Creamy Cauliflower Sauce

Creamy Cauliflower Sauce - a healthy version of an Alfredo or cream sauce recipe. EXTREMELY popular - 4.8 stars from 150 reviews! |

This. Sauce. I make it all the time. I use it in tons of recipes. I spoon-feed it to myself straight out of the blender.

So it’s only appropriate that I dedicate an entire post to my all-time favorite, super adaptable, absolutely totally delicious creamy cauliflower sauce. The garlic, butter, creamy cauliflower cooked to perfection all pureed up in that blender (or food processor, because you have a well stocked kitchen unlike me even though I blog about food, say what?) is just life changing.

I honestly have a hard time NOT putting it in every recipe that I make. If something seems to be lacking, this sauce just magically pops into my mind. Bing! Like, hey! maybe a little cauliflower sauce will help this recipe be amazing! Which is a great idea until things start to get out of control as is often the case in my brain, and somehow I find myself wondering if cauliflower sauce would be good in pumpkin bread. Gross. No, it wouldn’t. But maybe…

Too much, Lindsay. Too much.

Creamy Cauliflower Sauce Diptich

This sauce is really flexible. It can kinda become anything.

Mostly for me, it becomes Alfredo sauce for my noodles and I call it Healthy Fettuccine Alfredo.

Cauliflower Alfredo

And it can also become creamy cauliflower garlic rice. Good grief, I love this stuff.

Cauliflower Rice

Hey guess what? Coming soon it will become sauce for a white chicken alfredo pizza. Yeahhhh there’s a reason why I want you to have this recipe in your head. A reason that involves thick yummy whole wheat crust, this sauce, white melty cheese, chicken, tomatoes, and on, and on, and on, and on.

Creamy Cauliflower Sauce

Before I launch you into the recipe, I feel like I should say this: this is not made from cream and butter and flour. It’s made from caul-i-flower. Get it? Flour? Flower? While I personally consider this sauce to be magical, it’s not going to taste like it’s made from cream and butter. Well, actually, it kind of does, and MANY of you have said how much your cauliflower-shy families loved this sauce, so who knows. I just want to remind the skeptics that this is indeed cauliflower sauce, so you can expect it to be at least a little bit, um, cauliflowery.

And creamily delicious.

Did I already mention howmuchIlovethisstuff?

4.8 from 170 reviews
Creamy Cauliflower Sauce
Serves: makes about 5 cups
  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste)
  1. Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
I like to add a little bit of olive oil for the flavor and to help keep the sauce really smooth. Several other readers have mentioned that they really liked the addition of Parmesan cheese as well.

**Serving size is 1/2 cup.

 Nutrition Info Creamy Cauliflower Sauce

Creamy Cauliflower Sauce - a healthy version of an Alfredo or cream sauce recipe. EXTREMELY popular - 4.8 stars from 150 reviews! |
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  1. I’m going to try this! Does it freeze well?

    • Jana, I haven’t frozen it myself but Erin commented on the Healthy Fettuccine Alfredo that she had tried freezing the sauce and it worked out fine. Here’s her comment: “Okay, so I did the freezing experiment and I’m happy to report the sauce thawed and reheated perfectly. It was only frozen for a few days so I don’t know if it would be in a little tougher shape after longer storage, but it was as smooth and luscious tonight as it was fresh on Saturday.” Hopefully that helps! :)

      • I made a batch of this recently (from the healthy alfredo recipe) and I used 1/2 and froze 1/2 in a ziplock bag. I warmed up the sauce a few weeks later and it was just as yummy!

      • Ali @ Ali Eats Clean says:

        I also froze half the Alfredo sauce and it re-heated really well!

      • Just finished making your sauce and it’s amazing!!!! Absolutely delicious! What do you think about using it as a base for a loaded baked potato soup? Weird?

        • No way! Excellent! :)

          • ALWAYS read labels, which I usually do, but in this case, I bought “store brand” chicken broth to use in this recipe & it was delish, but I suffered so, sick as a pup, not knowing how!! I finally looked at the broth label & there it was~~~~HYDROLYZED WHEAT GLUTEN!!!! Who would have thought gluten would be added to BROTH??? I sure didn’t!!! If anyone else has, please pass along this VERY helpful “look for” on broth labels!!!! I’ll stick to water or even the Cauliflower liquid from now on!!!

          • Rhonda Leftwich says:

            I only use gluten free broth base now and I like it much better than the ready made broths. I find mine at Walmart and Crest, it’s about $3 for a jar but it makes 56 cups of broth so is actually a money saver. The brand I happen to use is Orrington Farms and I’ve actually only used the chicken and beef but they offer a vegetable one as well! I’ll have to try it out with some of these recipes! Can’t wait! Thank you!! Also, their website has a coupon if you are interested in trying it. (just 35 cents savings but hey, better than nothing!)

      • para que quieres congelar haz menos cantidad el producto recien hecho es como esta oerfecto de textura y aroma ademas yo e pongo un toque de tomillo campestre o de curry y no queda nada

    • Add grated Romano – now you’re talkin’.

    • It would be even better for me NON dairy – what can I substitute for the milk?

    • Hello, I’m Vanessa and I’m French. Thank you very much for this great recipe I’ve just made. I’m gonna use it as a béchamel sauce for my lasagnes ! It tastes great..

    • I was a bit of a skeptic, but just made a batch and WOW. I can’t believe how much the texture is like an Alfredo. I used chicken stock instead of veg stock in the blender and it tastes great. Can’t wait to add shrimp and pasta. :)

      Thanks for converting me to the Church of Cauliflower! :)


    • I froze mine for about 2 weeks thawed it out and heated it. It was perfectly fine :) I poured it over veggies and chicken :) selfish!

  2. I’m pumped to try your sauce! Recently I’ve been eating a lot of roasted cauliflower but this will go much better with pasta. :)

    • Ooooooh yum!! The sauce, the rice, the everything cauliflower looks so amazing!!! I can’t wait to try this!! I’m not much of a cook but I’m trying to get healthy so I will attempt, fail and attemp this again! Thank you Lindsay! :)

  3. That rice looks incredible! I. want. it. now!

  4. This looks really good. I can just taste the creaminess. Another one to try.

  5. I love this! What a fabulous way to sneak some more veggies into your life. I love how versatile cauliflower has become! (I recently used it for pizza crust – yum!)

  6. Oh gosh, yes please and thank you!

  7. I have made this sauce and can say that is really is awesome! So smooth and creamy!

  8. Looks delicious! I have a feeling my boyfriend will love this.

  9. I’m not a fan of cauliflower but this recipe and you beautiful pics intrigue me a lot so I’ve decided to give it a try!

  10. Shauna Scarborough says:

    Hi! My blender isn’t all that big, and I know you said I could do it in batches.. but I also recently purchased an immersion blender and haven’t used it yet.. wondering if I could use the immersion blender instead of a regular one??

    • Ooh, I’m not sure, I’ve never used an immersion blender! Is it pretty powerful? If it is, I think it would work fine, you would just have to be okay holding it for a few minutes! You want it to be really powerful so you can get the sauce as smooth as possible. :)

      • Shauna Scarborough says:

        OK, Thanks so much!!

        • I haven’t made this recipe yet (it looks delicious!), bur it looks like it would be completely easy to use an immersion blender with it. I use mine for soups, sauces, and smoothies every day – and it works like a charm.

        • I use my immersion blender all the time. Most recently for brocolli soup with potatoes. I blended it too long and it became too smooth (for that particular recipe) so my plan is to use my immersion blender with this recipe. No way I’m going to risk burning myself when I have a way of avoiding it.

      • Heather G says:

        Immersion blenders are the BEST!!! :) You should definitely invest in one. I use mine all the time for soups, sauces & my refried beans (I hate whole beans). Can’t wait to try this recipe though!

      • The Emmulsion blender worked great!!! Just used it for my sauce and it was perfect!!! I also added some roasted tomatoes to it and it is sooo yummy!!! Hope my kids like it tonight on their pasta!!!!

    • I made this with my immersion blender and I have a relatively cheap one (sharper image) so I’m sure yours will be fine. It worked perfectly! You’ve probably figured this out by now, but make sure you hold the blender closer to the surface. It will try to pull itself down but if you want things really smooth you have to be firm with it and blend for a few seconds at the top!

      Btw – this sauce is awesome!

  11. I found the new love of my life: this. sauce.

  12. I already have this on my list to make… and have bought cauliflower TWICE to do so… and it gets eaten before I can plan it. *sigh*

    soon. SOON. this is my reminder!

  13. I made your cauliflower rice a couple weeks ago and it was delicious. So this sauce is officially in my brain and I will be making it to schmear on all kinds of things. Although, not pumpkin bread. :)

  14. I LOVE white pizza so I will be counting the seconds until you post that recipe!

  15. Oh I am so going to feed this stuff to my kids soon! and feel like the smartest sneakiest mom ever, fingers crossed that it works… but I’d be totally ok if it doesn’t… more for me and hubby!

  16. I think I’d like to eat this straight from the pan with just a spoon! It looks so creamy and delicious. Can’t wait for the pizza recipe, I bet it makes a fantastic sauce.

  17. I don’t think I’ve ever seen a cauliflower sauce before! Most interesting. All that garlic sounds just about perfect with a mild veg like cauliflower!

  18. I’m thinking of a macaroni and cheese recipe using this as a substitute!!

    • Banksia says:

      Genius! Simply genius. Go. Make it. Sneak some ham or prosciutto in there while you’re at it.

      Don’t forget the nutmeg…or, for a different twist, maybe some smoked paprika.

      You have to let us know if you try it.

  19. I am always on the lookout for healthier recipes and this fits the description. Looking forward to trying it. I am a cauliflower lover too.

  20. Oh man this sauce looks good! I could see this being put on so many things–pasta, rice, chicken!

  21. thank you in advance for my new go to sauce! I can’t wait to whip this up tonight and serve with some roasted veggies! yum!

  22. What kind of milk do you use? We usually have almond on hand.

  23. Elizabeth says:

    Lindsay, This looks so delicious and I want to try it NOW ~ but, I must be off dairy for a while (maybe forever) UGH! Is there anything that you’d recommend to replace the butter -?- and milk – almond milk perhaps? Thanks !!!

    • Olive oil for the butter, and you could omit the milk entirely and just sub vegetable broth if you need to add more liquid. The milk helps the color a little bit and helps add creaminess, but it’s not a big deal to omit or replace it with another type of milk. :)

      • Elizabeth says:

        Perfect! Lindsay ~ Thank you so much for all your wonderful creations!!!

      • Elise Villemaire says:

        I’d think any of the soy or nut milks would substitute just as well, though probably not ccconut milk. I plan to try it with soymilk.

        • Soooo, I have a dairy allergy and have to sub anything dairy as well. Here’s a sneaky tip: use a non dairy coffee creamer!! I use silk brand; it’s thicker than regular soy milk with less of the soy taste. I haven’t used it in this recipe yet, but plan on trying it this week… Thanks so much for sharing such a unique and delicious looking recipe!!!

          • Eww DO NOT sub non-dairy creamer for ANYTHING. Ever. Have you read the ingredients on that stuff? It’s usually made of corn syrup, corn/soy/canola oil, and “flavorings”. Yuck.

          • I believe she means a different kind of “non-dairy” coffee creamer. Not International Delight/Coffee-Mate type creamer but a soy-based creamer alternative, seeing as how the brand referenced was Silk. I know my sister had to be dairy free while nursing due to her daughter’s milk protein allergy, and she did a lot of cooking with the So Delicious brand of soy based coffee creamer.

          • I used coconut milk. Perfect. If you want to stay away from dairy, gluten, soy and any roaming carcinogens (that are found in regular coffee creamers such as silk, coffee mate, so delicious, etc.), use Mimic Creme- found at WF. I use it for my coffee and have used it in cooking. It’s a cashew/almond based cream but low in fat and calories.

          • FYI, non-dairy creamer is not safe for dairy allergic people. Non-dairy means “lactose free” but may still contain dairy proteins. Be careful. I would use coconut milk or rice milk (we are soy, dairy, and nut free).

    • Just made this w/ olive oil & soy milk for my daughter who has a dairy allergy. She is 2 & eating it like its candy!

      Also, per a post above, I use my immersion blender & blend it right in the pot (if its not non-stick).

      Thanks for the recipe !!!

    • Hello! My fiance and I are vegan. Instead of milk, soy, or even almond milk, we puree cashews that have been soaked in water overnight. We make tzatziki sauce this way! We have found that using cashews make sauces much thicker and savory whereas nut milks can make it thinner.

  24. I love the idea of Cauliflower and Pumpkin to the point that I made a soup of just that.. Check it out :

    Love your blog by the way Lindsay, I have only just recently started mine and will be using lots of your suggestions to develop further. Thank You :)

  25. This is sheer brilliance. I’m never making anything else again. Thank you so much for being a genius.

  26. What a great idea. I would love to have some of this stashed in the freezer to serve over rice. Yum.

  27. Looks great! I could see how nice this sauce would be with pasta but hadn’t thought of the rice dish– can’t wait to try it! Wonder if it would work in a lasagna too? I see how you could get rolling and think it would go with everything!

  28. So funny that you would post this today because I finally got around to making this recipe tonight for dinner (after pinning it a couple weeks ago)- and I was BLOWN AWAY and so came on your site to copy your address to send to all my family when I saw today’s post! Now I am even more excited to try more recipes with this yummy sauce. I am not even a cauliflower fan but WOW!!! It was so good! Thank you, Thank you, Thank you!

  29. This stuff looks amazing!!

    Can’t wait to see that pizza:)

  30. Oh, yum! What a great way to make a “tricky alfredo” sauce! I wonder how my kids would respond to this?? I think they’d never know the difference!

  31. This will be happening in my kitchen soon! Can’t wait to see the pizza!

  32. That’s it. I’m going out to the store today, and I’m gonna buy me some cauliflower! YES!

  33. Looks like a creamy yumminess of a healthy dose of veggies! I make a similar one for my salmon but use greek yogurt. I will have to try yours, thanks Lindsay!

  34. I love this. I have been personally using cauliflower for mashed potatoes for a while. This takes it to a whole new delicious level. Pinning this one. :-)

  35. I can see how this sauce could be life changing, because it’s seriously about to change mine. Wowzers!!!!! I can’t even begin to tell you how good this looks, especially that pasta!!

  36. This sauce looks soo good! I’ll take it with my paste or rice or anything!

  37. You’re a total creamy freak! I love it. I still need to try your Creamy Cauliflower Garlic Rice!!

  38. I’m not a big fan of alfredo sauce but I really like the idea of using cauliflower instead. Great post.

  39. Lindsay, this looks so delicious and healthy! I can’t wait to try it out

  40. Lindsay – I am currently experiencing a crush on your website 😛 I made something similar with butternut squash – I was a bit squeamish about cauliflower – not my favorite vegetable, the squash also works amazing. I combine it with garlic, cream, parmesan cheese and some salt and pepper. A pinch of nutmeg may be nice too.

    • I do this with squash too! :) I’m glad you liked it!

      • Lindsay, what other vegetables would you suggest doing with this incredible recipe? My picky 2 year old loved it over pasta and I would love to sneak other veggies into her diet. Thanks!!

        • Do you mean to make the sauce with? I use Kabocha (kinda like butternut) squash to make this sauce all the time – it’s a tie for my favorite with the cauliflower. :)

          • Can’t wait to try this and with a dairy allergy among others, I’ll try it with canned coconut milk which I would imagine, would make it very creamy. I think I’ll serve it with gluten-free pasta and maybe some diced ham and peas as well!

        • Banksia says:

          Another stand-in – or even a half-half blend – turnips or rutabagas!

  41. Kassandra says:


    I don’t usually comment on blogs, but I just HAD TO comment on this. I recently got diagnosed with PCOS, and then read so articles about how people were getting great results by going paleo, so I’m now eating paleo.

    My point is that I had to give up all dairy, and so I desperately missed alfredo sauce. This though, this is DEFINITELY a great replacement. I just tried it, and I have to say…. thank you… this is wonderful!

    I didn’t put the milk in it, but it was still fantastic. I did add lemon juice after I was done cause I wanted to see what it would taste like. It’s really good too.

    Thank you very much for experimenting and posting this. You’re a lifesaver!!!

    Now Im on to finding more awesome recipes like this that I can eat!

    Have a great day!

    • That’s so awesome that you can still enjoy Alfredo/creamy sauce without worrying about the dairy. :) thanks for the comment!

      • I was just going to ask if almond milk or coconut could be replaced with regular milk for us paleo-ers :) Also, instead of butter I was going to use coconut butter? I guess I’ll see how it turns out! This looks so yummy! Going to try it over spaghetti squash…

        • I made it and put it over spaghetti squash, veggie over load <3 So delicious. Love tricking myself into eating veggies.

  42. Just made this tonight for dinner. I used homemade chicken broth, and no milk. It was super creamy, and sooooo delicious! Served it up with some fettuchini, grilled chicken breast and asparagus! Thanks for the idea. I too am imagining all the possibilities with this sauce.

  43. I’m interested in making these recipes to see how they taste. I lOVE the BBQ chicken recipe you shared with the cauliflower crust, but my kids and husband aren’t crazy about it. I wonder if they’ll like any of these recipes… Hmm. I may just have to find out. Thanks for sharing them!

  44. Michelle says:

    I don’t have enough caulilfower at home to make all the yummy dishes I am dreaming of right now. I think I am going to start with the pizza…followed by the fettucini…followed by garlic rice…followed by mac n cheese…

  45. Sharlene says:

    Absolutely LOVE this sauce. I put a large spoonful on top of roasted vegetables and salmon. So delicious. I also used it to make creamed tuna with mushrooms on toast. It’s uses are limitless.

  46. Are you kidding me?! I love cauliflower, I love sauce, I love butter, I love pasta, I love pizza, and I love the fact there’s eight cloves of garlic in this baby. Seriously, I love this. Thank you.

  47. OK, I’m intrigued. We love cauliflower and you’ve talked me into it. Pinning to make soon! :)

  48. I love this idea and cannot wait to try this sauce with pasta! I love to use cauliflower as faux mashed potatoes already so I’m sure this will be a winner!

  49. Noelle Jaci says:

    This stuff seriously just rocked my socks off. Totally poor college kid friendly

  50. M. P. Lamkin says:

    This sounds delicious, since I like both cauliflower and garlic (which I grow and use often). I intend to use it as SOUP, with the addition or parmesan cheese, or a good sharp cheddar, and hot cornbread on the side! Makes me SO hungry!

  51. This looks really amazing! However, any suggestions on making it dairy free? I’m thinking Uns. Almond Milk and a vegetable butter…if I try it I’ll let you know how it goes!

    • That sounds perfect. Let me know how it goes!

    • I would suggest using earth balance buttery spread, almond milk and nutritional yeast. I used the earth balance vegan butter and yeast in this recipe last night and it was delicious. And I’m not even vegan, I just love the flavors and try to opt for more healthy ingredients when I can.

  52. yes…this sauce deserves a post all to itself. reminds me to make those 2 meals for dinner!!!

  53. O.M.G. This was SO good! I am speaking literally when I say that my husband and I LICKED our plates clean! And then licked the blender clean, too. I am SO glad I found this. It’s so simple and I would say that it is for sure special company worthy. Thanks so much!

  54. Holy, moly this is good!! I just made the sauce and I seriously need to stop eating it with a spoon since it’s for dinner tonight. I’m going to use it with rice but pasta will be next. Oh, and I put a little curry powder in it after it was done because I think curry and cauliflower are such a good pairing. Holy yum! :)

  55. Adrianna says:

    Since going completely vegan there are a few things i still get cravings for. Alfredo sauce is definatly one of them. This is the closest recipe i’ve tried to the real thing. I LOVE cauliflauer and it has a slight hint of that flavor. If you dont like alot of garlic I would suggest not using 8 cloves. I can definatly see myself putting this on everything! I even had to lick the plate when I was done eating…no seriously I did.

  56. Jessica says:

    I never leave comments on recipes that I find but this one deserves one!!
    I just made it and its Fabulous!!
    I did change a few things though to make it more paleo friendly. I replaced the milk with coconut milk and added some dried mushrooms soaked in water. Also added a chipotle in adobo sauce for a kick. next time I’ll add a bit of goats cheese and for a (non paleo) some parmesan. This is a great recipe to have for a healthier life style yet still getting your creamy sauce fix..:)

    I hope you don’t mind (if you do let me know) I’m going to post to my blog my version but still give you the credit..;)

  57. This is so amazing! I made it last night for dinner as fettuccine alfredo, and had a lot of sauce leftover, so I’m going to try the rice for lunch! Thanks for a great recipe!

    I used one package of frozen cauliflower (about 5 cups, according to the package) and a 4-cup carton of chicken broth. I have a lot of broth left over for another use.

  58. Adrianna says:

    I’m going to be like that old lady with the hot sauce….. I put that sh*t on everything!…..I just put it on a baked potato…….amazing!!! Just sayin….

  59. Made this last night and used it with cheese ravioli. My family gobbled it up and LOVED it!!! Did a little blurb on it on my blog today, too. Linked back here and am going to make your pizza dough recipe this week as well. :)

  60. Gonna try this with ghee and coconut milk! Hey you shoulda named the Alfredo “Fettucini Caulfredo” LOL

  61. Thank you! So good and easy on the calories!

  62. Sabrena Brewer says:

    I came across this recipe on Pinterest and had to try it. I used it in tuna noodle casserole instead of cream of mushroom soup+milk. It was soooo good, tasted just like tuna noodle casserole but better. Thank you sooo much for the recipe, I will be using it a lot

  63. Lindsey, years from now, when you’re older and reflecting upon your life and wondering – did I ever touch anyone’s life? Have I left the world a better place?… you can rest assuredly answer YES! Your recipe for creamy cauliflower sauce has changed my life! It is beyond awesome!!! I have told everyone I know about it. I try to avoid dairy and have missed cream sauces in my diet. This sauce is unbelievably good and makes so happy that I can once again have a “cream sauce”. I made my first batch the other day and, like you, have a hard time not eating it out of the bowl. I will now be buying organic cauliflower every week at the grocery store. I cooked mine in a home-made broth – which I believe added to the deliciousness. I had to write to say “thank you, thank you, thank you!!!”. I love your blog and will be making several of your recipes very soon. BTW… found the link to you on Pinterest.

    • Thanks Debra! Love the idea of using homemade broth! :)

      • Even though I try to practice not eating meat – a turkey carcass from someone’s deep fried turkey makes insanely great broth. I made broth from 2 turkey carcasses last Thanksgiving (one fried, one roasted) and then my mother & I pressure canned 12 jars of broth. Yumm. Give it a try! And thanks again for wonderful recipes. :)

    • Elizabeth N says:

      Does that mean you used non dairy butter and milk successfully? I would love to try this but wonder if it would work with the non dairy things

  64. I love cauliflower! So this will definetely be tried soon. Thanks!

  65. DubNDub says:

    Many thanks for the Cauli options! Found you via Pinterest, bookmarked for later. We cooked this up last night. I added frozen spinach, and served over baked potatoes with cheese. YUM!

  66. Found this on pinterest! We made this recipe tonight for dinner and used it as alfredo sauce. I was very iffy about trying this becaus Im not much of a fan of cauliflower but was plesently surprised by this. We did add parmesan for flavor and we really enjoyed it. It is a low calorie and lower cost alternative to my extra cheesy yummy alfredo sauce. We will see how well it freezes since this does make ALOT of sauce.

  67. Sold! I love this! I am cutting out the white foods (flour, rice, etc) so this is great! My girls and I love Alfredo so this will be great as a healthy alternative. I would love to pin this but they will see it and then when I make it won’t even try it LOL. So, bookmarking and making it when they are out but will be home for dinner Hahaha.

  68. Tried this tonight.. it was SO good! I added a bit of ricotta and it was fantastic!

    Next time, I’m going to try roasting the cauliflower and seeing what it tastes like that way. Thanks so much! Do you know how fantastic it is to see a 20 month old slurping back cauliflower and saying, “”MMMMMMMMMMMMMM!”????!!

  69. I saw this on pinterest and I made it last night for dinner. It’s a wonderful recipe and it really does taste like Alfredo sauce!! I only changed your recipe a bit because I’m addicted to cheese. I added a 1/4 cup of grated pecorino and some nutritional yeast while blending in my vitamix. If you don’t want to use cheese just use the yeast as it adds a nice cheesy flavor without the fat and calories of dairy. I also used chicken stock because that was what I had in my cupboard. I added fresh parsley, green onion and oil cured black olives to garnish the fettuccine. So, so good. Thank you for sharing this recipe!

  70. I was online hunting for this exact sort of recipe because I wanted to try using it in a white lasagna in place of the béchamel.
    I am in the midst of making the lasagna right now and this sauce is so good, honestly you would not know it wasn’t béchamel.

  71. WOW!

  72. Wow, best use of a languishing leftover half-head of cauliflower ever! I used it to make the cheesy cauliflower rice but plan to use it in many different recipes in the future. Amazing creamy texture. Thank you!

  73. We are having this right now. It’s Fantastic! We added two very full tablespoons of heavy cream to the sauce, just to make it a little less healthy :) Our 6 year-old daughter loved it as well!

  74. Stephanie Connell says:

    Ok I am not a cauliflower fan at all…I think it taste like cardboard…however being lactose intolerant now I must learn new ways of having classics…. with that said…I will be trying this out! I will prob add the olive oil and a bit of cheese (most cheese has no lactose!) just for flavor…Can I do the recipe in 1/2? Just so I can try it?

  75. I just made this for the first time and it is DIVINE. I substituted soy margarine and 30 calorie almond milk (for the butter and milk). So far I’ve put it on a whole wheat pizza crust with sliced tomatoes and TVP “chik’n”. My hubby and three kids liked it a lot. One sprinked a bit of soy parm on top and two others sprinkled some nutritional yeast (for a more “cheesy” taste). Thanks so much for the recipe.

    Here’s one of my go-to, super easy cauliflower dishes (raw): 1/3 or 1/4 head of cauliflower cut into bite-sized florets, 1 ripe banana, 4 small dates or 2 medjool dates cut up into tiny pieces (I soak mine in water for about 10 minutes first), juice of half a lime. 4-ingredient deliciousness. Even better after sitting in fridge all day.

  76. OOoh, I meant to add that I’m going to use this next on some zucchini pasta (zucchini cut with a mandolin to look like pasta)….maybe even tonight!

  77. I added in five triangles of laughing cow lite swiss cheese, and it came out fabulous. Great recipe!

  78. Stephanie says:

    Sorry, very bland over just plain pasta.

    So disappointed after hearing all of the raves.

    • I agree… very very bland. Much tastier ways to use cauliflower as a sauce without adding calories. We werw super disappointed by how bland it was – and we added parm salt pepper and crushed red pepper!

  79. Does anyone know how much 5-6 cauliflower florets is? Is that just one big head from the grocery store?

  80. I just made this and it’s amazing. I’m a grown man and trying to figure out how to lick the inside of a blender! I unplugged it first;)
    I’m going to use this as a sauce for pork chops tonight. Thanks for the idea

  81. Holy Moly!! It is so versatile and soooooo YUMMY! I never post comments but felt compelled to let you know how happy I am I found it. The first night we had it on homemade pizza’s and tonight we had it on pasta with bacon, kale and onions with fresh tomato on top (THE BEST!!). Anyway, thanks for sharing it. I’m telling everyone I know about it :)

  82. Lindsay C says:

    I thought this was good, but I agree with a recent previous poster that it’s a little bland. Maybe more garlic? I added some fresh parm and that was good, but it still needs more flavour, in my opinion. I have half a batch left and will try adding some different spices. My son loves it as is, but for my husband and I, we need more flavour.

    Thanks for the recipe Lindsay

  83. Valerie says:

    Omg!! This came out AMAZING!! sooo glad I tried it :)

    We are on the paleo diet so I used coconut milk instead and I probably used a little more garlic and butter than it called for but its perfect!

  84. Kate Casher says:

    Amazing! Even more amazing than I expected after reading about how everyone else thought it was amazing.

  85. Impressive! When I told my husband I was making “cauliflower sauce,” he actually thought I was making sauce FOR cauliflower. And then when I served a hot plate of fettucine with this sauce and fresh veggies, the first thing he asked was, “Where’s the cauliflower?” He was sure the sauce was actually alfredo!

    Perfect recipe — will make again and again. Thank you!

  86. I get it… I mean, I GET IT! I am just now polishing off the last of the remains of this blessed sauce from the inside of my blender!! I am seriously considering licking the blade!! I can’t even wait for my family to get home!! (They will never guess its cauliflower) the garlic i got, but as I was adding the pepper I was nervous! But it’s the perfect combo!! You are an evil genius! And may I add, best friend for my gluten free dairy free diet, just subbed the milk and butter for dairy free options and I am in heaven!!

  87. WOW, this looks amazing! Seriously, if I did not already have a roast ready for the crockpot, I’d be making this with fettuccine for dinner tonight! Now I will have to wait until Thursday when my fettuccine lover daughter isn’t working LOL. First time on your site, and now I’m a follower!

  88. Ah. Bless you. I have friends coming over for an herbivore friendly dinner, and I had no idea what to make. Now I know :-)

  89. Made this last night and it was really great! CREAMY! Husband had 2 helpings. One note on the amount of cauliflower: the heads I got were just over 2# each and I used 2 of them. Made plenty to cover 1# of pasta with extra to freeze. It’s just my husband and me so I could have easily halved the recipe and used 1 head of cauliflower. I did use white truffle olive oil while blending which added great flavor. Also a dash of nutmeg. I usually use salt and pepper VERY conservatively and add at the table but my husband and I agreed ours could have used more pepper so the amounts in the recipe are probably pretty accurate. Thanks for the fabulous recipe!

  90. I also added some cheeses as well as suggested.

  91. rhiannon says:

    Oh. This was amazing! I blended a cup of cottage cheese in with it to add to the richness and to add some protein.

  92. I thought these reviews were probably a little dramatized, but OH MAN THIS IS GREAT! I’ve already been thinking of other ways to use it too! It could just be soup!

  93. I’m so excited to try this sauce! I have used some Alfredo sauces from a jar for a quick dinner and now that I have gone gluten free I can’t use them. I love the idea that I can make this sauce and freeze half for a quick dinner on a weeknight. Bonus…it is better for you than the stuff from a jar! Yay!

  94. I’m going to try this this weekend. Does this only call for about one head of cauliflower or more?

  95. Delish!!!! I tried this over Spaghetti Squash oh my yummy. Thanks for the idea. I’ve made cauliflower mash but I loved your sauce idea.

  96. Ohhhhh …. this is soooo good!
    I saw it on pinterest a few days ago and thought hmmmm must try that!
    Tonight I had left over roast chicken and did a search for recipes. Came across a left overs casserole with chicken, broccoli and cauliflower and a creamy cheese sauce.
    Aha just the thing – I’ll omit the cauliflower and the cheese sauce (I don’t eat flour) and use that lovely cauliflower sauce I saw the other day!
    I ended up without enough chicken so I my casserole is – Broccoli, Chicken, Ham and Your Awesome Cauliflower Sauce.
    Dinner tonight is divine!!!
    Thank you so much.

  97. Just made your sauce, you mention spoon feeding it to yourself? Yep. As I type I have a small bowl of it in front of me! DELICIOUS! I will DEFINITELY make it again (it does make a wonderful soup)

    I added in chicken stock instead of vegetable stock and it seemed to work well, I also added in some red pepper to give it a kick (then again, I like spicy) it seemed to take it well. I did not add any milk or cheese though, didn’t feel like it needed it.

    Glad I stumbled upon this recipe! Thanks!!!

  98. Could you substitute the milk with something else? would coconut milk work?

  99. Ohhh….Found this on Pinterest & had to take a look.
    I am not a cauliflower lover, but have become hooked on the cauliflower pizza crust. So I am looking forward to trying this sauce…especially on my kids!
    It’s fun being in the sneaky mom’s club!

    Thank you!

  100. Made this sauce for my kids, 4 and 2, and my husband tonight. Everyone LOVED it! It’s so hard to find healthy recipes that everyone will happily eat, but this sauce over high protein spaghetti won everyone over. Thank you so much for sharing it with us! I will definitely be making this again. It was super delicious. I have to admit I was skeptical and very surprised by how creamy it turned out.
    Thank you!

  101. Do you think this would work with frozen cauliflower? I’ve fallen in love with many recipes that use cauliflower but they are over $4 a head here but I can buy a frozen bag for a little over $1. I definitely plan to try it but figured I’d ask if anyone else has had success with frozen. Thanks!

    • Yes – I haven’t tried it but other commenters have said it works!

      • Thanks! I looked through most of the comments and saw that people had success with freezing the sauce, but I hadn’t seen anyone that used frozen caulfilower. I’ll definitely give it a shot!

    • Christine says:

      Jen, I tried it last night with frozen cauliflower because our store was out of fresh cauliflower. Not only was it delicious, but it was also probably easier, being that I didn’t have to wash and chop up the cauliflower.

  102. I don’t remember ever commenting on a recipe before, but I just have to now. I pinned this about a week ago, but didn’t have cauliflower until today (I bought 2 bags of frozen- 5 cups total). Just made it for my kids. I usually do scratch cooking, so they have a bit of a high standard for pasta sauce (I cater, too). They “DO NOT LIKE cauliflower!”, so I never make it anymore. HA!HA!HA!- My 16-year old ate ALL the remaining pasta (then moved on to some left-over rice)- SLATHERED with this sauce. DID NOT tell them what was in it, and I probably won’t. Not much left over to worry about freezing; I think my boy has his eye on what’s left for lunch tomorrow! Thanks!

  103. I had wild salmon and veggies served with cauliflower sauce last week in Sm Francisco, and loved it. I’m not a big cauliflower fan, so it surprised me. Just made a big batch of your sauce and its just as good as I was served in the restaurant. Delicious!!

  104. I added crushed tomatoes and siratcha for a spicy rose sauce. Thanks!!

  105. Nichole Walker says:

    I haven’t tried your recipe yet, but I’ve made a similar one with the addition of Laughing Cow Lite cheese wedges. With so many flavor varieties you can tweak the flavor a bit and it makes it oh so good!

  106. I’ve never liked cauliflower…however the picture looked delicious and I had all the other ingredients so I thought, sure I’ll give it a try. It was sooo amazing I couldn’t believe that it was healthy for you. I added a little Parmesan cheese and red pepper flakes to taste…mmmmmm. I will be making this again. Thank you for the recipe!

  107. O.M.G. I just made this and am so dang excited I found this! I ate it on some cooked pasta with rosemary and a few other italian herbs sprinkled on top. When I ate all the pasta, I just put some in a bowl and ate it like soup–is that wrong?? Haha! Thanks for the recipe, love it!

  108. Jakie Helling says:

    Thank you so much for the recipe – made it into kind of a mac and cheese – so good!

  109. Carolyn says:

    I’ll be making this soon and will let you know how it goes!! I’ve been making cauliflower “mashed potatoes” for a while now a d have even served them to people and they has no clue they weren’t eating potatoes!!! What a healthy substitution!!

  110. Wow! That looks crazy good. (And easy enough for me to make.) I too am a blender girl. I had a food processor & it sat in my cupboard collecting dust for 5 years so I sold it at a yard sale. I’ve never been sorry – not even once!

    Can’t wait to try this recipe. :)

  111. I want to eat this RIGHT now!! I love using cauliflower for other things (pizza, potatoes, etc.) this sounds so rich and delicious. Looking forward to trying it. Thanks for the post!

  112. Ohhh this is so good looking!!!
    Since my partner can’t have dairy I used plain rice milk for the milk, and it was just fantastic!!
    Silky, creamy and delicious!!!!!

  113. Ashley M says:

    OMG. This sauce is a lifesaver. Words can’t describe how good it is. Thank you!

  114. Caroline says:

    I have always fallen back on a homemade sauce my mom taught me that she learned from her mom. Butter, flour, milk, salt, pepper, paprika…and then throw anything you want in it to make it into something else; garlic, cheese, etc. I’m hesitant about this cauliflower sauce but my cousin posted it and now I HAVE to try this. I’m breaking tradition here and not sure how I feel about it…. 😉

  115. Shannon says:

    Yummmm! i just made this and it is delicious! I can’t wait to serve it to the family with noodles and chicken. Thank you.

  116. Ohhh I can’t wait to try this! Going to use a veggie spread instead of butter and lactose free milk for easy digestions. Thanks!!!

  117. This recipe is AMAZING, I haven’t had alfredo in YEARS because it’s so fatty and I can’t convince myself that would be a good idea to eat it. I made this sauce tonight and it’s definitely a keeper, my boyfriend was really into it too!

  118. Just a question…. I’m a texture person and am super picky about textures in sauces ….. I know you all say it’s super creamy, but does the cauliflower leave it a little grainy? That’s all I can imagine right now but really want to try it. I probably will regardless but just curious…

    • I found that the amount of time that you cook it for makes a difference. If you just barely undercook it, like until it’s just fork tender but not mushy, it’s actually less grainy, in my experience. And then I would just let the blender run for a long time. Hopefully from the picture you can see the consistency that I got – it’s not like cream sauce, but it’s pretty darn close.

  119. My husband and granddaughter are gluten intolerant. And we try to eat healthy. This meets both requirements and is fantastic. It made a lot and I was able to freeze some and share some with our daughter. This will become a regular thing at our house. Thank you!!!

  120. Made this tonight and it was AMAZING! Subbed EEVO for the butter – which added nice flavor and reduced the lactose (I’m intolerant).
    Thanks so much for posting! Next time I’m making a bigger portion and will freeze it for many meals to come!

  121. Hi Lindsay,
    I am not a fan of cooking, but you inspired me! I just had to tell you that I really think you should take the name of your blog and turn it into a little eating place, kind of like limited number of your stuff like a deli counter. I’m excited to try some of your recipes. Thanks!

  122. Danielle says:

    OMG, this is amazing stuff, you weren’t kidding!!!! I eat Paleo and used Trader Joe’s light coconut milk instead of regular milk. I also sneaked in some Parmesan cheese (not really Paleo, I know….it was one of those 80-20 moments hehe) and it was simply fantastic. I made chicken fettuccine alfredo (using gluten free spinach noodles) and it was MARVELOUS. I will have to freeze half though, because I know I won’t be able to eat it all that fast!! Next time I have to remember to half the recipe ;).

    And speaking of next time….I’m going to make chicken gnocchi (GF of course!) pesto soup, which uses an Alfredo base. CAN’T WAIT!

  123. Kristin says:

    This was absolutely fantastic!!!!! I used a hand blender (even though I was nervous it wouldn’t turn out right), and it worked perfectly! After separating the cauliflower from the vegetable stock, I ended up blending the cauliflower with about 2-3 cups of that same vegetable stock – so I have about half of the stock leftover. I guess I’ll have to make this recipe again in order to use up the rest 😉 My boyfriend and I have been trying to eat healthier and find healthy substitutes for our favorite unhealthy foods. This recipe was perfect! I plan on making this again and again! Thanks for the amazing recipe!

  124. I just made this and it is fantastic! I used chicken broth and prepared garlic purée and I made a chicken Fettuccini Alfredo. I will definitely make it again. It makes a lot, so I will have to freeze the rest. I love that it is only 50 calories.

  125. Jennifer Lacy says:

    Just made the cauliflower sauce (with Parmesan and nutmeg added) over pasta for dinner, and it is a hit…especially with my 8 and 11 year old boys! Seconds for everyone!!! Thanks for the great recipe! I know I will use it often! :-)

  126. Jessica says:

    This looks amazing, can’t wait to try it!! Do you think it would taste the same with garlic powder instead of using garlic cloves?? Thanks

    • I like the cloves because you can kind of bring out the fragrance/flavor by sauteing them but powder would work in a pinch, for sure. :)

  127. I’ll be trying this in the thermomix as soon as i buy the cauli! thanx for the recipe.x

  128. caitlin regan says:

    This would be amazing with a pinch of cayenne pepper and some vegan cheesiness with nutritional yeast!

  129. I made this tonight and used almond milk, earth balance, Cajun seasoning and added nutritional yeast. Very yummy and vegan! My kiddos love it!

  130. Joey Curtin says:

    Can you substitute something for butter, such as greek yogurt?

  131. Christine says:

    So I repinned this from Pinterest. I am NOT a veggie lover, but I have discovered cauliflower – roasted cauliflower and riced cauliflower made into a pizza base. So, I was excited to find this and try it. Now I am eating it and I am even MORE excited! This is so very delicious! You would never know it is veggie based. It tastes like a decadent alfredo sauce! I am eating it on pasta now, but will make the garlic rice tomorrow!

  132. Just made this sauce this afternoon and it worked perfectly. I have an immersion blender and not a fancy one and it took a little time, but blended up smooth and creamy. I added about half a cup of Parmesan cheese and seasoned with salt, pepper and a pinch of nutmeg. It tastes like the most delicious Alfredo sauce! I have half waiting in the fridge that will go with pasta and chicken tonight for dinner and half in the freezer for another night. I have a 12 year old and a one year old so anything I can make ahead to make dinner time easier is a huge plus! I also love all the variations this recipe can make, lots of different meals from one base recipe. Thanks for the great idea! BTW, I’m gluten free and it’s hard to find creamy sauce recipes with no flour. This one fits the bill…served with GF noodles it will satisfy my Alfredo craving. Thanks again!

  133. Jennifer P. says:

    Second time making this sauce; this time I used vegetable broth, and I really think this would work as an amazing gravy over mashed cauliflower. Just a thought!

  134. Colleen says:

    I used 1 cup of coconut milk. My daughter asked what kind of cheese I used. All my kids loved it even my very picky eater. And since he is allergic to dairy this recipe will also become my new favorite also!!!

  135. Kalin Combs says:

    Thinking of trying it as a soup! Any thoughts?

    • I think you should! I slurped it right out of the blender. :) Add wild rice or some kind of interesting grains? or maybe a baked potato kinda soup?

      • Trisha D says:

        I also thought of using it as a soup! I make baked potato soup occasionally in the winter, baked potatoes and white gravy…not healthy AT ALL…I’m thinking this cauliflower sauce might work well in place of the white gravy. I know you said it doesn’t taste exactly the same, but I’m thinking in this instance it may work? It’s worth a try I think so that I can actually *enjoy* the soup and not be worried all the time about how many calories I’m consuming LMAO

  136. OMG this is amazing! I’d give this 10 stars. I deboned a rotisserie chicken, I love Costcos best. I made my own chicken broth by tossing everything but the meat in a pot, added water to just cover, tossed in a cut up onion, celery, red peppers, and some Italian seasoning, garlic, carrots would have been good but not on my Isagenix diet. Simmered a few hours then strained broth. I simmered awhile longer to reduce amt of broth and intensify the flavor.
    I cooked the cauliflower in it and used the immersion blender and the end result is to die for! With my homemade chicken broth I don’t think anyone would have known that is was cauliflower. I served on spaghetti squash, topped with mushrooms I had already sauteed , red onions I had roasted in oven, and some of the rotisserie chicken.

  137. Hello,

    This looks amazing and I cannot wait to try it! I love Alfredo sauce but never eat it at home because it is so unhealthy. Thanks so much for supplying the nutrition information. I am doing Weight Watchers however, and it would be super helpful to have the fiber count. Do you happen to know how much fiber there is in each serving? Thanks!

    • If you click on the the little blue L next to the recipe, you should be able to see the nutrition information with more detail including fiber. :)

  138. Must say, this is fantastic. I don’t generally like cauliflower and my husband hates anything that even might be a vegetable, but I wanted to try it so I made it and didn’t tell him what was in it until after he said he liked it. It’s garlicky and creamy and delicious! A great sub for alfredo sauce (which I love but it’s not exactly diet friendly). I can’t wait to try the rice next!

  139. I just made the sauce and JESUS!! I don’t need pasta or rice.. Just a big spoon!

    • PS: I made a vegan version with vegan butter and a bit of soy cream instead of milk. And some fresh basil! Heaven!!

  140. Can I use frozen cauliflower? Or only fresh?

  141. This is such an amazing sauce!!! The flavor is so full and delicious!! I made exactly as written and just had it over whole wheat pasta and it was soooo good – really quite filling too!! Can’t wait for my husband to try some!! LOVE that it is so low-cal!! Thanks so much for this great recipe!! :)

  142. I saw someone posted earlier that they have a milk allergy and substituted a non-dairy creamer for the milk. I, too, have a milk allergy, and I substituted the milk with unsweetened, original (not vanilla flavored) almond milk, and it came out great! It’s thick like 2% milk, and adds extra calcium! Love, love LOVE this recipe!

  143. I am so excited about trying this! We are making a batch tonight. Thank you so much for sharing

  144. I made this last night. HOLY!!!! I tweaked it to make it vegan but I can’t get over what pureed cauliflower is like. I will be using this as a base for lots of things. And I agree, I was eating it out of the pan with a spoon and contemplating just having that for dinner! Basically I boiled the cauliflower and used the cooking water and coconut milk to blend it. Then I put it back on the stove and seasoned it with salt, pepper, onion powder and garlic powder. That right there was scrumptious. I froze half of it. Then for dinner last night I added nutritional yeast (holy crap good!!!!) and a chopped jalapeno with seeds for some heat. Tossed it with brown rice pasta (gluten-free here) and spinach. YUM-O!! My bf couldn’t believe there wasn’t any actual cheese in it. He had three bowls! So I’m already thinking soup, chowder, dips, white wine sauce, cheesy sauce, caramelized onion sauce, etc. Thank you!!

    • Thanks Nicole! You’re right – it’s so versatile! In fact, I am working on an ecookbook right now for this very sauce! :) It will be done in 2 weeks – yeehaw!

  145. I had my doubts that this would really taste like alfredo sauce…and my Hubby kept sticking out his tongue in disgust at the thought of cauliflower sauce. Well WOW OH WOW!!! This sauce is AMAZING!!! I made it with the veggie broth. I will NEVER go back to high fat/calorie alfredo sauce!

  146. I am an alfredo junkie and decided to give this a whirl to avoid some of the calories. Let me just say…AMAZING! This is delicious, and I think I’ll be making this a lot from now on. I added a tablespoon or so of olive oil and a healthy amount of Parmesan. It’s so yummy!

  147. Thanks again for a great recipe-I made a chicken/broccoli/penne casserole last night with your cauliflower “alfredo” sauce and it was wonderful! My son loved it and didn’t know he was eating cauliflower AND broccoli.

  148. All I need to say about this is OMG Fabulous!!!. Made this last night for dinner and my boys whom by the way do not cauliflower absolutely gobbled this up :) It is our new goto sauce. Going to try the leftover sauce tonight with some rice, fresh broccoli, and ground turkey a one pot meal if you will :)

  149. Emily Chapman says:

    I’m a cauliflower sauce believer! My 5 year old, mostly picky son, just ate 2 large servings of the sauce with fettuccine. WIN! Then to boot my very picky husband ate it blackened shrimp said we should add it to rotation. I sent my nanny home with a cup, put a cup in a half in the freezer and added a whole families worth to fettuccine in the fridge. Fingers crossed it reheats!

  150. I made this 2 nights ago and it is so tasty! I couldn’t believe it when I tasted the first bite out of the blender. It also reheats really well, so much better than real alfredo sauce, you can actually have leftovers. I love it!!!!

  151. Y Mize-Ripley says:

    This would be good in a fresh green bean casserole !!!

  152. Hi, Lindsay! I’m planing on making this, but measurement conversion is a bit confusing to me this time. Can you please be so kind and tell me how much is 5-6 cups cauliflower florets in grams?

  153. Connie Holiday says:

    Just got the ingredients and planning on making this today. Do you cut the cauliflower up before you put it in the broth or take it apart after?

  154. Holy cow! I was so skeptic of this recipe at first. didn’t think it was going to taste like alfredo… it does! so good. thanks so much for this one!!!!

  155. I would have to do a no-dairy option–will experiment with diff options. I heard coconut milk works well too. Also, there are NON-dairy butters out there, but maybe there’s a healthier alternative.

    Thanks for a new twist on the nut creams from alfredo sauce–too many nuts are not good.

  156. I am gonna have to try this!!! My son has a milk allergy so we are constantly substituting Alfredo for pesto or even hummus. I miss my Alfredo sauce! I am gonna start making this and freezing it so when I make a dish for that calls for Alfredo, I will have this on hand. Thanks so much Lindsay!!!

  157. Just made this and love, love, LOVE it. My mom always made a ham and potato casserole with a white sauce and can’t wait to try this instead! She’s gluten free so she will be excited when I tell her. Thanks for sharing your recipe.

  158. I’m so in love with this sauce that I made HUGE batches of it this week to store in the freezer. I make the “base” sauce as I mentioned above. So far I have had the sauce as is, as a vege chowder base and as a non-cheese, cheesy sauce (dairy free here). For anyone who may be interested, I think this beats the cashew cheese sauce..! SOOOOO glad I found this!! (via Pinterest)

  159. Can’t wait to try this but I want to substitute almond milk for the milk and earth balance for the butter making it totally vegan :) Thanks so much for sharing!!

    • Allison E. says:

      That’s exactly how I make mine with this recipe! Works great! My boys, 5 and 7, don’t do veggies and I use this in their white sauce pizza. Even knowing it’s cauliflower they love it. I’m allergic to dairy so I use the leftovers over pasta. I’m also wanting to try a no-cheese white sauce chicken and spinach pizza.

  160. Made this tonight and absolutely loved it! The possibilities are endless with this sauce and I love how healthy it is. Thanks so much for sharing.

  161. just made it and i had to stop eating to comment on how DELICIOUS it is! wow! this is a new favorite.

  162. Have used recipes from all kinds of internet sites and this is the first I was ever compelled to comment on. Made this tonight in alfredo for two. The recipe made enough to use half and I now have the other half in the freezer. At first taste from the processor I knew this was a winner. My BF who hates cooked cauliflower had no idea (didn’t tell him the main ingredient) and scraped his plate clean.
    Now I’ve got all sorts of ideas for using this fantastic sauce. Thinking of making a giant batch and canning it in portions.. any reason that won’t work?
    Thanks so much for a fabulous recipe!

    • Diane,
      I am curious how this cans. Did you ever get around to canning this recipe? I would love to hear how it turned out.

  163. Brittany D. says:

    OMG!! this stuff is liquid white gold! So good! I did add parmesan cheese to mine ( my family probably wouldn’t touch a pasta dish with out some parmesan) I made this with the cheese like you would a traditional alfredo, but i used evoo and almond milk. the pasta has this sauce, mushrooms, spinach and broccoli and my kids and hubby (carnivore to the bone) DEVOURED it!!!

  164. This looks great! We’re dairy free and missing alfredo over here. Unfortunately, I’m also allergic to garlic. Do you think this would work with onion instead? Or is that too different?

    • Yes! For the cookbook I made a version with caramelized onion… it was great. I also REALLY enjoy the sauce without the garlic … just a little bit of all purpose seasoning (my fave was poultry seasoning) and you’re good to go!

  165. Have you ever tried to can the sauce instead of freezing it? I wonder if it would last longer than freezing.

  166. Wow! Just wow! Thanks for sharing such a healthy and versatile recipe. I made it tonight and served it on raw zucchini noodles. Was delish!

  167. I made the sauce per your recipe last night and used it on the Chicken Alfredo Pizza….the most divine white sauce I’ve ever had! I fed it to my husband who never would’ve guess the main ingredient was cauliflower. Such a rich and buttery taste without all the fat. Great recipe that I will be making again!

  168. Arlene mullen says:

    Glad I found this I needed a quick recipe for dinner tonight! I’m Italian and have been looking for a not so bad for you Alfredo sauce :) anyway I have a couple questions 1) do u think it would be good with a mix of veggie and chicken broth I am moving soon and trying to use what’s in my fridge. 2) I saw people froze this but do u think it would be good warmed up the next day my husband takes leftovers to work?

    • I am also wondering how this reheats…I’m considering making it for a meal 3 days in advance, would you suggest the refrigerator or the freezer? Also, should I coat the past beforehand, or right before serving?

  169. Mary Anne says:

    Have you ever tried the sauce with EVOO instead of butter? Just wondering…

  170. I made this tonight and was wondering if I maybe missed something? The sauce was very bland and needed lots of salt…lots. Could I have added too much reserved stock? More garlic?

    The consistency looked similar to the picture. Really really wanted this to be as amazing as everyone says but sadly, it was not a hit in my house.

  171. Though I do not think this sauce was bad, I found it very bland – as if it was missing something, I did try adding a few additional things and it made it better –

    Unsweetened applesauce in place of butter
    Greek yogurt plain in place of sour cream
    Italian seasoning

    With that it made it much better but it still feels like its missing something – I might try adding more Parmesan cheese next time

  172. I hate cauliflower, can’t even say the word without gagging!

    What made me try this I just do not know but it’s is delicious!!!!
    I added blue cheese and wilted spinach for pasta sauce we all loved it even my 5 year old ate it and cooked veg is not her thing at all.
    I froze a couple of batches too and they came out find too.
    Thanks so much I’ve already planned to use it in lasagne, with chicken and as a soup base. I love finding secret veggie recipes.

  173. I am making this tonight for my boyfriend who love’s Olive Garden’s Shrimp Fettuccine Alfredo. I think he’ll appreciate the health benefits and hopefully the taste! :)

    • I really like this sauce, but it does NOT taste like alfredo (though I suppose if you put LOTS of cheese it might, but then you lose the health benefits.) When I first tried it I was rather disappointed because it doesn’t taste like alfredo. But once I stopped expecting it to be something it’s not, then I could enjoy it for it’s yummy taste.

  174. How funny! I won a nationwide recipe contest (sponsored by Veggie Patch Foods and The Sneaky Chef) about three years ago with a Fauxfredo sauce. I’m glad you are enjoying it!!!

  175. This is awesome!!! I added some sweet potato. It gave is a nice rose color. The flavor is wonderful. Love all of the garlic. I can see the versatility of this sauce. Thank you for sharing this.

  176. Hi there,

    I wanted to let you know that we just got finished trying out this recipe. Unfortunately it was not a hit for our family. I followed the recipe exactly, but it was rather bland and tasted like mashed potatoes on top of the pasta. After trying it, I tried adding olive oil as suggested and additional spices, even veggies, but it was still ‘off’. *We did agree that it may be a good ‘base’ for a sauce…My husband even mentioned it would could be a replacement for white sausage gravy if seasoned up…I think next time we will caramelize some onions, roast garlic & red peppers & blend it in with the cauliflower mix for flavor…It will change the color of the sauce, but thats ok =D Thank you for posting this recipe because it opened up some ideas for us!

    • Sorry to hear that Bridgett! I think you’ll like adding some ingredients… I did that a lot for the cookbook and really enjoyed all the sauce variations. The sausage gravy I made was a hit with my husband!

  177. looking for a better option than a can of cream of mushroom/celery etc in recipes. Wondering if this would work because then I can make a big batch, freeze in 10oz baggies and use instead.

  178. Any thoughts on whether or not frozen cauliflower would work for this? Thanks!

    • Yes! I used lots of frozen cauliflower when making the cookbook recipes and it turned out great. Personally I liked fresh better just for taste and texture, but frozen worked really similar-ly. :)

  179. Just a quick question, I can’t figure out what I’m doing wrong! Everyone says it’s so creamy and maybe i’m expecting too much but my sauce is the consistency of Cream of Wheat. Kind of gritty mush. I blended it forever. Re-heated the sauce and boiled it for a while in case I hadn’t cooked the cauliflower long enough and blended it again and it is still Cream of Wheat-ish.

    • Maybe the cauliflower is overcooked? I find that the texture is best when it’s just barely fork-tender. It just blends better that way.

    • Don’t overcook the end product either. By boiling it more you have evaporated the liquid, so what you are left with is just pureed cauliflower. Add more liquid and only simmer the sauce when heating it up. Thanks to Lindsay, I make this *all* the time and have played with it quite a bit. I have used it in soup, as a sauce, dip, casserole base… so versatile.

  180. This recipe is insane! Added some bread dipping spices and served over spaghetti squash with sautéed spinach…wow. Knockout! Thank you for your brilliance

  181. Hi! I am so excited to try this, but I’m a little inexperienced. How many heads of cauliflower make for 5-6 cups of chopped? Thanks!

    • I bought a head of cauliflower, chopped it, then measured it. I adjusted the quantity of the rest of the ingredients based on the amount of cauliflower I had. I did find it was too thin so I just let it cook off some of the extra fluid.

    • 1 large one if you’re shopping in an American supermarket.

  182. Finally made this tonight after having it pinned for months! Delicious. Served it over pasta with garlicky sauteed spinach and fresh tomatoes. It got great reviews! I used an orange-colored cauliflower, which was fun and made it look even cheesier. Definitely recommend!

  183. I have been trying to find the best way to eat my all time fave foods without the carbs. So basically anything pasta, right? I stumbled upon spaghetti squash to replace the noodles… you think this would be good on spag squash??

    • I have had this on zucchetti–julienned or spiraled zucchini. I now use zucchetti where I would normally have used pasta in the past. It went great with this sauce. You can use a mandolin or a spiral slicer (I have a maxam, others like paderno brand.) Or, you could just cut it super thin. Some folks like to let it air dry at least 15 minutes. I haven’t noticed a difference when I don’t. I eat it raw. I do NOT steam it.

    • Personally I didn’t like it on spaghetti squash but MANY readers have told me that they do. :)

  184. Hello :) this looks amazing and I’m eager to try it but I was really hoping that it wouldn’t include dairy at all. Is there any milk substitute you could recommend for this?

  185. I switched out the milk for 1c nonfat cottage cheese. It really helped with the creamy-ness. It was so good! Thank you for a great healthy alternative!

  186. I just made this sauce and, while it tastes AMAZING, it is not as thick as I want. Next time I’ll add less water, but does anyone have any advice for this batch? I already added 1/2 cup parm, 1/4 cup greek yogurt, and 1/4 cup milk. Can I simmer it, or will that make the milk curdle? Thanks!

  187. This was absolutely amazing. I made it on Monday and ate it over fettuccini with shrimp on Tuesday. I woke up on Wednesday thinking about it and decided to eat it again on Thursday. I seriously can’t believe how amazing this is and how it blows all my “light” alfredo recipes out of the water…and crams in a serving of vegetables! It is awesome sauce (literally).

    Even my b/f, who could care less about making his recipes healthier, said he would have thought it was loaded with cream and butter. He’s already coming up with ideas for the leftovers.

  188. Wow, this is amazing!! I wanna eat it straight out of the blender, too!! :) I used it for dinner’s how:
    Thanks a lot, I’m so happy to have a healthy alternative that tastes just as delicious!!

  189. I made a version of your sauce BUT made it vegan by adding 1/3 cup chopped raw cashews, 1/2 cup water and 2 tablespoons nutritional yeast instead of milk and butter. I then used for fettucine and then a version with sroasted garlic added for potatoes. YUM! Brilliant stuff!

  190. I found this recipe on Pinterest and decided to veganize it using almond milk and Earth Balance. I served it over brown rice fettuccine with broccoli and mushrooms. DIVINE! The only thing that I’m going to change next time is to sub out half the garlic for about a quarter of a minced onion. The best part of this recipe is the texture–I can’t believe how smooth it turned out. Wait, no. The best thing is how easy it is! Great job!

  191. I made this last night to go with rice… I didn’t make it exactly as I had no garlic but, wow. It was sooooo good and so satisfying. I’m going to make it again this weekend with the garlic and use it as a white sauce for mac and cheese :)

  192. Okay, this is seriously DELICIOUS. I was honestly a little nervous about making it because of a failed attempt at Greek yogurt Mac and cheese yesterday, so I made half of a batch. It was a lot easier and tastier than anticipated! Cooking it in vegetable broth and sprinkling Parmesan cheese on top adds some awesome favors. I divided up the leftovers into little containers and stuck them in the freezer for an easy dinner (maybe tomorrow night…?). One warning though, add the liquid carefully. I think I added too much of the water from the pot, but it definitely thickens up over time, especially if you’re freezing it.
    Try this!!

    • I made this for the second time tonight. I added broccoli , mushrooms and extra garlic to the sauce and served over whole wheat linguine. I liberally salted and peppered the sauce – it certainly wasn’t bland after that. Also added a little grated Parmesan to the top. Absolutely delicious!!! I am a vegetarian trying to lose weight. This is a winner!!! My husband is a meat eater so I added some grilled chicken. He loved it!!! He thought it was chicken Alfredo – fully loaded with cream and butter. Love this recipe!!!!

  193. I made this over the weekend and it’s awesome. Thank you for sharing!!!

  194. This was delicious!!! I added nutritional yeast and cashews for a little extra protein. I will definitely be making this again soon! Thanks!

  195. I don’t normal say this because I’m quite picky, but you are a fantastic writer. You have the right amount of humor involved but it doesn’t sound like you’re trying too hard which happens a lot. Keep up the good work!

    And the recipes are great!

  196. I haven’t been able to read all the comments. Has anyone added nutritional yeast to give it a cheesy flavor? I keep reading recipes with it as an ingredient to give that flavor, but have never tried it. I apologize of it has already been mentioned.

  197. I am in love with this recipe, planning on using it instead of regular alfredo sauce!!!

  198. Made this tonight and paired it with whole wheat pasta….AH-MAZING!!!! This is healthy alfredo sauce for sure!!! LOVE it and will be making it again. I made so much I also am going to try freezing it just like some of the other comments say. Thanks for the great recipe!

  199. Mary Levine says:

    We tried this tonight and loved it! To make it vegan, we eliminated the milk and added a little more garlic and it was so delicious!

  200. I made this cauliflower sauce last night and I’m smitten !!!
    Loved it to bits….for me its goodbye to the cheese full of calories traditional Alfredo Sauce.
    What a versatile sauce this is.
    Thank you sooo much for sharing….
    I’m surely gonna be back for more on your site.



  201. My husband really likes cauliflower (I’m not a big fan of it )so I tried this sauce. Amazing!!! We had it on chicken with veggie noodles, leftovers we used in potato soup. My husband will just eat it like soup. Yum!

  202. Just curious….why not add in parmesan cheese? I noticed you add in milk, so recipe isn’t dairy free…. Can’t wait to make this!

  203. I want to make this sauce and have it as a staple for recipes, however I cannot have milk. Wondering if plain unsweetened almond milk will work … Will give it a try !!!

  204. This was frickin amazing!!!!!

  205. Just made this with olive oil & coconut milk (so it would be paleo) and it’s so delicious! I was going to use it in an enchilada recipe, but now I just want to sit down with the bowl and a big spoon and call it dinner.

  206. We are a dairy-free home for the most part (my husband has not given it up completely….yet, despite his stomach’s objections!) I have 2 children, a 7 year old that will eat just about any fruit or veggie as long as it is raw and a 4 year old that would rather take a spoon full of vinegar than look at a strawberry (another story – but yes a spoon of
    vinegar : p) Myself and both children are allergic to milk yet my 4 year old loves loves loves cheese. Unfortunately he pays for it so we avoid it. I have tried several cauliflower cheese sauces and but they were never right. I made this one and he just sat and ate it for lunch with whole grain tortilla chips. (Hey – he does not need to know it was cauliflower cheese dip and not cows milk cheese dip!) I also used it to make chicken broccoli casserole (to substitute for the cheese) and no one knew the difference. In fact, everyone ate like it was thanksgiving and unbuttoned their pants : ) Thank you very much!

  207. Just an update- I also poured this over elbow macaroni, threw in a dash of onion powder and gave it to my son as Mac and cheese. He gave it 2 thumbs up!

  208. I just tried this and it is so much better than I was expecting! I had it over some leftover quinoa and it was so delish! Next time I’m going to try it with spaghetti squash. Thanks for the recipe!

  209. Have you ever browned the butter for this recipe? I think I want to try that!

  210. I’m not sure what my family is missing, but I made this for dinner tonight and it was probably one of the worst things that I have ever made. I fed a family of 5 that is well accustomed to eating cauliflower in many different ways and they all said it was disgusting. I followed the recipe perfectly and thought that I had found my go to pasta sauce. Nope. Wasted almost a full head of cauliflower and broth. Hopefully my chickens will eat it!

  211. I have been skeptical of this recipe for months i see it every where on Pinterest. Then after finding out my boyfriend HATES Cauliflower i Decided it was time to try it.

    I made it a little more garlicy than I think I was supposed to but……As I type this I’m literally eating it out of the blender in fork fulls…… BOOM AMAZING I am sooo happy I finally tried this!!!

  212. Blown away buy this sauce, crazy good! A must try. I use the left over the next day on pizza.

  213. Veganized the recipe and it was SO DELISH!!!!

  214. We made this for dinner last night and 4/5 liked it. The only one that didn’t is 9 years old, so disregard that… it is AMAZING! I was licking the blender clean. I love that you can eat an entire bowl and not feel sickly full.
    We added some shredded cheese from Fresh Market to the mix, and about a TBS of olive oil. I will be sending this to friends.
    Thank you!!

  215. I might have missed it somewhere, but how many calories and fat grams are in a serving?

  216. I just made a “take” on this last night … used a table spoon of whipping cream, and 2 tablespoons of nutritional yeast to add cheesiness, as well as cooked the cauliflower in chicken stock.
    Could easily be made vegan but still using veggie stock, and no dairy!! Seriously, I’ve made a lot of “healthy” or vegan alfredo’s this one is by farrrr the best. My boyfriend LOVED it and he’s a tough critic. Tastes great over steamed kale!

  217. Hi

    I tried your recipe and it was super yummy but it gave me gas. Did I do something wrong? Is there a way to add something that would make it better maybe. Did anyone face this problem with this sauce?

  218. Thank you so much, i’ve been considering making something like this but wasn’t sure it would work – when I saw this recipe I gave it a try. Changed it quite a bit by finely chopping and cooking onion along with the garlic, added a little bacon and jarlsberg to it too.

    Served it with veges mixed through and a little cheese on top – Boyfriend also liked it which is a big win!!!

  219. amazing! My 3 yr old son LOVED this. I cubed some butternut squash and sauted it in a little butter to go on top of this alfredo recipe. I didn’t have cream and it was fine without for us.

  220. It was great! I served it over seasoned chicken and whole wheat noodles.

  221. I just made this for my dinner tonight, and put it over some zucchini noodles! It is SO good! Thank you for introducing me to this awesome sauce!

  222. Janet Bowker says:

    I did not like the sauce, I followed the recipe step by step and although it was blended well it still did not have a creamy texture. I added Parmesan cheese because it had a strong garlic taste, which was overwhelming. I will not make it again.

  223. Hannah Mueller says:

    I am a very picky eater – especially when it comes to my favorite food, fettuccine alfredo – and I don’t especially like vegetables. I made this sauce the other day and was amazed! I LOVE it. I actually did a combination of this recipe and your original recipe. Basically followed the original recipe but used 5 cups of cauliflower, 2 cups of the vegetable broth in the blender, 2 Tablespoons of butter, 8 cloves of garlic and the 1/4 cup of cream (no milk). YUM! I’ve been sending this recipe to everyone and can’t wait to make it again and again! So excited to have something that tastes so similar to alfredo while sneaking in some much needed vegetables!

  224. Best sauce ever! I made a batch and it freezes so well :)

    I’ve added it to:

    – Rice for a Cauliflower Garlic Rice
    – Gluten-Free Rice Noodles. Added organic pesto sauce, tossed the noodles with Roasted Brussels Sprouts.
    – White Lasagna

    Thanks for sharing this recipe.

  225. You are an absolute SAINT for creating this sauce!!! I’ve made it twice in the past four days and I am absolutely in love!!! It’s creamy, dreamy goodness that I can slather on anything and not only not feel guilty but because of the amount of veg, always super filling! THANK YOU!!!

  226. So I just finished making this, and it is absolutely delicious.
    I used one huge cauliflower head, and chicken stock.
    So easy!
    I didn’t use any milk.. and it was deliciously creamy and silky without it!

    I did add about three tablespoons plain greek yogurt, but it didn’t even need it. This sauce is perfection! I fed it to my niece who HATES vegetables and she absolutely loved it. I will be making this again and again

  227. Just tried this tonite and love it! Am spreading the word as we speak! Followed the recipe without any modifications, may try some other things later. Thank you so much for sharing.

  228. HI, made this last night for the first time….. and WOW!!!!! Made a whole head and there was just a little left. This has made the keeper list. Can’t wait to try some of your other recipes!! thanks so much

  229. As mentioned by the 1000s of folks before me….THIS IS AMAZING!!! What a great recipe. I just blended it up and it tastes SO great!!!! I am bowled over. Such a great way to indulge without guilt. I am SO glad I caught this post. THANK YOU!!!!!

  230. Emily Gupton says:

    Wonderful recipe! I can’t wait to expand on this for other dishes. I am going to try and convince the hubs we need to buy your book. Thanks for sharing!

  231. Great recipe & loved the e-cookbook for inspiration. I’m a “flexitarian” and have made this into many vegetarian and vegan meals including alfredo, rice, lasagna, and others. Freezes well. The perfect healthful comfort food!

  232. Hi from England, I would really like to try this recipie as a way to get my children eating cauliflower. Please would you be able to convert the cup measurements into grams ? Thanks

  233. I love the look of this recipe and intend to make a thicker version of the cauliflower sauce tonight as a bed for some baked veges topped with some sauteed mushrooms. I might take the hint of a bit of Parmesan in it too…Yum
    By the way Mark I am in Australia and will just use Metric cups instead of Imperial, you could try this until Lindsay has time to reply !!

  234. This is amazing! Can’t believe how rich it tastes! Very impressive. Used skim milk and just a touch of cream. Next time I might try cutting down on the fat even more and see how far I can push it before it tastes too healthy :-)

    I’ve started trying some of these healthy substitute recipes I’m finding online. This was way better than the black bean brownies I attempted. Hard to believe those fool anyone.

  235. I just polished off a plate of this sauce on brown rice spaghetti and it was terrific! I can’t wait to see the pizza recipe-thank you!

  236. I just made this for dinner using small pasta shells and frozen cauliflower, maybe next time add in some sauteed onions for more flavor. I have to say it was amazing better than any pasta sauce. Think I might try it on a lasagna as well instead of speghetti sauce.

  237. This is definitely a must to make. This weekend I’m going to try it.

  238. OMG! This was so delisious!!!! If I wasn’t the one who made it I would have never guessed it was Cauliflower. My 3 year old even said “Yummy Mommy!” I don’t even like Cauliflower. I love alfredo but it doesn’t always agree with me. This was awesome! No issues at all!

    Can’t wait to try it on other stuff!

    Thanks for sharing!

  239. Hi. This looks extremely delicious. Does it bake well? Like for a lasagna?

  240. Guys. Eat this. Eat it now. It’s SO INCREDIBLE. I’m a sucker for creamy sauces and thick, cheesy risotto. I’m pretty sure this recipe has saved my life, or at the very least, my arteries. Long live cauliflower!

  241. Made this a few times now, it’s divine. Might have also coined it “Caulfredo Sauce” on accident. Thank you!

  242. Hi!

    It’s late and I didn’t have time to scroll through all of the comments, but I was wondering…does this really taste like alfredo? Or passably? I’ve been mulling over dinner tomorrow in my head for the past few hours, and was thinking about making this sauce with spaghetti squash and asparagus, but I can’t quite figure out how good it would be, having little experience with cauliflower…

    Another note, out of curiosity, how do you think it would taste if I pureed frozen (thawed) spinach into this?

    Sorry for the lack of a substantial comment, I’ll make this either way tomorrow and I’m sure I’ll come back tomorrow night and rave 😉

    • I had my doubts as well because I love alfredo but it is really really yummy!! It’s not the same but a perfect, healthier alternative. I made it with fresh spinach added at the end and we loved it. I also added in the Parmesan cheese. Go ahead and try it!!!

    • I’m a huge fan of Alfredo so thought I’d give this a try & it’s DELICIOUS! I used bone broth to cook the cauliflower and heavy cream instead of milk, plus about a cup of shredded Parmesan (divided and added at the end of blending). I would totally serve this over pasta and I’m going to use it in place of traditional Alfredo in my Spinach & Artichoke Dip…can’t wait!! Thank you SO MUCH for this awesome recipe!

  243. This will be the biggest test. I have a family of seriously picky eaters. All of my adult children have recently moved back home (yes, I just can’t get an empty nest) and even my mother has moved in. None agree on enjoying the same vegetables but all hands are up (except mine) against liking cauliflower. I love everything and get really tired of all the food battles. I’m going to commit to making this tonight. I like the sound of your rice variation, so I’ll start with that one. If it’s a go then we’ll do the fettuccine.

    Let us put it this way, if my family turns out to like this, then you’ll deserve a Nobel. lol!

  244. When I made this it was way to thick almost like mashed potatoes, so I added a splash more milk and it separated and you could totally tell it was cauliflower. The only thing I did different was use skim milk because the recipe was non-specific. Help!

    • Abi, it does turn out thick but don’t be afraid to thin it with broth, water or milk (mine was very thick). Just add a little at a time so you don’t over do it (make sure to re-season and taste, taste, taste). It really doesn’t matter if you use skim milk ( I used water)…blend it for a few minutes also so it all combines and the cauliflower breaks down. Hope that helps?

  245. I just made this tonight for my fiancé and I, we are on a diet and looking for new healthy options before the wedding …. This sauce, is ABSOLUTELY AMAZING! He was even talking about other things we could do with it. We are not vegetarians, we love our burgers, Mac and cheese and all those other wonderful things that are bad for you but this will go on the weekly rotation! Thanks for the recipe!

  246. Just finished making this. I did make a few changes only because I found pablano (pasilla) chilies on special. I blackened, peeled and de-seeded those and added those to the blender with the cauliflower. I used 1 tablespoon butter and 1/2 tablespoon olive oil instead of the two tablespoons butter. Didn’t add milk and added 1 1/2 cups water. Turned out sooooooooo amazing. This is really a versatile sauce….use your imagination on other ingredients added to it. We’ll be having it tonight served over bbq’d pork loin. Thanks!

  247. Pooja Sheth says:

    i was wondering how would it be if i added tomato puree as well to the pasta sauce?

  248. OMG. This sauce is fantastic. I do it Alfredo-style with pasta, mostly, with a lactose-free milk (enzymatically treated cow milk or plain soy). I am actually eating a bowl of rice macaroni drenched in this sauce right now, so thought I’d comment to say THANK YOU for this wonderful stuff. I was diagnosed with celiac last year, and am lactose intolerant so this cauli-fredo saves my sanity on those days i HAVE to have pasta.

  249. Thank you so much. I just got a Vitamix yesterday and this was the second thing I made with it. My husband and I loved it. I served it over wheat noodles with spinach and it was so good. I used Almond milk and added some Italian season in. Yummmm. I have a bowl in the fridge and one in the freezer. Next up to try it with macaroni for a type of Mac and Cheese bake. Again thank you for posting this recipe and already making my Vitamix a great investment.

  250. I have attempted this for the second time and wondering if I’m doing something wrong??

    The first time I thought maybe I had burned the garlic as it was a yucky overpowering garlic taste. This time around I sauteed some leek with the garlic and was careful to only cook for a few minutes so I didn’t burn it. And I halved the amount of garlic. It’s better but still very garlicky! I’m using the purple variety in Australia, could it just be the garlic I’m using is stronger? I can hardly taste the cauliflower it’s so strong.

  251. I love this soooooooo much! I needed to make this vegan for some friends and it worked out wonderful! Instead of milk, I substituted coconut milk and instead of butter, I simply added more olive oil. I used a vegan chicken flavored bullion and it all turned out wonderful!

  252. Anneliese says:


    I’m just curious what the nutritional breakdown is. I’m on Weight Watchers and would love to try this!

    Thanks :)

  253. BobbiLynn says:

    THANK YOU for this recipe. My step daughter loves Alfredo and she couldn’t tell the difference. I did add freshly grated parm reg- and no worring about freezing.
    Night #1: BowTie Alfredo
    Night #2: used this instead of milk for tomato soup
    Night #3: white sauce for pizza


  254. Made this for dinner tonight. I used it like Alfredo sauce. My preschooler with severe food issues ate it and even said it was good! That means its out of this world good :) he won’t eat veggies so this will be made often. My toddler and I loved it as well. Yummy.

  255. Wasted a whole head of cauliflower on this :(
    Doesn’t take good, didn’t blend well, way too much liquid (I didn’t use ~3-4 cups of the broth… also wasted). So sad

  256. I tried this tonight, after alot of excitement over reading the rave reviews. Unfortunately, for me, it didn’t quite live up to the expectations generated from seeing all the previous feedback. I followed the recipe to a letter, but it was still very bland and watery. I had to add alot more ingredients to make it salvageable. I do have leftovers, so who knows- maybe it’ll taste better tomorrow over quinoa.

    The upside is that I fooled my 5yo into thinking that this was mac n’ cheese (I had mixed it with spiral noodles); so she did eat it somewhat. But for both my husband & me, it was just meh.

    Thanks, anyway.

  257. Jessica Broussard says:

    Was SO happy to find this sauce!! Trying to eat healthy and one of my favorite foods is alfredo pasta! I could eat this sauce by itself it’s so good. Tried this sauce for the first time last night and ate it over spaghetti squash and it was delish!!! Thank you for sharing this!

  258. Mindy Mossberger says:

    Just wanted to let you know how much I LOVE this sauce!!! I never comment on anything but this sauce deserves a comment! I substituted greek yogurt for the milk and it still turned out fantastic! I am officially addicted!!! Oh and I just downloaded your cookbook. I’m not telling my family that all of their dinners are made out of cauliflower sauce! Lol. It’s DELICIOUS!

  259. Stephanie M. says:

    Made this last night for some healthy chicken Alfredo and it’s super delicious! We had some leftover so I used it on the veggie burgers I made tonight. This sauce is awesome and so versatile!

  260. Using this today on “zoodles” zucchini made to look like spaghetti. Looks like a great way to trick the kiddos into a full dish of veggies :)

  261. Um…holy smokes this is delicious. And SO easy. Tastes way better than store bought Alfredo by far! I didn’t use quite as much garlic and though the sauce needed a little extra salt but once I made those little tweaks I couldn’t believe how good it was!

  262. This looks AMAZING! One question, since I can’t eat dairy, do you think this would work with almond milk instead?

  263. I found your recipe on pinterest a couple of days ago, was intrigued and made it yesterday, since I had leftover cauliflower and it was love at first bite!!! ;-). I have not tried it on or with anything yet, as I was too busy devouring it spoon by spoon directly from the blender :-). But I will definitely try all the great ideas posted here asap. This sauce came as a godsend, since I want to lose some weight before summer.

  264. Had to leave another comment because I forgot to rate the recipe.

  265. Patrice Anderson says:

    I recently published an article about cauliflower on Yahoo Voices and included a link to this page. Please see the article at the location below.

    Feel free to send the link to all your cauliflower lovers!

    Thanks and regards,

  266. This sauce was absolutely delicious! I can’t wait to share it on my blog as one of my favorite meals for the 31 day Sugar Detox. Thanks!

  267. Just made this tonight for the first time and holy moly! So so so delish!!! Does anyone know the calorie count of this? I can’t even believe it’s cauliflower! Thank you

  268. OH-MY-GOODNESS! I’ve had this pinned for a while and finally made it today. I added some fresh parmesean. DELICIOUS! I can see making so many slight variations of this in my future. LOVE! Thank you for sharing:-)

  269. OH MY ever living YUMMINESS!!! that is all I could say after the first taste. I had to restrain myself from drinking it strait out of the blinder lol I cannot wait till dinner time, I’m thinking tuna and noodles :) I used frozen cauliflower microwaved while cooking the garlic, a cup of hot water and half a cup of heavy cream cause I didn’t have milk, salt, pepper and at the end a drizzle of Tuscan garlic olive oil. oh my! oh my! oh my!! lol thank you so much.. YUM! :)

  270. Made this tonight – thank you! I added ground turkey and we had it over fettuccine noodles. Yum!

  271. I finally tried this tonight and added some cajun seasoning for a spicier taste and it was yum. I’m currently eat it out of the blender. YUMMMM!

  272. I can’t have garlic. Any suggestions for an alternative? I’m afraid if I leave the garlic out without a replacement, the sauce will come out kind of bland.

  273. After having a heart attack and a stent put in this past April at the age of 48 (no risk factors, healthy weight and clean bill of health when having a physical and bloodwork 3 wks. prior to heart attack), I have been looking for low fat recipes to replace foods that my family enjoys. I already watched fats/cholesterol and limited red meat most nights. When I came upon this recipe a couple of weeks ago, I just knew I had to make it. It is wonderful! I didn’t add the whole tsp. of salt, but did add about 1/3 of reduced fat grated parmesan cheese and absolutely enjoyed it! This one is a keeper for sure!

    • Thanks for the comment Chris! What a scare – glad to hear that it sounds like you’re on the mend and finding some ways to continue your healthy lifestyle!

  274. Dominique says:

    Looks great! But as a non-American: how do you measure five cups of cauliflower? Because I think I could only fit 1 or 2 florets in a cup, but maybe if I cut them smaller and pressed them down I could fit more in. How much would five cups of cauliflower weigh?

    • I don’t know in weight but usually this is going to be the amount yielded from 1-3 heads of cauliflower. When I lived in the Philippines, the cauliflower heads were very small so I used three of them. Here in the US, the heads are HUGE and so I only need to use one.

  275. Little Ms. Me says:

    I just finished blending and tasting this. It’s actually still in the blender. LOVE, LOVE, LOVE IT!!!! And I used almond milk. THANK YOU!!!

  276. Colleen says:

    Hi! I have been using and loving this recipe for a long time now and decided it was high time I came back and said than you :-) I’ve found this is the perfect (better!!) substitute for a white or cream sauce in savory dishes, never mind the fact that it’s delicious all by itself. And, I just made a batch of ‘cream’ of mushroom soup to which this sauce added rich, thick creaminess (I can’t have dairy so this sauce is the perfect sub). I didn’t even have to add a starch to thicken. I’ve found I can simply steam the head of cauliflower, drain, add a whole head of roasted garlic, a little salt, and just puree the whole thing in the Blendtec. Couldn’t be simpler. No broth or milk needed. Thank you very much for a brilliant recipe!

  277. Theresa says:

    Awesome! I switched out milk with coconut milk and butter with ghee to make it Paleo-friendly. I want to try making your creamy cauliflower garlic rice using cauliflower as the rice. Obssessed with cauliflower! :) Thank you for the awesome recipe and inspiration! Eating healthy has never tasted so good!

  278. Made this last night. Added it to cooked spaghetti squash and frozen peas for a “casserole”. It was FABULOUS!!!!!

  279. Can you use frozen cauliflower from the store?

  280. Oooh putting this in lasagne tonight instead of cheese or white sauce!

  281. This sauce is AMAZEBALLS!! Love love love! Thank you 😀

  282. I made this last night when my kids weren’t home as they “hate” cauliflower. I’ve tried a few “tricky” cauliflower recipes but they’ve always known it’s in there. They admitted to liking mashed cauliflower but knowing it wasn’t potatoes (like I claimed) they bugged me about what it was until I fessed up and now are constantly looking for it hidden in my meals! My daughter claims to gag on anything with cauliflower. Anyway, I made it and served it to hubby and we thought it was ok. It needs “something” else though but I’m not sure what. I made enough for 2 meals so I froze the rest and am hoping for some input for the next time I serve it. The recipe on this page is slightly different than in your e-book so I did use parmesan cheese. Maybe I should add some olive oil? The texture is not super smooth and I think that’s what we disliked the most. I blended in my Ninja for a long time. Thanks for any advice you can give. I do plan on using this in some of your other recipes. That e-book is fantastic!

  283. Very interested in this recipe. Thank you so much for sharing. Hubby loves Alfredo. I love cauliflower when it’s in season. Maybe we’ll have a meeting of the minds. lol

  284. And I can so see using this sauce in risotto!

  285. I just whipped up a batch and man, can we just all agree that you are brilliant? I don’t know how you came up with something so creative, but I’m impressed. And glad you did. Now in brainstorming what to make for dinner with it, I’m wondering if you might have any ideas that don’t include pasta/rice/carbs. Is there anything else I could serve this over? I’m drawing a blank.

  286. I just tried this tonight. I didn’t use as much liquid or garlic as the recipe called for but OH MY GOD. It was amazing! I puréed mine really well and you would never know it was made with cauliflower. It was oh so creamy!! Even my steak & cheese loving husband said it was delishious! Greatest thing ever!!!

  287. I wonder that the recipe used in a vegan pot pie recipe. your thoughts?

    thank you

  288. My friend made this last week and has been raving about it ever since! I’m so excited to be finally making it tonigjt! I was wondering if anyone has added some vegetables to the dish that they would recommend. I was thinking some sautéed onions, asparagus and spinach??

    I’ve made so many of your recipes and they are all Delish! Cannot wait to try this one!

  289. This was amazing! All the great taste of a creamy Alfredo sauce without the heaviness. My family is not big on cauliflower but everyone enjoyed it. Thanks!

  290. Thanks Lindsey for this great recipe. I love your writing style, it is so humorous and informative. I am not a big fan of cauliflower, but I can’t wait to try this sauce, because it looks very yummy within the pictures.

  291. How long will it stay good in the fridge? I’m thinking about using this as my meal prep for the whole week, but not sure if it will keep for 5 days (I prepare on Sunday, for 5 days.

  292. Thank you so much for this recipe!!! LOVE, LOVE, LOVE!!

  293. Danielle Manriquez says:

    This sauce is seriously the bomb dot com! Thank you so much for the recipe! Only question I have is that mine cane out thin and not so thick, should I add more cauliflower to thicken it up? I used my ninja to blend and one bundle of cauliflower.

  294. Can this recipe be cut in half?
    Sorry if this question has been asked before but I didn’t see it

  295. Do you have a substitute for the butter?

  296. Kayla Sanders says:

    anout how many heads of cauliflower yields 5-6 cups?

  297. I’m sold. I LOVE cauliflower, though everyone in my house hates it. I want to make this tonight to go with a kinda fondue craving I have right now.

    Only thing is, I don’t have any butter. I do have raw virgin coconut oil – apparently it’s better for weight loss due to being a medium chain fatty acid and digested directly, unlike oil or butter, which goes straight to body fat – anyway, enough of my weight loss chat. Do you think this will work with coconut oil?

  298. INCREDIBLE! ♥♥ ♥♥ 4 pots and pans later .. and way worth it!!! yumazing…..

    • hahaha – glad you liked it Stephanie!

    • Stephanie, I cooked the butter & garlic in the pot first, then scraped that into the blender and used the same pot to cook the cauliflower. Easy way to knock out one pan!

      Thank you so much for sharing this recipe Lindsay! It’s surprisingly cheesy & creamy & even my skeptical husband & kids loved it. Will be using it with lots of recipes soon!

  299. I absolutely love this recipe! I made it last night and it was a winner! I didn’t even have cream on hand, so made it without, and it still turned out fantastic! I will definitely be trying the garlic rice next :)

  300. This is life changing! I’m getting your e-book, too!!!

  301. Sarah jules smith says:

    Made this using kallo vegetable stock and soya milk amazing… Made a broccoli gratin – par boil broccoli for five minutes strain and place in ovenproof dish pour over cauliflower sauce add sprinkling of grated cheese and bake for 25-30 minutes yum!!

  302. So glad I tried this was truly delicious!

  303. Holy comments batman! Sorry if this has been asked but I have 2 questions:
    1-can I use frozen cauliflower?
    2-has anyone mized this with tomato sauce to make a rose with success?

  304. After adopting a gluten-free vegetarian no-soy non-diary diet, I thought I had lost forever the chance to enjoy fettuccine alfredo. It’s been a month since I started this journey and while my health has improved, the food options…well…suck! I WAS trolling for meal ideas (tired of eating bags of steam fresh frozen veggies) when I came across this recipe. I followed the recipe (subbed almond milk) and tasted it while in the blender…and it was the nastiest thing I had ever tasted! Then I added pasta…and ate a bowl of it. Then I offered some to my family. Then I wished I hadn’t offered my family any because they liked it. Then I realized I liked it cause it was good…really, really, good. Then I realized I HAD to thank you for posting this as I now have my first staple meal. Thank you!! :)

  305. Oh. Em. Gee!
    Yes. Yes. Yes!
    I have been trying for what seems like forEVER to make a great cauliflower cheese sauce that my hubby will not turn up his nose at & you have! Way to go! It was very tempting to just eat the blender full for dinner all by itself. Hahaa!
    Now to make my veggie lasagne. Thanks so much for this amazballs recipe. I will be keeping this one in my arsenal for sure.

  306. Looks amazing! Can I use frozen cauliflower?

  307. I totally just made this recipie and the flavor was good but it was really runny and not creamy. I used skim milk instead of whole, and I boiled in water vs vegetable broth. If I switch out the milk and water would that make it thicker and creamier. Please let me know. Thanks,

    • Hi Shanna, you probably don’t have enough cauliflower. I don’t think the milk/water swaps would make a difference – just try using more cauliflower and adding less liquid in the blender next time.

  308. I tried this recipe and I’m hooked already !! Even my fiancé (who happens to be and Chef and therefore loves anything with cream and butter) LOVED it !! My 2015 discovery. Thanks!

  309. Oh wow. For such a simple few ingredients this is pretty darn plate-licking delicious, I think its the garlic butter which really makes this sauce pop.
    Instead of pasta I served this on top of crispy seared salmon and steamed veggies, went together like a house on fire.
    Thanking you for this recipe :)

  310. Lindsey,
    I made this for the first time yesterday. I really wanted alfredo but I know my poor tummy could not handle it. Amazing!!!!!!!!! I used water instead of broth and I used heavy cream instead of milk. It was delicious.
    Thank you!

  311. Hello,

    Can you freeze the rice when the sauce is in it?

    thank you

  312. Is it possible to blend everything in the pot with a hand mixer? Or might it be too watery that way? My food processor broke so I have to start improvising.

  313. THANK YOU THANK YOU!!! This sauce rocks my world :) Made fettuccine first night. Used it in rice with a ton of broccoli (I cooked it in with the rice) * made that a few times in the past 2 weeks. YUM. Got really creative with it today and used the sauce to make Green Chile Enchiladas. Used the cauliflower sauce, some cumin, tiny bit of sour cream, Thick & Chunky Salsa Verde and a couple of Laughing Cow swiss wedges for extra creaminess. Heated it up to melt the cheese wedges. Reserved little less than 1/2 of the sauce. Added shredded chicken breasts and put that mixture in some low carb tortillas and topped with the rest of the mixture. Put a little bit of finely shredded jack cheese on top and baked. Holy cow, DELICIOUS!!! I’m sure I will be coming up with even more crazy ways to use this delicious sauce. Thank you again so very much!!

  314. I have just made it without any butter or milk just some salt and garlic. I used it as my white sauce in lasagne. When I layered the home made meat sauce with the lasagne sheets. I grated lower fat mature cathedral cheddar over the white sauce layers.
    I have just eaten it and you will not know that it is cauliflower, so tasty, lush and super healthy. I will definitely will be using the sauce again. It may be nice with a little broccoli blended in ? Great foil for many recipes……… YUM, YUM

  315. I made the sauce and used 2 heads of roasted garlic instead of the saute’d garlic. Pretty good :)
    I took shaved roast beef, placed boneless, skinless chicken breasts on top, then covered it with the sauce and baked it. My family enjoyed it. :)

  316. Jill Grasley says:

    This was not an easy sell at my house. I finally got around to making it this past week. I served it with pasta. My tween/teens were not big fans and barely ate it. :( I wondered if my mistake was telling them what it was made of. I threw the leftovers in the fridge, wondering how I was going to eat it all myself. A few days later I made lasagna for dinner and decided to use the sauce for vegetarian lasagna. My kids (especially my eldest) couldn’t get enough of it. She said it was the best lasagna ever. After she finished, I told her it was made with the same cauliflower sauce. She requested I make it again soon. I plan to try it in other dishes too. Thanks for a good way to inject more veggies in my kiddos!

  317. Yum! And congrats on the e-book!

    I have to share my favorite Swiss Sauce Cauliflower too.

    Just saw your comment on Our Best Bites and came over to visit.

  318. I made this sauce last night and it’s awesome!! I actually left out the milk…only because I forgot, LOL, but it still turned out great. Using the cooking liquid from the cauliflower was just fine. I love how the butter and garlic really make this seem like a true alfredo sauce!

    I used it on top of a lasagna that I’ll be posting on my blog in the next couple of days. I will be sure to link to your blog when I write about the sauce! Thanks for sharing :)


  319. Helen Stitt says:

    I haven’t tried this recipe yet, but thank you so much for this. It sounds so good and much healthier than the butter/cream sauce that i make. Thank you.

  320. I made this tonight and for a side I made green beans, which turned into green bean casserole after I figured I could add the cauliflower sauce to it instead of the roux I usually make (instead of cream if mushroom soup). It. Was. Delicious. And all 4 boys (husband, 10 year old, 4 year old, 2 year old) ate it up! Yum! I will be keeping this recipe on hand and cant wait to swap it out and add it in other dishes!! Thanks!

    • I seriously have to thank you. This recipe is so delicious, and I am not normally a fan of cauliflower. But I can not get enough of this! Pasta, green bean casserole, potato soup, mashed potatoes have all turned out yummy with this sauce! And I look forward to adding it to beef stroganoff in the future. Yummy!!!! Thanks again!

  321. The cauliflower is one of the most favorite veggies to me! I love cauliflower so much that I can eat it every single day. Thanks a lot for sharing this recipe here! I will definitely try it! Regards! Brentford Carpet Cleaners Ltd.

  322. i followed this exactly-but woahhhh too much liquid!! it was so runny!

    Next time i think i’ll use 1 c water 1 c milk and see how it goes

    • I have made it several times, I never measure out the liquid. I scoop out the cauliflower from the cooking liquid (adds a bit of water anyway) and start blending and adding a little bit of liquid until it starts to blend completely and theres no lumps. I hope you make it again! I’ve added it to pasta, green bean casserole, potato soup, mashed potatoes, I seriously love it. And I am not normally a fan of cauliflower!

    • Helen Stitt says:

      I really enjoyed this recipe and would like to use it with added chunky pieces of vegetables.

  323. I’m always skeptical about cauliflower (I’ve made my fair share of interesting cauliflower recipes that turned out…well…interesting), but decided that I had to try this based on all the positive reviews. I literally just finished it moments ago. I took a spoon, had a taste, and went, “Holy s**t!!”. I proceeded to have many more “tastes”. This is so delicious. I can’t even believe it! Creamy, thick, and flavorful. Everyone must try this!!!

  324. Made this today and it was awesome…well I made cauliflower mash based off of this recipe, leaving out the milk, and spicing with Flavor God’s Garlic and Lemon seasoning! Delish! Thanks for saving my meal prep this week :)

  325. Deanna Williams says:

    I just made this sauce and it was DELICIOUS!!!! I used chicken broth instead of vegetable and added a pinch of parmesan. It was so good I felt like I was cheating on my diet, lol. Thank you so much, this recipes definitely a keeper!!

  326. Rachael says:

    do you think you could add cheddar cheese or any kind of cheese, for that matter do make it into a cheese sauce for macaroni and cheese?

  327. Wow lovely need to try it, thank you very much for this

    • Charissa says:

      Oh my goodness yes!! I LOVE alfredo sauce but am eating healthier now so this is amazing. But where did you get cauliflower florets? Did you buy a whole cauliflower head or did you buy prechopped florets? Thanks!

  328. I made this last night, to add a bit of creaminess I added maybe a half cup of parm, and then another half cup of sharp white cheddar, about 1/4 cup of the 2% milk in the glass bottle, and then 1/4 cup of the cauliflower water from boiling, I also added Irish butter, about 1.5 tablespoon (.2 inch sliver off the block). Instead of browning the garlic in butter, I threw in the raw garlic, and butter with hot cauliflower into my Cuisinart let that go till everything was smooth added a sprinkle of Santa Maria seasoning mix. Next time I shall measure, my amounts ;). But it turned out amazing, it made enough to fill a 32oz mason jar, but perfect for zoodles/pasta and fish for light dinners all this week.

    I wonder how a variation of this would do as a salad dressing base, instead of say mayo: butter/avocado oil and cauliflower blended and added to spices and then add lemon/lime juice or vinegar for a creamy dressing.

  329. THANK YOU!!!! THANK YOU!!!! THANK YOU!!!! THANK YOU!!!! For putting in the nutrition facts as well!!! I wish all people who posted recipes would do this!! BTW, this is delish!! :) Cheers,!! J

  330. Just tried the “cauliflower alfredo sauce” and is excelleeeent! Served over sauté golden yukon potates instead of pasta and as creamier and more delicious than the heavy regular “alfredo”. Been doing homemade marinara & alfredo sauces for the last 20yrs and this cauliflower is lighter and as satifying. Yesterday did one w/butternut squash and is great! Already shared the “alfredo” w/couple of relatives.

  331. Samantnha Burnett says:

    Amazing! My three year old was begging for more!

  332. Wow! This sauce is SO good. I sautéed up half of a sweet onion with the garlic to mellow the garlic flavor for my 10 year old son and added about 1/4 cup of parmesan cheese and MAN oh MAN it is SOOOO good! I am eating it off the spoon right out of the blender as we speak. YUM. Thanks SO much!

  333. Aiden Pearce says:

    Added real ingredients, chicken, Cheese, Milk, and butter. Fried it all in a pan with a bit of a bacon garnish YUM :)

  334. I just made this sauce for dinner tonight. I added about 1/3 c grated parmesan and about 1/3 c Italian blend cheese and served it over a mixture of sauteed zucchini, yellow squash, onion, and black beans. FANTASTIC! Same flavor with less than half the cheese I use in my regular recipe.

  335. Cathie G says:

    We have a few recipes that we keep in the fridge for fast meals as well as a few that are frequent repeats. Just made this sauce and I am positive it will be a new “go to.” Unbelievably good.

  336. I’ve been doing a 21 day Vegan challenge and got on the cauliflower kick and made a pizza with a cauliflower crust. This cauliflower sauce is next on my list for sure. Thanks!

  337. I made this for the fam this weekend and added some parmesan, spring veggies, quinoa pasta, and grilled chicken. It was AMAZING! Even my four year-old gobbled it up.

    Like yourself, I’m already thinking about what else I can add this to. I’m obsessed.

  338. Brianna says:

    Just made this last night and I HAD to come back to rate it. This recipe is amazing!!! I couldn’t help but eat it by the spoonful out of the blender. We added shredded chicken and sautéed mushrooms and had it over spaghetti squash.
    My healthy-food-hating husband couldn’t get enough of it. Can’t wait to put it on everything :)

  339. Wow! Let me start by stating that to my knowledge I’ve never eaten cauliflower before because I was a picky eater raised by a picky eater. Mom thought cauliflower looks like white brains so it was never served. I grew up with these cauliflower prejudices and never questioned them…until today. Now as a Mom myself I’m looking for ways to add veggies not only to my kids diets, but also to my own.
    I made this tonight and it was awesome! I had a jar of commercial Alfredo sauce on hand because I wasn’t exactly convinced this would be something I’d eat (still a picky eater). I figured if it was terrible, I’d toss it and open my jar. If it was ok, I’d open my jar and blend them together.
    No one was more surprised than me when I never opened the jar! I didn’t need to – this stuff was great! I did add a little olive oil and Parmesan to kick up the flavor as suggested. I served it over whole wheat spaghetti and my husband, daughter and I all cleaned our plates (neither of them are known for their love of veggies either).
    I’m not saying it tastes just like traditional Alfredo sauce; the texture was a little different. But it is very tasty and you can’t beat it for the calorie savings. My jar of sauce is 200 calories for half a cup (yikes)! So cauliflower sauce is healthier, lower calorie, and still amazing tasting! What more could I ask for?
    Thanks to you for opening my veggie horizons. Now onto the eCookbook to see what else I can do with my new favorite vegetable!

  340. Have you tried making this with sundried tomatoes? Just curious. I am going to make this tomorrow and I am really excited!

  341. I added an avocado to the blend. wow

  342. Coulinjo says:

    The problem I have is that I read to ‘do not drain’ and now I have a watery tasteless mess. Sigh. I couldn’t think why else it would specify the amount of water unless one used it – even though I could see it getting thinner and thinner when blending. Now I’m going to have to try and cook it down with curry powder and even cornflour to thicken it up but I think it may be beyond saving as it’s too garlicy and not cauliflowery. What a waste of a cauliflower and all that time, not to mention the washing up. That will teach me to read it through!

  343. I loved this sauce! Just made it with leftover roasted cauliflower, white pepper and my homemade chicken broth. I let my daughter take a taste and she grabbed the whole spoon. Poured it over Bok Choy and baked it as a gratin. Delish! Can’t wait to share with my sister this weekend!

  344. Ohmygoodness! I’m definitely making this tonight and not telling my husband that it’s healthy! Thinking that the creamy cauliflower garlic rice sounds like a perfect way to sneak a veggie in.

  345. I have used the same ingredients without the butter and milk and keep more of the broth and made cauliflower soup. Top it with some shaved white cheddar cheese, yum and filling.

    • Olivia Korum says:

      How did it work? I can’t have dairy, and I was thinking I could use margarine, but I think that almond/coconut milk would make it taste funky.

  346. Are the amounts listed correctly? I tried making it and swear I followed everything closely, but as I added the broth it got majorly soupy. It wasn’t thick at all and I only added 4 cups of broth. I was able to salvage it into a soup but could not figure out where I went wrong. I used 7 cups of florets too.

    • You only add one cup of the broth/water that you cooked the cauliflower in, into the blender. The rest is discarded. My only guess is that maybe you put all four cups of liquid into the blender?

    • Hi, Kay! You only need one cup of broth added into the blender with the florets. It sounds like you maybe added all 4 cups to the blender? Hope that helps!

  347. Could you use coconut oil instead of butter?

  348. I made this recipe last night and my husband and I LOVED it! I used chicken broth instead of veggie broth since that’s all I had and sprinkled some parmesan in our pasta dishes and WOW, Amazing! I had a large caulifower so fortunately for us we had so much that we only used half and I put the rest in the freezer for another alfredo night, which I can’t wait to use again! 😀

  349. Ok. This is a really great sauce. I didn’t change it at all. Although it does taste like it is missing some salt, that is not necessarily a bad thing. My fiancee who is not a white sauce fan at all, says is better than Alfredo. I just have to agree. If I didn’t know better, I wouldn’t know its cauliflower. I was definitely doubtful at first, but I am really glad I tried it. Immediately posted it on Facebook. It has gotten some likes. People keep tagging other people on it. Totally worth the notoriety it is receiving. Great sauce!

    Trying to eat low calorie and this was just what i needed.
    Thank you!

  351. Ugh, I wish I had of liked this as much as everyone else! Other than being way too garlicky I didn’t think there was a lot of flavor. Maybe my proportions were off but mine was grainy and not creamy enough even though I doubled the milk. Guess I’ll have to experiment and maybe try some of the other recipes since I have a HUGE jar of leftovers.

    • Sorry to hear that, Megan. If it was too grainy, maybe it needed to be blended a little longer? You can certainly adjust the garlic, salt, and other “extra” ingredients to your liking! Lots of people like adding in some Parmesan cheese. :)

  352. OMGEEEEEEEE……THis was so good. I made this tonight after seeing this online last night. I added a bit of parmesan, peas and some sautéed shrimp to it, and served it over gluten free penne. It was oh so good. My husband was skeptic of it when I told him what I was making for dinner, but now he just said, “put that on our favorite dinner list!” I’ve made “mashed” Cauliflower before, and never even thought to turn it into a sauce. I’m already thinking of making a “Cauliflredo” Gluten Free Lasagna with spinach, broccoli and chicken……THANK YOU! It’s hard to find healthy yummy, gluten free recipes :)

  353. Today I used this sauce as the base of brussels sprouts and caramelized onion pizza and it was phenomenal. Thank you so much for pasting!

  354. I can’t believe I waited so long to try this. AMAZING. I was eating it out of the pan with a spoon. Some of it is going to be a sautéed mushroom sauce with chicken over pasta. Some of it is going to be the base of a yet to be determined soup. Some it is going directly into my mouth again because I can’t wait that long. THANK YOU.

  355. I have no regrets trying this recipe … it was absolutely devine … THANK YOU!!!

  356. Made this with spaghetti squash and shrimp, shrimp fettuccini, YUM! Thank you so much for the recipe!! :)

  357. I’m trying this one tonight, with chicken and green peas. Getting away from the heavy cream and this looks and i’m sure taste amazing!

    BTW we might have the same dog:

    Thanks for sharing this recipe!

  358. Laura Hanna says:

    I have made this a couple of times now and WOW. I have a Vitamix and the sauce comes out SO creamy everyone thinks it is REAL Alfredo sauce. I do put parmesan in it. It is great on spiralized zucchini noodles, spaghetti squash, baked potato and I made eggs benedict with it in lieu of hollandaise. I am still experimenting and am excited to try to make scalloped potatoes with it. And I love the idea of substituting béchamel sauce in my lasagnes, as Vanessa suggested. Thanks for this discovery.

  359. This is an excellent recipe! I just made it and could eat this like soup! Try it, you’ll like it!

  360. Cari Arnett says:

    Wow, yumm! This is yummy good. I am so relieved to have something to put on noodles that is not bad for us. 😉

  361. Julia Donnelly says:

    I veganized this today by using vegan margarine and almond milk and it’s so amazing! I used it for a filling for vegan crepes with broccoli and smoked tofu. It was a delicious dinner!

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