Creamy Cauliflower Alfredo Sauce

VegetarianKid FriendlyGluten Free

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!

Cauliflower Alfredo Sauce in a Skillet on Top of a Cloth Napkin

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

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Hey There

Hi! I'm the recipe developer and food photographer behind all these easy healthy recipes! I love food, Jesus, morning lattes, and am obsessed with fantasy football!

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34 Responses
  1. 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

      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! 🙂

  2. 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

      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! 🙂

  3. Crystal

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

    1. Krista

      hurray for gorgeous weather! 🙂

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

  4. 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

  5. Carla

    I’m a big fan of traditional Alfredo but admit I use way too much heavy cream in my cooking! Even though I’m not willing to give it up quite yet, I do like the compromise of using cauliflower like you did here. I bet I won’t even notice the difference 😉

  6. Kirtley @ The Gist of Fit

    Oh gosh I looove experimenting with diff ways to use veggies, and I gotta give it to you–haven’t heard of this! Looks amazing!!

  7. Tonia from TheGunnySack

    I made a recipe like this for my family and they loved it! My daughter just asked me to make it again but I haven’t got around to it yet.

    1. Krista

      haha… I know right! Well, if it makes you feel better today is rainy and the 50’s. I had to wear a jacket! 🙂

      Woot woot for the cauliflower sauce train!!

    1. Krista

      Right.. I’m seriously falling in the love with the stuff. I just made cauliflower crust pizza last week too and it blew my socks off. So much more flavor than the wheat pizza dough and tons better! Thanks for sharing sweet girl!

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