Creamy Cauliflower Alfredo Sauce

Blue circle with the letter VGrey circle with the letters GFA grey circle with KF
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins

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

Cauliflower Alfredo Sauce Garnished with Finely Chopped Parsley

Creamy Cauliflower Alfredo Sauce

  • Author: Krista
  • prep_time Prep Time: 5 minutes
  • cook_time Cook Time: 10 minutes
  • total_time Total Time: 15 minutes
  • yield Yield: 8 1x
  • category Category: Condiment
  • method Method: Stove
  • cuisine 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.

Keywords: alfredo sauce recipe, homemade alfredo sauce, how to make alfredo sauce, easy alfredo sauce, cauliflower alfredo sauce, cauliflower alfredo, homemade alfredo, homemade alfredo sauce recipe

 Want More Sauciness?

Homemade Basil Pesto

Basil Pesto in a Small White Dish Beside Half a Lemon


Raspberry Chipotle BBQ Sauce

Raspberry Chipotle BBQ Sauce in a Glass Jar Next to Five Raspberries


How to Make Balsamic Reduction

Balsamic Reduction in a White Container Beside a Wooden Cutting Board



Hey There

Related Posts

38 Responses
  1. Carrie Sichley

    Wow wow and…… WOW! I will not be making regular Alfredo sauce again. This was such a delicious and creamy sauce😘 Now I probably already know the answer. Can you freeze any leftover sauce? I had already halved the recipe but still have a little leftover. If not I’ll just make a white pizza with leftover sauce.

  2. CherieDe

    This was delicious – I don’t have any children at home, just my husband and I. I steamed the cauliflower and used a hand blender to “mash” the cauliflower, then added the remaining ingredients, used chicken stock instead of water and also added some Aleppo pepper – it turned out quite creamy. I made the sauce ahead of the meal I was planning (Skinny Chicken Alfredo – which I will also review). When it was time to make the meal, as the pasta was cooking, I added a small pat of butter to a sauce pan and sauteed about 2 crushed garlic cloves and then added the Cauliflower Alfredo. The sauce was the perfect consistency and I certainly did not miss the usual heavy cream from a traditional Alfedo sauce.

  3. Nicole @ Or Whatever You Do

    These are such beautiful photos. White foods are so hard to shoot for me. Mashed potatoes, alfredo, blah. I struggle! You made it look really amazing. Great post!

    1. Krista @ Joyful Healthy Eats

      haha.. I can totally relate girl. It was hard for this one AND it was cloudy out so it was getting dark! UGhh….

      Glad you liked the photo, means alot! 🙂

  4. Laura @PetiteAllergyTreats

    Sounds like you had a wonderful Valentine’s Day! I wish I could enjoy the sunny warm weather (just a bit jealous)

    1. Krista @ Joyful Healthy Eats

      Thanks Laura!

      Come down here. I’ve lived in wisconsin and in texas and I’m here to say that texas is way better weather wise! 🙂

  5. Crystal

    We had beautiful weather too this weekend!! This recipe is amazing! Alfredo Sauce loaded with veggies…amazing!! Thanks so much!!

    1. Krista @ Joyful Healthy Eats

      hurray for gorgeous weather! 🙂

      So glad you liked the alfredo sauce recipe, can’t wait to hear what you think when you make it!

  6. Justine | Cooking and Beer

    Your special day sounds amazing, Krista! … and this is such a great idea for using cauliflower! I think I’d like it even better than regular old alfredo sauce! Trying this asap! <3

Leave a Reply

Recipe rating