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4.8 from 264 votes

Cauliflower Alfredo (Vegan & Nut-free)

This CAULIFLOWER ALFREDO SAUCE is a healthy pasta topped, made from pureed cauliflower! It's deceptively easy and delicious, while being vegan and paleo friendly.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2
Calories: 64 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 2 cloves garlic , minced
  • 12 ounces cauliflower florets (about 3 cups)
  • 1 cup water
  • 1/2 teaspoon fine Himalayan salt , or more to taste
  • black pepper , to taste

Instructions

    Cup of Yum
  1. Saute the minced garlic in the oil in a small saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant, but not browned.
  2. Add the 1 cup of water to the saucepan, along with the cauliflower, and bring the water to a boil. (The water will not cover the cauliflower, and that's okay.) Once the water is boiling, lower the heat to a simmer and cover the pot to cook until the cauliflower is fork-tender and very soft, about 10 to 15 minutes.
  3. Transfer the entire contents of the saucepan into a blender or food processor, and season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids-- the steam pressure can blow the lid off your blender. Cover the vent in your blender lid with a thin kitchen towel to allow venting.)
  4. Season with additional salt and pepper, if desired, and serve hot over your favorite pasta.

Notes

  • Keep in mind that this sauce will need additional salt if served over plain pasta or steamed vegetables, as the flavor will get diluted. If you plan on adding another salt source, such as Parmesan cheese, the additional salt may not be necessary.

Nutrition Information

Calories 64kcal (3%) Carbohydrates 9g (3%) Protein 3g (6%) Fat 2g (3%) Saturated Fat 1g (5%) Sodium 639mg (27%) Potassium 508mg (15%) Fiber 3g (12%) Sugar 3g (6%) Vitamin C 82.9mg (92%) Calcium 43mg (4%) Iron 0.7mg (4%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 64

% Daily Value*

Calories 64kcal 3%
Carbohydrates 9g 3%
Protein 3g 6%
Fat 2g 3%
Saturated Fat 1g 5%
Sodium 639mg 27%
Potassium 508mg 11%
Fiber 3g 12%
Sugar 3g 6%
Vitamin C 82.9mg 92%
Calcium 43mg 4%
Iron 0.7mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.