Creamy Cauliflower Alfredo (Dairy-free, Nut-free)


This creamy Alfredo sauce is deceptively healthy.

bowl of pasta with alfredo sauce

In lieu of the heavy cream, butter and cheese found in traditional Alfredo sauce, this particular version gets its creamy texture from pureed cauliflower! Cauliflower is the ultimate “chameleon” of vegetables–> it can easily transform into rice, pizza crust or a creamy sauce, like this one.

You may recall that I’ve tried making this type of sauce on a number of occasions in the past, but it always tasted a little too “healthy” for my standards. As most of you know, I like my healthy food to taste as close to the original version as possible, so I can serve it to my family and friends without getting any weird looks! If it doesn’t taste good, no one will want to eat it… not even me.

I think the key to this sauce is slightly over-cooking the cauliflower, so that it’s very soft and easily blended. In situations like this, I’m not concerned with losing a few nutrients by over-cooking, because the true benefit of eating this sauce is that it’s replacing something that could be harmful to the body. By avoiding the heavy cream, butter and cheese found in traditional Fettuccine Alfredo, you’ll be doing your body a huge favor every time you choose this sauce, instead!

Your taste buds will be pretty happy, too.

This low-fat creamy sauce is dairy-free and nut-free, making it the perfect topping for your favorite pasta or vegetables. I could see it being delicious in a homemade lasagna, or even over a white pizza, too! The options are endless.

Creamy Cauliflower Alfredo
makes 2 cups

Adapted from Pinch of Yum

Ingredients:

1 teaspoon coconut oil, or butter
2 cloves garlic, minced
12 ounces cauliflower florets
1 cup water
1/2 teaspoon fine Himalayan salt, or more to taste
black pepper, to taste

Directions:

Saute the minced garlic in the coconut oil or butter in a small saucepan over low heat. Allow to cook for a few minutes, until the garlic is tender and fragrant, but not browned. 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, reduce the heat to a simmer and cover the pot for 8-10 minutes, until the cauliflower is fork-tender and very soft.

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!) Season with additional salt and pepper, if desired, and serve hot. fork with pasta and alfredo sauce

Note: 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.

4.86 from 48 votes
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Creamy Cauliflower Alfredo (Dairy-free, Nut-free)
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

A creamy, dairy-free sauce that's perfect over noodles or vegetables!

Course: Main Course
Servings: 2
Calories: 64 kcal
Author: Detoxinista.com
Ingredients
  • 1 teaspoon coconut oil , or butter
  • 2 cloves garlic , minced
  • 12 ounces cauliflower florets
  • 1 cup water
  • 1/2 teaspoon fine Himalayan salt , or more to taste
  • black pepper , to taste
Instructions
  1. Saute the minced garlic in the coconut oil or butter 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, reduce the heat to a simmer and cover the pot for 8-10 minutes, until the cauliflower is fork-tender and very soft.
  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!)
  4. Season with additional salt and pepper, if desired, and serve hot.
Recipe 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.

This sauce is delicious on its own, but it can be extra-tasty with a few add-ins. A few ideas are listed below, but feel free to get creative!

Optional Add-Ins:

  • A generous topping of freshly grated Pecorino Romano or Parmesan, for an authentic-tasting Alfredo sauce.
  • Sun-dried tomatoes and fresh spinach.
  • Sauteed mushrooms and roasted broccoli.
  • Nutritional yeast, for a dairy-free “cheesy” flavor.

Enjoy!

Reader Feedback: Are you a fan of creamy Alfredo sauce?

 

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Comments

Carrie

i made this for dinner tonight and it was a big hit! it got a solid “a” among young and old. I love the fact it only has a teaspoon of oil, adding very little fat to the dish. i added a pinch of nutmeg as well as a couple TABLESPOON of nutritional yeast flakes, garnished with fresh basil and served over gluten free penne. definitely a keeper.

Laurie

WOWWWWW! This is delicious! As a new mom I am in need of food that I can prepare fast and is also healthy. My one year old throws any veggies off his plate so this is perfect way to get his veggies in. Do you think this sauce would freeze well?

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