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.

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