0 from 0 votes
How to make cauliflower Alfredo sauce
Simple and easy to make healthy alfredo sauce using cauliflower, dairy-free milk, broth, garlic, and olive oil.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 6
Calories: 92 kcal
Course:
Main Course
Cuisine:
Italian , American
Ingredients
- 1 medium cauliflower head about 5–6 cups cauliflower florets
- 4-6 large garlic cloves crushed
- 2 Tbsp olive oil
- 6-7 Cups vegetable broth or water
- kosher salt and pepper to taste
- 1/2 cup milk dairy or non-dairy
Instructions
- Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
- Start by carefully cutting through the tough core of the cauliflower.
- Chop into florets. All roughly the same size.
- Crush the garlic cloves.
- Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
- Add in the cauliflower florets and water/vegetable broth.
- Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
- Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency.
- Taste and season with salt and pepper to taste.
- Pour the cauliflower Alfredo sauce back into the pan.
- Stir in cooked spaghetti. Serve immediately and enjoy!
Cup of Yum
Notes
- Substitutes:
- Storage:
- Place leftovers in a container and store in the fridge for up to 7 days. Reheat in the microwave when ready to eat or added to pasta. You can freeze for up to 4 months.
- Nutritional facts:
- Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
- Any milk would work. Feel free to use 2%, fat-free, or dairy-free for a vegan option
- You may use frozen cauliflower.
- Avocado oil, Olive oil, or butter for keto.
- Vegetable broth or water. The broth will give it more flavor.
Nutrition Information
Calories
92kcal
(5%)
Carbohydrates
9g
(3%)
Protein
3g
(6%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
2mg
(1%)
Sodium
978mg
(41%)
Potassium
321mg
(9%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
533IU
(11%)
Vitamin C
47mg
(52%)
Calcium
48mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 92
% Daily Value*
| Calories | 92kcal | 5% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 2mg | 1% |
| Sodium | 978mg | 41% |
| Potassium | 321mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 533IU | 11% |
| Vitamin C | 47mg | 52% |
| Calcium | 48mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.