Cauliflower Alfredo

Yumna Jawad

4.96 from 409 votes

This gluten-free and nut-free homemade Alfredo sauce is a lighter alternative to traditional Alfredo, but it's still rich, creamy, and full of flavor!

Jump to Recipe
98 Comments
Pin

This post may contain affiliate links. Please read our disclosure policy.

Ditching the traditional heavy cream for cauliflower in an Alfredo sauce might sound a bit out there, but hear me out. This cauliflower Alfredo swaps out the usual butter, flour, and cream for something lighter but still keeps that hug-your-fork kind of feel you want in an Alfredo pasta sauce. It’s so good! Plus, this cauliflower Alfredo sauce is SO easy to make, ready in under 20 minutes for a quick and easy dinner.

Final cauliflower alfredo tossed with fettuccine in a large pan
Want to save this recipe?
Just type your email below and I’ll send it to you. And as a bonus you’ll get delicious new recipes from me!

Table of Contents

This healthy Cauliflower Alfredo sauce is gluten-free, vegan, and paleo-friendly, but honestly, everyone will love it! Diced shallot, garlic, and seasonings join up with cooked cauliflower florets and milk, which all blends together to make the most creamy Alfredo sauce. 

Toss with fettuccine for a classic pasta dish, or try another shape for another Cauliflower Alfredo pasta. If needed, just sub in your favorite gluten-free pasta! Serve as-is for a comforting, cozy plate of pasta, or add pan-seared chicken or tender shrimp and a salad or easy broccoli side for a full meal.

No matter how you serve it up, this Cauliflower Alfredo sauce makes weeknight dinners a cinch!

Recipe at a Glance

Cuisine Inspiration: American
Primary Cooking Method: Stovetop
Dietary Info: Vegetarian, Gluten Free, Paleo Friendly
Key Flavor: Creamy and garlicky
Skill Level: Easy

  • Cauliflower magic: By now, you likely know that cauliflower is an incredible vegetable that can be used in so many creative ways, whether it’s Cauliflower Rice, Cauliflower Crust Pizza, Cauliflower Mashed Potatoes or even Cauliflower Mac and Cheese. And, as it turns out, it makes an incredible Alfredo sauce, too!
  • Lighter than traditional Alfredo: With fiber and beneficial vitamins, this healthy Cauliflower Alfredo is a nutrient-dense sauce that’s a great stand-in for traditional Alfredo.
  • Versatile: Not just for Cauliflower Alfredo pasta like fettuccine, this garlicky sauce is so good on gnocchi or rice, too. You can also use it as a base for pizza or drizzle it over roasted veggies.
  • Fast & easy: All you need are a few ingredients and less than 20 minutes to make this healthy Cauliflower Alfredo sauce.

Ingredients to Make Cauliflower Alfredo Sauce

Brandless Blender blending vegan alfredo sauce
  • Cauliflower: Use one fresh head of cauliflower, cut into florets. You can also use frozen cauliflower; this Cauliflower Alfredo sauce recipe works just the same with frozen cauliflower as it does with fresh cauliflower (and it cuts down on the prep time!)
  • Shallot: The delicate onion flavor is perfect in Cauliflower Alfredo. You can substitute about ¼ cup of chopped sweet onion instead.
  • Garlic: Several cloves of fresh garlic add so much flavor to this vegan Cauliflower Alfredo!
  • Cauliflower cooking water: You’ll want to reserve a cup of the water you cooked the cauliflower in, as this will be blended with the other ingredients to transform your cooked cauliflower into a creamy sauce. If you accidentally toss the water (it happens!) or you’d like a creamier Cauliflower Alfredo, you can use broth, more milk, or olive oil instead.
  • Milk: Whole milk will give you the richest sauce, but 2% will work, too. For a vegan version, use any unsweetened plant-based milk. Vegetable broth will work, too.
  • Crushed red pepper flakes: For a touch of heat, but you can leave these out for a milder Cauliflower Alfredo pasta.
  • Salt and white pepper: I use ground white pepper here for its mild flavor and also because it keeps the sauce a pure, creamy white color. Freshly ground black pepper will work fine instead.
  • Add herbs or spices: Throw in a few fresh herbs for more flavor, or a pinch of dried spices like Italian seasoning mix, thyme, or oregano. A bit of smoked paprika or a some freshly ground nutmeg add flavor, too.
  • Make it a pesto Alfredo: Swirl some pesto into your Cauliflower Alfredo for a creamy green sauce that’s amazing with pasta!
  • Easily vegan: All you need to do to make this Cauliflower Alfredo vegan is to use a plant-based milk. Unsweetened, full-fat oat milk is a nice creamy option; unsweetened almond milk is great, too.
  • Amp up the flavor: Stir in 1 tablespoon of white miso or ¼ cup of nutritional yeast to add an umami note to your Cauliflower Alfredo sauce while also keeping it vegan. Or you can add a handful of Parmesan or shredded mozzarella for a cheesy touch.
  • Make it milder: If you have young kids or others who are sensitive to heat, feel free to leave out the crushed red pepper flakes and/or the ground pepper.

How to Make Cauliflower Alfredo Sauce

  1. Bring a large pot of water to a boil and add cauliflower. Cover and cook until the cauliflower is fork-tender. Reserve a cup of the cooking water.
  2. Heat the olive oil in a large skillet, and add the onion, garlic, and crushed red pepper. Sauté until soft and fragrant, but not browned.
  3. Transfer the cooked cauliflower to the skillet with a slotted spoon.
  4. Season with salt and pepper and cook until fragrant.
  5. Transfer the cauliflower mixture to the blender with the reserved cooking water and the milk.
  6. Blend until smooth and creamy.

Tips for Making Cauliflower Alfredo

  • Try the frozen cauliflower shortcut. A time-saving hack is to use frozen cauliflower instead of fresh. No washing and no chopping needed! Perfect for busy weeknight dinners.
  • Don’t let your garlic get brown. Stir your garlic frequently while it cooks, removing it from the heat if it begins to turn brown. Browned garlic tastes very bitter and can add an unpleasant taste to your Cauliflower Alfredo sauce.
  • Use a high-speed blender. This sauce is best made with a good, strong blender to make a perfectly smooth, velvety Cauliflower Alfredo. If you don’t have a high-speed blender, it should still work, though. Just blend your sauce for longer, adding a bit more milk if needed, until it’s completely smooth.
Fettuccine alfredo with Brandless blender in background

What to Serve With Healthy Cauliflower Alfredo Sauce

Frequently asked questions

How do I store Cauliflower Alfredo?

Allow the sauce to cool completely, then transfer it to an airtight container. Store it in the refrigerator.

How long will Cauliflower Alfredo last in the fridge?

Cauliflower Alfredo will last up to 5 days in the fridge.

Can you freeze Cauliflower Alfredo?

Yes, you can freeze Cauliflower Alfredo as long as you don’t use any dairy in it. The dairy may separate when frozen with the sauce, which will make it unappealing. To thaw and reheat, transfer frozen sauce to the fridge overnight, then reheat over low heat on the stovetop.

Why does my Cauliflower Alfredo taste bitter?

Browned garlic can lead to a bitter-tasting Cauliflower Alfredo. When you’re cooking your garlic, make sure to stir it frequently and don’t cook it over high heat. If it starts to brown, remove it from the heat. Low, slow, and just a couple of minutes is all it needs.

Why does my Cauliflower Alfredo sauce taste bland?

Try adding some more salt and pepper if your sauce is a bit bland to your tastes. The beauty of this Alfredo sauce is that it’s a great blank canvas for you to make it your own, so feel free to add seasonings and/or ingredients if you’d prefer it pepped up. A pinch of smoked paprika, ½ teaspoon onion powder, or a bit of freshly ground nutmeg can add flavor to your sauce. ¼ cup of nutritional yeast or 1 tablespoon of white miso adds umami flavor. You can also add Parmesan cheese if you’re okay with your sauce not being vegan.

Two bowls of fettuccine alfredo and forks

This Cauliflower Alfredo sauce is a delicious and nutritious replacement for traditional Alfredo! With just a few ingredients and less than 20 minutes to make it, you’ll love how fast and easy it is to make a creamy vegan Cauliflower Alfredo for pasta, pizza, veggies, and more.

More pasta recipes:

If you try this feel good Cauliflower Alfredo recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!

preorder MY book

The Feel Good Foodie Cookbook is now available everywhere books are sold!

Amazon Barnes & Noble Books A Million Hudson Booksellers BookshopSCHULER Books (SIGNED)

Print
Pin
Review

Cauliflower Alfredo

This gluten-free and nut-free homemade Alfredo sauce is a lighter alternative to traditional Alfredo, but it's still rich, creamy, and full of flavor!
5 from 409 votes
Author Yumna Jawad
Servings 6 servings
Course Entree
Calories 190
Prep Time 5 minutes
Cook Time 13 minutes
Total Time 18 minutes

Video

Ingredients
  

  • 1 head cauliflower cut into florets
  • 2 tablespoons olive oil
  • 1 shallot minced
  • 6 garlic cloves minced
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon salt
  • ½ teaspoon white pepper
  • ½ cup milk
  • 1 pound cooked fettuccine

Instructions

  • Bring a large pot of boiling water to a boil. Add the cauliflower and cook, covered, for 8-10 minutes or until cauliflower is fork tender. Reserve 1 cup of the cooking water.
  • Heat the olive oil in a large skillet over medium heat, sauté the onion and garlic with crushed red pepper until the garlic is soft and fragrant, but not browned, about 1-2 minutes.
  • Use a slotted spoon to transfer the cooked cauliflower to the skillet. Season with salt and pepper and cook until fragrant, 1 minute.
  • Transfer the cauliflower mixture to a blender along with the reserved cooking liquid and milk. Cover the vent in your blender lid with a thin kitchen towel to allow venting and puree until the sauce is smooth and creamy, about 1 minute. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
  • Toss the alfredo sauce with cooked fettucine and serve immediately.

Equipment

Notes

This recipe has been updated from a vegan recipe using plant milk to using regular milk or milk of choice, plus added seasoning and shallot. Simply swap for plant milk to match the previous recipe.
Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge. 
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • To make it gluten-free, you can use any gluten-free pasta of your choice.
  • To make the sauce more creamy, you can use more milk and olive oil instead of the cauliflower cooking water.
 
Original vegan recipe
  
  
  
   
  
   
  
  • Bring a large pot of boiling water to a boil. Add the cauliflower and cook, covered, for 8-10 minutes or until cauliflower is fork tender. Reserve 1 cup of the boiling water.
  • Heat the olive oil a large skillet over medium heat, sauté the minced garlic until soft and fragrant, but not browned, about 1-2 minutes.
  • Use a slotted spoon to transfer the cooked cauliflower to a blender. Add the sautéed garlic, reserved 1 cup cooking liquid, milk, salt and pepper. Cover the vent in your blender lid with a thin kitchen towel to allow venting and puree until the sauce is smooth and creamy, about 1 minute. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
  • Serve with cooked fettuccine

Nutrition

Calories: 190kcal, Carbohydrates: 27g, Protein: 6g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 0.02g, Cholesterol: 24mg, Sodium: 430mg, Potassium: 374mg, Fiber: 3g, Sugar: 3g, Vitamin A: 74IU, Vitamin C: 47mg, Calcium: 63mg, Iron: 1mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Entree

Rate and comment

Recipe Rating




Comments

  1. Quite good. Small amount of red pepper flakes. Added bacon bits. Peas would be a good add. Added a bit of chicken bullion. My issue was the puree. My problem as I only had an ninja smoothie maker. Meh. So the sauce texture was not as liquid as I’d have liked Cooked it down, added more milk. Meh. That’s on me. But workable. Added grilled chicken to the sauce before serving. 👍 Overall, taste was great.

    Reply

  2. It was good! A bit spicy for my taste and a toddler, so I would reduce the red pepper and white pepper if I make it again, but great weeknight meal! And being able to throw the remaining (dairy free) sauce in the freezer to throw on some pasta for another day? Winner!

    Reply

  3. My husband and I are on the Daniel fast so this recipe was the perfect switch up to our recent meals. I found it to be a bit bland as well. I did add nutritional yeast and I salted the water I cooked the cauliflower in. Both of my kids raved, one even took seconds. We will definitely be making it again, I will probably add more nutritional yeast and salt/pepper to taste. The consistency was perfect! Thanks so much(:

    Reply

    1. So sorry to hear this didn’t come out as expected. Would love to know a little more about what went wrong in your opinion so I can try to help.

      Reply

  5. Wow, this is really delicious! After I had a first bite, I kept rechecking the ingredients to see what is ‘fattening’ to make it taste so good, but it truly is a very healthy dish. I used 3/4 cup homemade chicken stock instead of the plant based milk, as suggested as an option in the recipe. So nice to get the same taste for so many fewer calories!

    Reply

  6. I have been absent for some time, but now I remember why I used to love this website. Thanks , I will try and check back more often. How frequently you update your web site?

    Reply

    2. This is irredeemably bad.
      I can’t believe I’ve just wasted a whole cauliflower and the really good fettuccine on this inedible mess 🙁

      Reply

      1. Oh no! I am so sorry it didn’t turn out well for you. It has been quite some time since I have tested this recipe. I will see what is going on. Thank you for your feedback.

        Reply

        1. I think it’s just really bland. The base flavors are there, but it needs some oomph to make it more palatable

          Reply

          2. So sorry to hear this didn’t come out as expected. You can add about 1/4 cup of Nutritional Yeast to give it a ‘cheesy’ flavor. Also, feel free to season to taste with salt, pepper and garlic so it better suits your taste.

  7. How about roasting the cauliflower? Or steaming it in the cup of water added to the sauce? It may take a bit longer however I’m concerned that boiling it loses nutrients.
    I haven’t made this sauce yet but am looking forward to it.

    Reply

  8. I love the idea about this recipe but it seriously lacks flavor I put in so much garlic and still it tasted so bland. I’ll continue to try to refine and make it taste better. It was just so incredibly bland and I even doubled the amount of garlic that I put in and even roasted it to bring out more taste.

    Reply

    1. I’m sorry to hear that’s how it turned out! I recommend replacing some of the non-dairy milk with vegetable broth and adding nutritional yeast for a cheesy flavor, so it’s not too bland.

      Reply

  10. This recipe was delicious. I added a few more spices to fit my liking, but this is a great base recipe for alfredo sauce. I would recommend 10 out 10!

    Reply

  15. So simple, yet decadent. Not sure why I haven’t tried this before! A total do-over and thumbs up. This recipe can be tweaked many ways as well. Add some lemon juice, scallops, prawns and wow!

    Reply

  16. Soo delicious! My dad is a cauliflower hater (sad) and I made this for him and he couldn’t even tell! In the sauce I added some nutritional yeast for an extra “cheese” flavor too, and it was awesome! Thank you Yumna for all of your wonderful recipients ☺️

    Reply

  17. Made it tonight! Definitely was a bit more on the bland side so just added more salt and herbs and served with shrimp and almond flour pasta. Super easy to follow recipe, my family didn’t even know the sauce was all vegetables!

    Reply

  18. I originally wanted to try it because I am trying to include more vegan meals in my diet. I don’t personally like the regular Alfredo sauce but this was so good and my non vegetarian boyfriend loved it too. I’ve made this multiple times and I would always end up with extra sauce and wanted to know if you have any recommended vegetarian recipes that I could use this sauce for? I would loved to use the sauce for something other than pasta!

    Reply

    1. Hi Cheryl – yay so glad you liked it! You can use the sauce on pizza, add to roasted vegetables, roasted spaghetti squash or even a caesar salad. Hope that helps!

      Reply

  19. As a big Alfredo sauce lover I was skeptical of this tasting anything remotely close to it, but I was completely wrong! This recipe is so good and tasty! I used unsweetened almond milk like she recommended to make it creamier and just taste tested if I needed more garlic, salt or pepper.

    I also added chicken and asparagus to it with penne instead and it was awesome. Highly recommend!

    Reply

  20. My husband gave it an 8/10. I used 2% milk and parmesan cheese. I think it would have come out better if I had a better blender. I purred the cauliflower in my food processor first, then transferred to my small, sad blender to mix in everything else. I think I needed to thin it more but my tiny blender was full. Thanks for the base recipe! This really helped me enjoy a “cheesy” dinner while sticking to my WW points and still being able to drink a couple glasses of wine.

    Reply

    1. Hahah I’ll take the 8/10! I think it truly is a great base that you can build on by adding a little cheese like you did and still staying within a reasonable number of calories and fat. Thanks for taking the time to leave feedback 🙂

      Reply

  21. I made this for lunch today for the second time, and while it’s good, it definitely needs some tweaks, as the original recipe is quite bland. I added nutmeg, crushed red pepper, paprika, a bit of italian seasoning, and some nutritional yeast to it; it tasted much better! I also recommend serving it with a bit of salt and fresh basil. Overall though, the texture and creaminess was on point; it just needs additional seasoning!

    Reply

    1. Hi Naura- thanks so much for the feedback…totally agree that the base could use some seasoning and nutritional yeast to take it up a notch. I’m glad you enjoyed it!

      Reply

  22. I LOVE following your recipes. They are so good and easy to follow. I made this one last week and OMG to die for. And I just added shrimp to it at the end. I’m so glad I found your page.

    Reply

    1. Yay, so glad to hear that you tried the alfredo and loved it. It’s so yummy with shrimp. Thank you so much!!

      Reply

  23. This turned out fantastic! Sooo creamy and delicious and really easy to make. I added a couple tablespoons of nutritional yeast for some extra flavor and it was perfect!

    Reply

  25. I loved it! I’m not vegan yet, still eat seafood, so I payed mine with seared tuna steaks and avocado. i added broccoli to my “Alfredo” and used brown rice quinoa noodles. Delicious!!

    Reply

    1. Oh I love that how you served it and the fact that you still enjoyed it even though you’re not vegan. That’s how I am – it’s just a great way to eat more veggies!

      Reply

  27. I just made this cauliflower Alfredo for dinner and it was delicious! I didn’t have fettuccine but it was just as good with elbows! Thanks for the recipe 💛

    Reply

  28. I made the Cauliflower Alfredo with my mom yesterday, it looked so good and I just needed to try it since i’ve been switching to more healthier options lately…. and i loved it! The flavor was subtle so the cauliflower was not overpowering & the texture of alfredo sauce was there! We added a little bit of lemon juice for some freshness 😊 fun way to eat cauliflower! Thank you so much ❤ Try it!!!

    Reply

  29. Delicious! I added nutritional yeast in the sauce as you listed the option, used Chickpea pasta and mixed in broccoli. I will be making again for sure!

    Reply

  30. Amazing. Loved the texture of the sauce and its taste is just amazing. I added garlic butter shrimp and used gluten-free pasta.

    I think this sauce is done differently compared to others who simply mash the cauliflower in the pan. This uses a blender, and the extra step here is well worth it—gives you that velvety creamy texture and taste.

    Puts regular Alfredo recipes to shame!

    Reply

    1. Yes, I definitely agree that the blender helps to give it that creamy velvety texture. I’m so glad that you enjoyed it!

      Reply

  31. I was planning on doing this recipe tonight. Is Unsweetened Almond Milk okay for the non-dairy milk?

    Reply

  32. This was really good, it did not taste like cauliflower at all! I took a previous suggestion and added charred shrimp and parmesan, very filling!

    Reply

  33. This is just downright bad. I wanted to love this but it was just a flop. I even added a bit of butter and Parmesan and it still was bad. The texture was gritty, it wasn’t flavorful, and left a horrible aftertaste.

    Reply

    1. There must be a problem with your blender then. What kind of blender did you use? It comes out so smooth and creamy everytime I make it. You can see it in the video and images.

      Reply

    2. Made this cauliflower Alfredo with spaghetti and shrimp (pan fried and seasoned with paprika, turmeric and parsley) 🤤😋 soo good! The sauce is amazing 🙏🏻❤️ Licked the plate clean haha. Thank you!!

      Reply

  34. I saw you make this on TikTok and purchased the ingredients the next day, I had to try this out… it was SO GOOD. I substituted with 1/2 cup of whole milk, paired the sauce with with red lentil spaghetti and asparagus, amazing. Thank you so much!!!

    Reply

  36. Tried this recipe out tonight and absolutely loved how it turned out! Was super easy to do, especially for someone who’s just been learning to cook these last few months. Such a creative way to use cauliflower and enjoy a decadent sauce with healthier ingredients. One quick note – I found the sauce to be a little bland after blending, so I added in a bit more salt, pepper, and olive oil. Next time I plan to blend in some grated Parmesan, which I think will enhance the flavor. Thanks, Yumna! ?

    Reply

  37. OMGosh, Thank You for the Amazing Recipe! I Love Fettuccine Alfredo and it loves me waaayyy too much! I actually got this recipe for my son, but you made this dish so Amazing, I tried it and was SOLD! I didn’t add any cheese and followed your directions but added 1/2 c 1%milk and a little veggie liquor, a shake of Zataran’s Creole, all of your goodies and it was amazing! I am not fond of cauliflower, but I Am In Love now!
    Thank you, Thank You, THANK YOU!

    Reply

    1. YAY! Thank YOU so much for the sweet review!! So happy to hear you and your son loved it!! I really appreciate you taking time to leave the feedback!!

      Reply

    2. Today we made it again with shrimp and it was another hit! I am checking out all of your recipes and can’t wait to see what you have for us. Again, Thank You!

      Reply

  38. Just made this cauliflower Alfredo. I’ve been wanting Alfredo for sometime now, but didn’t want all the fat that the original has. This was amazing. The husband even liked it. 🙂

    Reply

  39. Just made your cauliflower Alfredo sauce!
    Honestly I was amazed by the consistency of it, it feels and tastes so much like regular Alfredo sauce! I added shrimps to it and it turned out delicious ?

    Reply

  41. Love this recipe so much! I make it about once a week and I even use the sauce on other foods other than pasta.

    Reply

  42. I never imagined cauliflower would taste this good! It gives a creamy taste without knowing that u just had cauliflower! This Alfredo recipe made me fall in love in cauliflower… amayzingggg

    Reply

  44. Hi, I am actually posting the dish I made with your delicious cauliflower alfredo sauce. It wasn’t totally
    vegan because I added mascarpone cheese. I am always looking for clean fresh recipes and this one will forever be in my book. It’s not time consuming. It’s non gmo. It’s all fresh ingredients and I just loved it. My daughter also loved it. I will be saving lots of your recipes. I love organic clean eating
    and I make 98% of all my meals at home. I am not totally vegan but I eat lots of vegan meals (no red meat. On occasion turkey). Thank you for posting your great creations.

    Reply

    1. Oh wow, I love that you used the sauce and created something unique with it. So happy to have you creating these healthy recipes and enjoying them. I’m like you…not vegan but very plant-forward as they say, hehe. Thanks so much for sharing!!

      Reply

    1. Hi there, I don’t believe that’s the same blender. Third-party platforms, like Amazon, do not have Brandless’ same crazy standard of testing. They really their due diligence to provide a great product at an amazing value for the quality you’re getting, especially when compared to well-known brands, like the Vitamix.

      Reply