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    Home » Pasta

    Cauliflower Alfredo Sauce

    Published: Oct 23, 2022 · by Nico Pallotta

    Jump to Recipe

    Here's an easy, creamy, cheesy cauliflower Alfredo sauce; its velvety smooth texture pairs perfectly with chewy fettuccine pasta.

    You'll love this veggie-packed Alfredo because it's a million times lighter than the original Alfredo, but it's still tasty, fulfilling, and ready in 30 minutes.

    Cauliflower Alfredo with a fork
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Variations
    • Storage
    • More pasta recipes
    • More cauliflower recipes
    • Recipe

    Check out our best pasta recipe collection!

    Love Alfredo sauce but are looking for something lighter and healthier to feed your family? You'll love this easy and tasty cauliflower Alfredo sauce!

    You can make this recipe in less than 30 minutes with a few simple ingredients.

    What makes this recipe light, ultra-creamy, and nutritious is cauliflower, steamed, or boiled. We slightly prefer steaming because that cauliflower gets less watery and preserves a little more antioxidants.

    Once the cauliflower is very soft, you can blend it with the other ingredients, which can vary depending on how tasty you want the sauce to be.

    We recommend adding parmesan cheese, ricotta, garlic, mustard, nutmeg, salt, and black pepper.

    For a vegan version of cauliflower Alfredo, you can blend in vegan cheese or nutritional yeast and vegan ricotta or butter.

    Blend everything for a minute or two until velvety smooth, and toss it with your favorite pasta. This is a quick, light, and delicious sauce that will make you feel great! Enjoy.

    Ps. To make this recipe even more delicious, oven-bake or air fry a bunch of cauliflower or broccoli florets and toss them in. I did this once, and Louise wouldn't have it any other way!

    Cauliflower Alfredo with roasted cauliflower

    Ingredients

    Cauliflower Alfredo ingredients

    Cauliflower

    Fresh cauliflower is best for this recipe because it gets less watery. However, if you don't mind a more watery sauce, you can also use frozen cauliflower florets.

    You can steam or boil the cauliflower. Both methods work well for this cauliflower sauce, so pick the one you are more comfortable with.

    Note: We prefer steaming because the cauliflower gets less watery that way. Also, steaming preserves more nutrients than boiling, although there isn't a substantial difference in nutrient loss, so if you don't have a steamer basket, go ahead and boil the cauliflower.

    Garlic

    You can add as much garlic as you like. Start with half a clove, taste the sauce and add more if you wish.

    Mustard

    We don't add mustard in our original Alfredo sauce; however, cauliflower Alfredo benefits from the extra savory and tangy flavor of Dijon mustard.

    You can substitute American mustard for Dijon.

    Nutmeg

    Nutmeg marries exceptionally well with cauliflower and adds a warm subtle aroma that takes this sauce up a notch.

    Milk

    We recommend unsweetened soy milk for this recipe, although you can also use dairy milk if you prefer that.

    Milk and blended cauliflower replace the heavy cream in the original alfredo sauce.

    We tested the sauce with water and vegetable broth too, and Louise really liked it.

    Coconut milk and almond milk work too, althoug they add a flavor that makes this sauce too different from traditional Alfredo sauce.

    Parmesan cheese

    Grated parmesan adds flavor and richness to the sauce that otherwise would be very watery and tasteless.

    You've got to add something with fat and flavor; otherwise, you'll end up eating something that is not nice. For us, that's good quality grated parmesan cheese. It melds perfectly with cauliflower.

    If you are vegan, you can substitute vegan cheese for parmesan. Alternatively, you can use nutritional yeast.

    Ricotta

    Ricotta is the best cream and butter alternative for a lighter cauliflower Alfredo sauce. You can use regular ricotta cheese or dairy-free ricotta.

    If you don't have ricotta, adding a little butter or oil helps. You can use unsalted butter, vegan butter, or extra virgin olive oil.

    Salt and pepper

    This sauce needs salt (sea salt or kosher salt) and freshly ground black pepper.

    Pasta

    Serve the sauce with your favorite pasta. We love egg-free fettuccine, linguine, or bucatini, but you can use any shape.

    For gluten-free, use gluten-free noodles.

    Fresh parsley

    Finely chopped flat-leaf parsley on top makes this recipe more interesting. Parsley, cauliflower, and parmesan are incredible, so try to add them if you can.

    Extra veggies

    While cauliflower Alfredo sauce is delicious as is, you can make this dish more complete by adding roasted or air-fried cauliflower or broccoli.

    Cauliflower Alfredo with broccoli

    Instructions

    Cut the cauliflower into chunks, then steam or boil it until fork tender.

    steaming cauliflower

    To a blender, add steamed or boiled cauliflower, milk, parmesan, ricotta, garlic, mustard, grated nutmeg, salt, and black pepper.

    Blend at high speed until perfectly smooth.

    Cauliflower alfredo blended

    Cook the pasta al dente in a large pot with plenty of heavily salted water. Reserve one cup of pasta water before draining the pasta.

    Add the cauliflower Alfredo sauce on a large skillet on medium-low heat, toss in the pasta, and, if necessary, a ladleful of reserved pasta water.

    Toss for a minute, add more parmesan if you want to, and toss until the pasta is fully coated in the sauce.

    Note: you can serve up to about 1.20 pounds of pasta (540 grams) with this sauce - that's about 6 portions of 2.8 ounces (80 grams) of pasta each. Use about 1 ladleful of cauliflower Afredo sauce per portion of pasta. Store leftover sauce in the fridge or freezer.

    Creamy Alfredo sauce in a skillet

    Serve immediately with a sprinkle of finely chopped parsley and freshly ground black pepper.

    Cauliflower Alfredo in a white bowl

    Serving suggestions

    Serve with a side of fresh greens and salads, such as these palate-cleaning ideas:

    • Fennel salad with pomegranate seeds and orange wedges.
    • Easy side salad ready in 5 minutes.
    • Zucchini salad with tomatoes and a refreshing lemon vinaigrette.
    • Avocado salad with fresh greens and a creamy mustard dressing.

    Or, roast some veggies and serve them with the pasta. Try:

    • Roasted cauliflower fits perfectly with cauliflower Alfredo.
    • Garlic-roasted broccoli brings green color and crispy veggies to your pasta.
    • Roasted artichokes are just delicious!
    • Grilled asparagus or roasted asparagus add a vibrant green color and a ton of flavor.
    • Or have a look at our mixed roasted veggies platter for more ideas.
    • Baked broccoli with lemon and garlic
      Roasted Broccoli
    • Roasted vegetables on a white plate
      Roasted Vegetables
    • roasted artichokes
      Roasted Artichokes
    • grilled asparagus
      Grilled Asparagus

    Variations

    Double-cauliflower Alfredo sauce

    Cauliflower Alfredo with roasted cauliflower

    Who said one can only have double-chocolate something? Double-cauliflower Alfredo sauce is delicious, so we encourage you to try it! To make it, toss some cauliflower florets in olive oil and salt, and roast them in the oven for 30 minutes or until golden brown.

    Toss them in with the pasta and the sauce, et voilà. A delicious double-cauliflower Alfredo sauce that is tasty, crisp, and will make you feel awesome.

    Cauliflower Alfredo sauce with broccoli

    Cauliflower Alfredo with broccoli

    To make this dish even tastier and more fulfilling, try adding steamed or roasted broccoli florets.

    Broccoli and cauliflower together are perfect, and the tender-crisp texture of the broccoli is a pleasant addition to this pasta dish.

    Mushroom Alfredo

    Alfredo Mushroom in a white bowl

    Feel like something even tastier - and definitely fatter? (We need that too sometimes, don't we?). Check out our full-fat, full-flavor Alfredo sauce with sautèed mushrooms.

    This is probably the tastiest Alfredo sauce in the world, and you can either make it with real cheese, butter, and cream; or turn it vegan and do it with dairy-free alternatives.

    In any case, check out our mushroom Alfredo recipe.

    Storage

    Sauce: leftover cauliflower sauce stores well in a airtight container or jar in the fridge for up to 3 days. To use it, warm it up in a pan with a ladleful of pasta cooking water. You can also freeze the sauce for up to 3 months, then thaw it directly on a pan with pasta water.

    Pasta: store leftover pasta in an airtight container in the refrigerator for up to 24 hours. Reheat on a pan with some water, or olive oil.

    More pasta recipes

    If you liked this cauliflower Alfredo recipe, you might also enjoy these creamy pasta dishes:

    • Easy mushroom pasta with chewy mushrooms and fettuccine pasta
    • Roasted red pepper pasta: perfectly creamy roasted red pepper sauce in 20 minutes!
    • Eggplant pasta alla Norma with authentic Italian flavor
    • Pasta Pomodoro with a 15-minute tomato sauce
    • vegan mushroom pasta with fettuccine pasta
      Vegan Mushroom Pasta
    • Pasta Norma with fresh basil
      Pasta alla Norma - Eggplant Pasta
    • creamy roasted red pepper pasta
      Roasted Red Pepper Pasta
    • spaghetti pomodoro or tomato basil pasta
      Spaghetti Pomodoro

    More cauliflower recipes

    Love cooking with cauliflower? Get more inspiration from these easy and wholesome cauliflower recipes:

    • Cauliflower pasta with garlic and parsley sauce
    • Easy cauliflower soup with a cheesy and creamy texture
    • Mediterranean cauliflower and lentil salad
    • Cauliflower salad with roasted chickpeas and tahini dressing
    • roasted cauliflower soup
      Cauliflower Soup
    • cauliflower pasta
      Cauliflower Pasta
    • cauliflower lentil salad
      Cauliflower Lentil Salad
    • Cauliflower salad on a white plate
      Cauliflower Salad

    For many more pasta ideas, check out our pasta category page.

    Recipe

    Cauliflower Alfredo with silver fork

    Cauliflower Alfredo Sauce

    Author: Nico Pallotta
    Here's an easy, creamy, cheesy cauliflower Alfredo sauce; its velvety smooth texture pairs perfectly with chewy fettuccine pasta.
    You'll love this veggie-packed Alfredo because it's a million times lighter than the original Alfredo, but it's still tasty, fulfilling, and ready in 30 minutes.
    Print Recipe Pin Recipe Share Recipe
    4.67 from 6 votes
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Dinner, pasta
    Cuisine American
    Servings 6 people
    Calories 402 kcal

    Equipment

    • Blender

    Ingredients
     
     

    • 1 pound cauliflower (about ½ head, large)
    • 1 cup milk (we use unsweetened soy milk)
    • ½ cup parmesan cheese (or dairy-free cheese)
    • ½ cup ricotta cheese (or dairy-free ricotta)
    • 1 - 2 cloves garlic (or more to taste)
    • 1 tablespoon Dijon mustard (or American mustard)
    • ⅛ teaspoon nutmeg
    • 1 teaspoon salt
    • ¼ teaspoon black pepper
    • 1 handful parsley
    • Serve with pasta (we use egg-free tagliatelle)**
    Keep screen on

    Instructions
     

    • Cut the cauliflower into chunks, then steam or boil it until very tender (about 15 - 20 minutes).
      steaming cauliflower
    • To a blender, add cooked cauliflower, milk, parmesan, ricotta, garlic, mustard, grated nutmeg, salt, and black pepper.
      Blend at high speed until smooth.
      Cauliflower alfredo blended
    • Cook the pasta al dente in plenty of heavily salted water. Reserve one cup of pasta water before draining the pasta.
      Add the sauce to a large skillet on medium heat, toss in the pasta, and, if necessary, add a ladleful of reserved pasta water.
      Toss until the pasta is fully coated in the sauce.
      Creamy Alfredo sauce in a skillet
    • Serve immediately with a sprinkle of finely chopped parsley and freshly ground black pepper.
      Cauliflower Alfredo with fork

    Video Recipe

    Easy Cauliflower Alfredo Pasta in 30 minutes

    Notes

    Nutrition information is an estimate for 1 portion of cauliflower Alfredo sauce out of 6 portions, with 2.8 ounces (80 grams) of pasta.
    One portion of cauliflower Alfredo sauce without pasta has 105kcal with 6 grams of carbohydrates, 5 grams of protein, and 7 grams of fat.
    SERVING SIZE
    *You can serve up to about 1.20 pounds of pasta (540 grams) with this sauce - that's about 6 portions of 2.8 ounces (80 grams) of pasta. Use about 1 ladleful of cauliflower Afredo sauce per portion of pasta. Store leftover sauce in the fridge or freezer.
    ADD MORE VEGGIES
    To make this recipe even more delicious, oven bake or air fry a bunch of cauliflower or broccoli florets and toss them in. I did this once, and Louise wouldn't have it any other way! Check out the "variation chapter" for more info.

    Nutritional Values

    Nutrition Facts
    Cauliflower Alfredo Sauce
    Amount per Serving
    Calories
    402
    % Daily Value*
    Fat
     
    7
    g
    11
    %
    Saturated Fat
     
    3
    g
    19
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    2
    g
    Cholesterol
     
    18
    mg
    6
    %
    Potassium
     
    503
    mg
    14
    %
    Carbohydrates
     
    66
    g
    22
    %
    Dietary Fiber
     
    5
    g
    21
    %
    Sugar
     
    4
    g
    4
    %
    Protein
     
    18
    g
    36
    %
    Vitamin A
     
    307
    IU
    6
    %
    Vitamin B6
     
    0.3
    mg
    15
    %
    Vitamin C
     
    38
    mg
    46
    %
    Vitamin E
     
    0.2
    mg
    1
    %
    Vitamin K
     
    23
    µg
    22
    %
    Calcium
     
    205
    mg
    21
    %
    Folate
     
    62
    µg
    16
    %
    Iron
     
    2
    mg
    11
    %
    Manganese
     
    1
    mg
    50
    %
    Magnesium
     
    68
    mg
    17
    %
    Zinc
     
    2
    mg
    13
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    If you liked this cauliflower Alfredo recipe, you might also enjoy:

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    Reader Interactions

    Comments

    1. Michelle

      June 14, 2023 at 1:11 am

      5 stars
      I have wanted to make this from the minute I saw it. I did modify slightly - hope that’s ok! I roasted a head of seasoned chopped cauliflower along with cloves of garlic. Did the rest per the recipe (with a little less mustard) and OMG it is SO good! This is an absolute keeper of a recipe, thank you!

      Reply
      • Louise

        June 14, 2023 at 6:21 am

        Hi Michelle,
        What a great way to add more veggies, I love the idea with chopped cauliflower in the sauce.
        I'm so happy you liked the recipe, and that you modified it to your liking 🙂
        Have a great rest of your week. Kindest,
        Louise

        Reply
    2. Roxy Ruddy

      January 16, 2023 at 6:35 pm

      3 stars
      The Dijon mustard is soooooo over powering! 2 Tbsp is way too much, ruined it. I would either completely omit or add 1/2 tsp at a time and keep tasting. So many other nice flavours and all you can taste is dijon. Otherwise nice textures, will add more garlic and no dijon next time.

      Reply
      • Louise Valentin

        January 17, 2023 at 5:56 am

        Hi Roxy,
        Thanks for your comment and feedback - I'm happy you liked the base flavor. We'll be sure to include some suggestions for omitting the mustard as well.
        Have a wonderful week ahead!
        Kindest, Louise

        Reply
    3. Leslie

      December 25, 2022 at 4:51 am

      5 stars
      Excellent recipe! This is a healthy and easy to make alternative to Alfredo. This is def on my favorites list.

      Reply
      • Louise

        December 25, 2022 at 7:24 am

        Hi Leslie, I'm delighted to hear that you liked the Alfredo sauce! Thanks so much for taking the time to leave a message. Have a wonderful Sunday. Kindest, Louise

        Reply

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    Recipe Rating




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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico Pallotta and Louise Vestergaard, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

    Trending

    • lentil curry with basmati rice
      Lentil Curry
    • Rice salad with olives and tomatoes
      Rice Salad
    • Creamy pasta salad with mayo and olives
      Creamy Pasta Salad
    • Black bean salad with lime and avocado
      Black Bean Salad

    Seasonal

    • Broccoli salad in a white bowl
      Broccoli Salad
    • Dill Potato Salad
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      Buddha Bowl
    • zucchini fritters with tzatziki
      Zucchini Fritters

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