This creamy, decadent Cauliflower Alfredo Sauce comes together quickly and is packed full of flavor and nutrients.
Like me, you may have noticed there’s been an ongoing rebranding when it comes to cauliflower in the last few years.
Growing up, you truly could not pay me to put this food anywhere near my face. At nine years old, I thought just about everything about it was vile. But the truth is, most people just haven’t tried cauliflower when it’s done really well!
This recipe is proof that we are seeing this veggie’s fresh new beginning. It is a wonderfully versatile vegetable, and can be cooked in a variety of ways all over the world – you can roast it, you can rice it, you can mash it, and you can pickle it – and in this recipe, you can whip it up into an absolutely delicious sauce to stir through your favorite pasta!
Thinking of making a chicken Alfredo? Top the chicken with this cauliflower Alfredo sauce. Call it a healthy food hack, or call it just plain yummy. Either way, you won’t regret it.
Is Cauliflower Alfredo Sauce Healthy?
Cauliflower is a great source of potassium, vitamin C, vitamin B6 and folate. It’s also a good source of fiber. This cauliflower Alfredo sauce is fully vegetarian, and can easily be made vegan by swapping the cheese and butter for your favorite dairy-free alternatives. Another option would be to use good olive oil in lieu of dairy butter, just keep in mind that olive oil does tend to have a distinct flavor.
Frozen Cauliflower vs. Fresh Cauliflower
For the sake of convenience, I’m all for utilizing frozen veggies to make certain soups and stir-fry dishes. However, when it comes to this cauliflower Alfredo recipe, I’d recommend using fresh, raw cauliflower. You can either buy the whole cauliflower that you’d be cutting yourself, or you can usually purchase pre-cut cauliflower florets and skip the cutting entirely. Just do what works for you!
Since this dish doesn’t use a lot of ingredients, using fresh cauliflower will pay off in a rich, subtle flavor that would be hard to achieve if you were to use frozen cauliflower. Frozen cauliflower also contains more water, which would result in a less smooth, creamy sauce.
How to make ahead and store
This cauliflower Alfredo sauce can be made up to 3 days in advance and stored in the fridge for the best flavor. You can also freeze portion-sized containers of the sauce, but be aware that freezing may affect the final consistency.
Serving Suggestions
If you ask me, when pasta is on the menu, you can’t really go wrong with a good Caesar salad. This Salmon Caesar Salad is seriously good and the salmon will add a great deal of protein and healthy omega fatty acids to the meal.
This Roasted Chicken is another solid option and would round out the meal into something really delicious. For dessert, these Flourless Gluten-Free Chocolate Cookies give other cookies a real run for their money.
Ingredients
- 1 medium head cauliflower cut into florets
- 4 cloves garlic minced
- 1/2 medium onion finely diced
- 1 tablespoon unsalted butter
- 3/4 cup vegetable broth
- 1 cup milk
- 1/3 cup Parmesan cheese grated
- Salt to taste
- Freshly ground black pepper to taste
- 3 tablespoons fresh parsley chopped
Instructions
- Bring a large pot of water to a boil, then add the cauliflower florets and cook for about 8 minutes or until they are fork-tender. Drain and set aside.
- Melt the butter over medium heat in a skillet. Add the minced garlic and diced onion; sauté until the garlic is fragrant and the onion is translucent.
- Transfer the cooked cauliflower to a blender. Add the remaining ingredients, except for the parsley. Blend until smooth and creamy.
- Taste and adjust seasonings if necessary. Serve the sauce hot over your favorite pasta. Sprinkle on fresh parsley when serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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