Cauliflower Alfredo Sauce

Dinner  |  Published Feb 6, 2019  |  Updated Mar 7, 2023  |  By Tawnie

pasta in a bowl with broccoli and cauliflower sauce

Cauliflower Alfredo Sauce is a great low carb alternative to regular Alfredo sauce. It’s easy to make and very flavorful!

Cauliflower is still a hot and trendy topic. I thought cauliflower pizza and pasta died back in 2015 but according to my poll on Instagram this week everyone is still excited it about all things cauliflower!

Don’t get me wrong, I love cauliflower just as much as you do!!! And sometimes, something lightened up like this cauliflower Alfredo sauce just sounds sooo good!

cauliflower sauce in a white bowl

This sauce is:

  • Easy to make – only takes a food processor or blender!
  • Healthy and nutrient rich
  • Low carb
  • Easily whipped up in 20 minutes
  • Versatile
pasta made with a cauliflower sauce in a gray bowl

This sauce has the perfect creaminess and is easily whipped up in 20 minutes!

You’ll need a food processor or a powerful blender to blend up all of the cauliflower once the cauliflower is boiled. Then everything will be combined together in and the sauce is DONE.

I paired my sauce with broccoli and linguini and it was a delicious weeknight dinner. You can make this into chicken Alfredo, Alfredo flatbreads, or even make a Chicken Alfredo pot pie mmmm! 

[Tweet “CAULFREDO! All my cauliflower fans – rejoice!! This sauce is AMAZING!! |”]

Next time you buy a head of cauliflower try out this recipe – you won’t regret it!! 🙂 

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Cauliflower Alfredo Sauce

Cauliflower Alfredo is a great way to lighten up your next weeknight dinner!
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Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 people


  • 1 head of cauliflower
  • 5 cups chicken broth
  • 4 Tablespoons garlic I used jarred garlic
  • 3 Tablespoons unsalted butter
  • 2 teaspoons nutritional yeast
  • 1 cup 2% milk
  • 2 Tablespoons dried parsley
  • 1/4 cup fresh shredded Parmesan cheese
  • optional: squeeze of fresh lemon
  • salt and pepper To Taste


  • Bring chicken broth to a boil in a large pot. While it comes to boil, chop cauliflower into small pieces. Drop cauliflower into boiling broth, turn heat down to medium/low and cover with a lid. Let the cauliflower cook for 10 minutes or until soft with a fork.
  • Meanwhile, in a small saute pan, cook garlic and butter for 3-4 minutes over medium heat. Once cauliflower is done, stain and dump into your food processor or food blender. (Reserve 1/2 cup broth!). Mix the broth, cauliflower and remaining ingredients in food processor until smooth.
  • Enjoy sauce over pasta and steamed veggies!


Inspired by Pinch of Yum
Find Kroll's Korner on Instagram!Mention @krolls_korner or tag #krollskorner


pasta made with a cauliflower sauce

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4 years ago

This is amazing! So creamy and delicious! I love that I can enjoy it without the guilt.

4 years ago

Totally in love with this “caulfredo” sauce! What a fun name and looks delicious!

4 years ago

Don’t get me wrong, I love Alfredo, but there is something about the nuttiness of cauliflower that makes this recipe sound soo good!

4 years ago

Love this healthy take on an Alfredo sauce! Sounds delicious Tawnie!

Tayler Ross
4 years ago

This pasta is so incredible! I made it for dinner and the whole family loved it!

Andrea Metlika
4 years ago

Wow, what a fabulous recipe! Great use of cauliflower.

Where has this been all my life?! Amazing recipe my friend!!

this is pretty unreal! Can’t believe it;s made with cauliflower!! Pinned 🙂

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