium sauce pan to medium high heat, add cauliflower florets and water. Cover.
  2. Steam cauliflower until tender, about 7-10 minutes.
  3. Remove cauliflower from pan, place into a blender.
  4. In blender add, along with the cauliflower add, milk, parmesan, parsley, nutmeg, black pepper, and cream cheese. Blend until smooth, should be like a puree (consistency of real Alfredo sauce)
  5. Serve over a bed of noodles.
  6. Store in airtight container for up to 3 days.


Makes 3-4 cups of sauce.

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