Healthy Fettuccine Alfredo

I’ve been making a mess lately.

Healthy Fettuccine Cauliflower Alfredo

A mess that starts with slurpy delicious noodles and ends with creamy healthy sauce.

I’m of the belief that Alfredo sauce is King. Even deep red tomato sauces (which are supposed to be deep and red) are at their best with the addition of a little cream. Which makes them not deep red anymore and more like a pinky-orange. Pink is fun, right? It’s just like I just try to make everything into Alfredo. That’s just what it’s like.

The truth about Fettuccine Alfredo, besides the truth that it’s the most cozy and comforting food known to humans, is that it has no business being in my life after I’ve spent the last 8 meals filling up on corn, pumpkin bars, and stuffing. And PS: thank goodness that stuff makes great leftovers considering my Gatorade and cracker sickie Thanksgiving eats. If I may digress for a second, why is stuffing And with gravy? Ugh. The glory of eating again.


Ok, so that picture. That was cauliflower.

Because this Fettuccine Alfredo is made with cauliflower.

AND, you guys. Now I am going to eat it forever.

Who knew that cauliflower puree could make an Alfredo sauce that is still really creamy and slurpy and cozy comfy good! And I can eat it anytime I want, even the week after Thanksgiving, because it’s not made with heavy cream and butter. Except there’s just a teeny bit of cream and butter, because what is Alfredo – even fake Alfredo – without cream and butter?

But come on. Considering that most of this sauce is VEG-ET-ABLES, well, I don’t know, you tell me.

Tell me I should eat it every night. I dare you.

Healthy Cauliflower Alfredo

My mom brought me some fancy noodles when she came to visit – you know, the kind they sell at specialty boutiquey food stores that make you feel like quitting your life and moving to Italy and making homemade ice cream for the rest of time? Or the kind that somehow suck your money out of your purse and plant mass quantities of artisan chocolate bars in their place? Salted Toffee Dark Chocolate, anyone?

But the noodles. They were SWEET POTATO fettuccine noodles and they were kind of spicy, like Christmas-y nutmeg spicy. Those noodles with this sauce? It was the most amazing, comforting combination of textures, flavors, and spices in one big ol’ bowl of pasta.

Healthy Fettucine Alfredo

You would be wise to make this happen if you’re into the whole noodles and creamy sauce thing.

Healthy Alfredo Pasta

4.8 from 69 reviews
Healthy Fettuccine Alfredo
Prep time: 
Cook time: 
Total time: 
Serves: 8
  • 1 lb. uncooked fettuccine noodles
  • 3 small heads cauliflower
  • 6 cups vegetable broth
  • 6 cloves garlic, minced
  • 1 tablespoon butter
  • 1 teaspoon salt
  • pinch of nutmeg
  • pinch of black pepper
  • 1 tablespoon olive oil
  • ¼ cup heavy cream
  • 1 cup starchy boiling water from pasta pot
  1. Chop the cauliflower. Bring the vegetable broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes. In my experience, the longer you cook it, the smoother the sauce will be. Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes or until soft and fragrant.
  2. As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving some of the starchy water to add to the sauce later.
  3. Transfer cauliflower to a blender with about 2 cups of the broth. You may need to do this in batches depending on the size of your blender. Add the sauteed garlic, salt, nutmeg, and black pepper and puree until very smooth, about 5 minutes. Once the mixture is moving, stream the olive oil into the blender. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.
  4. Add the cream and cook over low heat. Add the starchy pasta water (or regular water if you're not making pasta) and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.
The sauce will "dry out" a little bit as it cools on the pasta. Adding a little water to the leftovers will help make it creamy again. Serving size is ⅛ of the noodles with about 1 cup of sauce.

Nutrition AlfredoUpdate: After your requests in the comments, I found the sweet potato fettuccine noodles online! I highly recommend you get yourself an early Christmas present. Here’s the link to buy it!

Update #2: Many of you have asked about the size of the heads of cauliflower and noted that you’ve had extra sauce. I updated the recipe ingredients to say 3 “small” heads of cauliflower. My produce selection here in the Philippines looks a bit different than the jumbo heads of cauliflower in the states. :)

Update #3: Here’s a link to my more recent post with just the cauliflower sauce recipe, adapted slightly.

This healthy fettuccine alfredo is made with a creamy cauliflower sauce that tastes just like the real thing. Only 280 calories per serving!
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  1. I’m home sick from work today and all I can think about is how a giant bowl of this pasta would make me feel so much better. Plus with all that cauliflower in there, I’m sure it’s practically medicinal.

  2. Whoa, I LOVE that this has hidden veggies!

  3. Lindsay. we are twinsies. i made cauliflower alfredo last weekend!!! of course, yours look so much better. but really – can you go wrong with alfredo? especially of the healthy variety? love the pretty colorful boxes w/ the nutritional info on there – so crazy how much better this is for you than your typical restaurant version!

  4. Cauliflower in alfredo sauce? What stealth awesomeness. My mind is blown!
    PS. I went through FOUR ROUNDS of leftovers. Definitely needing this pasta now

  5. I’m totally into this! Love this idea!

  6. I am all about the comfort foods right now, and Alfredo has always been a favorite. I LOVE the cauliflower idea!

  7. A few months ago, I would’ve looked at this and laughed. Cauliflower? ha. But I just started pureeing it with coconut milk and garlic at every chance I get for a mashed potato alternative and now I believe in it’s powers. This looks unreal! :)

  8. What a great idea! Cauliflower! Who knew? Now I’m going to have to try this, since I’ve been on a vegan fettuccine alfredo streak lately.

  9. Oh my goodness, this looks so incredible!! Now I feel like I need to find those sweet potato noodles. Obviously, I will need to make a batch sans sweet potato pasta to hold me over. I have a recipe for what I call “sneaky” Mac and Cheese that uses cauliflower and butternut squash, and it is like my favorite!! This one is totally going to be my new favorite!! :)

    • Alyssa, where did you find that recipe for the stealthy (healthy) Mac and cheese? It’s a favorite of my husbands but I hate the butter/cream calorie punch it packs (not to mention the lbs it packs) if I make it as often as he likes! (Every other night practically.) if you were willing to share your ninja-recipie I would SOOO appreciate it!

      • Also, I’m sorry for mis-spelling your name :( typing on an iPhone here and couldn’t see the right spelling as I was typing. But gosh I hate doing that to people!

    • Alissa would you share your mac and cheese recipe???

    • Mary Ann says:

      Any chance you would be willing to share your recipe?

  10. You’re my hero. SERIOUSLY. Skinny Alfredo is a dream come true. THANKS!! :)

  11. For real? I’m going to have to try it to believe it. Mmmmm alfredo….

  12. O.M.G.

  13. Looks delicious! I would never have thought of using cauliflower in a sauce! I still have to make your cauliflower pizza dough too.

  14. Your fettucine looks amazing and the way you describe the noodles has me super intrigued!! Where did your mom get the noodles? As a huge fan of sweet potato, I’d love to try them and the fact that they have warm seasoning makes them sound so appealing! I’d definitely slurp this fettucine down and get cream sauce all over the place!

  15. Oh, my husband loves alfredo, but I rarely make it because of the calories. I wonder if I could sneak this one by him?!

    • You totally could. My husband is an alfredo snob. I made this tonight, and he said if he hadn’t have seen me pureeing the cauliflower, he wouldn’t have believed it. It’s fantastic! I am a total foodie, and can usually notice when things are remade as healthy, especially if a recipe is heavy on cream/butter/cheese, because it’s so hard to replicate those tastes and delicious mouth feel. But this one does it! I hope you and your husband enjoy it as much as we did!

    • I love this recipe!
      Have you ever made it ahead of time?
      Or froze it? O

      • Hi, Kristin! (great name, by the way :) ) In general, we don’t recommend freezing dishes with pasta in them as the noodles can get mushy. However, this creamy cauliflower sauce could certainly be made ahead of time and/or frozen! For the noodles I would cook them closer to when you’re going to eat them, but they could be tossed with the previously made sauce. Hope that helps!

  16. Just gorgeous! I love this recipe and the imagery is so lovely – a beautiful mess!! :)

  17. Will definitely try a version of this. Not so much because it’s healthier than alfredo but because I super really love cauliflower, and because my boyfriend really does not, I never end up buying it (half usually goes to waste before I can eat it all). Think this would make it easy to eat it quicker. :)

  18. Wow that is a brilliant recipe…i did see the sweet potato past noodles in the grocery store and keep forgetting to buy pasta, dont love the effects of it!

  19. This looks incredible. I can’t wait to try it and love that it is made with cauliflower. What a good idea!

  20. Oh! I love that this is a healthy alfredo. I never eat alfredo b/c I feel that it’s so unhealthy. I recently tried a potato soup recipe that has some cauliflower in it and loved it so I suspect I would love this one too! Pinning for later–can’t wait.

  21. So. I’m cool with the cauliflower. I get down with veggies. But if we can be honest here, I don’t believe you that this tastes like Alfredo because it’s missing the best part. The cheese. I need someone to attest to a cheese factor here. :)

    • Good point – I did add a little Parmesan cheese to this the second time I made it but I actually liked it better without! Weird.

    • Agree w/ Christina. Made this tonight. I could skip the olive oil and with 1/2 c. grated parm I was a happy camper. It’ll still be lower fat than traditional alfredo. Either way, this is way more successful for me than a mac and cheese recipe I made w/ cauliflower.

  22. An alfredo sauce made with caulifloweR? YOU ARE A GENIUS! And I really need to get my hands on those specialty noodles!

  23. Wowser!!! This is awesome!! I’m really into veggies turned sauces… it works so well with sweet potatoes and butternut squash and asparagus and peas… why did I never think of this?! You are an alfredo genius.

  24. Welllll, hello there, beautiful Alfredo! I feel a little embarrassed that this is my first visit to your blog. Confession: I found you by searching for “cream cheese coffee cake.” But I stayed because I wanted to eat the Alfredo. And like you, I need lightness, noodles with illusions. Thanks for this recipe. You have a new fan. Gorgeous, gorgeous blog. So simple, so splendid. Cheers.

  25. Tricking me with vegetables?! I’m in shock. But I do love how creamy this looks even if it’s fake 😉

  26. Yum! This looks amazing! Can’t wait to try it.

  27. I am sooooo stoked to try this. I’ve been to try cauliflower puree for ages and this was the perfect motivation! Bring on the cauliflower.

  28. Healthy alfredo?? I think I’m in love. Cauliflower is now on the top of my grocery list 😀

  29. This is comfort food at its best. I can’t get over that cauliflower sauce…amazing!

  30. An Alfreda sauce made with pureed cauliflower? Brilliant. I don’t know where you found this recipe but it is a keeper. I’m betting those sweet potato fettucine noodles your mom brought are too.

  31. i am stoked….this recipe looks absolutely amazing. i fix dinner for a bunch of friends and i’m always looking for vegetarian recipes that totally rock. i have a question….no, two questions: 1) do you salt your pasta water? i noticed that you didn’t mention that and put in a teaspoon of salt as you blended the vegetables. so…if i salt my water, do i decrease the salt? and 2) do you know the branch of sweet potato fettucini noodles your mom bought you? maybe there is a source online because you’ve got about half of your comments people here who really would like to have those noodles. thanks….

  32. you really could’ve fooled me from your gorgeous pictures. i honestly thought that was a truck-load of creamy cheese and cream & you somehow “healthified” it. haha, for a second i was like, “how the heck could you healthify that?” and lookie what you did. i MUST try this IMMEDIATELY. i want to put my face in that pan!

  33. Lindsay, I am SO GLAD I found your website. This recipe sounds awesome–while my husband would never willingly eat cauliflower, I think I could sneak it past him in this. :-) Thanks for sharing.

    • Mine didn’t know, either! Although that’s not saying much since he doesn’t have the most discriminating palate, but still. :) Thanks for the nice comment!

  34. What a fabulous and inventive idea! It looks so thick and creamy, it’s hard to believe that it could be healthy, but you did it!

  35. What a genius idea! 😀 I can’t wait to try it out for myself.

  36. This looks amazing!!! I make “mashed potatoes” with cauliflower and my family isn’t any to the wiser yet. I will be doing this recipe soon, welll as soon as the pasta gets here. I mean you blew my mind by telling us about the sweet potato pasta :) You are brilliant!

  37. Wow, this looks super tasty. I’m really into cauliflower. Do you think it would turn out ok with frozen cauliflower? Fresh cauliflower was $4.99 a head when I went shopping last week, but frozen is usually a much better price.

  38. Definitely going to try this one! Love to find ways to sneak veggies into my life!

  39. Sooo it’s basically like a salad, right?? Right?? Haha just kidding, but man, I need to try this one!! It looks and sounds amazing!

  40. This looks so, so good. It’s like the ultimate way of comfort food, really. Can’t wait to try it out! I think cauliflower is also so good in creamy soups and mashes, so I’m definitely gonna make this soon!

  41. Someone give this woman the noble peace prize – we can all have our alfredo now, not with the guilt of fat, but with the pride of vegetables. Thank you.

  42. we love fettucine alfredo so much too…always nice to do a healthy version!

  43. Wow, that looks amazing! I’m really digging the nutrition info at the bottom too, love that it’s personalize-able!

  44. This looks amazing, Lindsay. I love sweet potato – and have made sweet potato gnocchi with alfredo sauce, so I can only imagine how great this alfredo is with those noodles. Yum.

  45. Vegetables masquerading as a silky, creamy sauce? Sold. I think I’ll be buying the ingredients for this asap!

  46. I must try this one. Who would have thought of cauliflower?

  47. This is a curious sounding idea. Hmmm with only a 1/4 cup of cream surely I can find a suitable replacement for that. I have a milk allergy at my house to deal with and love healthy recipes. I think I’ll try this.
    If anyone else tries with a milk alternative, I’d like to hear how it turned out. Thanks!

    • Coconut milk? Or any other milk replacement that you normally use? You can also omit it entirely… it tastes delicious straight out of the blender!

  48. Thank you a million times for the awesome timing of this post! I have been putting off doing a cauliflower pasta dish because I didn’t trust that it would work out, but you’ve given me confidence! Now I’m excited instead of nervous…

  49. Making this for dinner tomorrow night! I have another version of a light alfredo that I make that I love. Here’s the ingredients – 1 tablespoon unsalted butter
    1 clove garlic, minced
    1 teaspoon grated lemon zest
    2 teaspoons all-purpose flour
    1 cup low-fat (2%) milk
    Kosher salt
    2 tablespoons Neufchtel or low-fat cream cheese
    3/4 cup grated parmesan cheese, plus more for topping
    3 tablespoons chopped fresh parsley
    12 ounces fresh fettuccine
    Freshly ground pepper

  50. Hey love!
    Okay, we are skyping. This week. I don’t care if you don’t have time. I miss your face so terribly. Let’s talk. For reals. Like seriously.

    Okay, my question with this recipe, I really don’t like cauliflower, so would I dislike this recipe? Or is the cauliflower taste completely hidden? I have a pretty good palate, so if you can kind of tell it’s all cauliflower, I would be able to tell….or is completely masked in creamy goodness?

    • Hey Rach! I think you’d still be able to tell. It’s kind of like a super smooth cream of cauliflower soup or something. But Skype? Yes. When? Email me.

    • If u make it right, u will not taste the cauliflower. I add some zuchinni to my cauliflower while cooking it and throw all ing. into blender. I love it. I also leave out the garlic. Mu tummy can’t handle it. When I have buttermilk, I add a little. I’m disabled and this recipe is easy 4 me to make. it is very tasty. I also experiment ea X I make it.

  51. Lindsay,
    Your mom picked this up from our gift shop at the farm right before she left to come over to see you guys. I am so glad you liked it! We found this new line of pastas this year and just love them. The fettuccines are: sweet potato or garlic chive. The linguines are: lemon pepper, herb d’italia, tomato basil garlic, and spinach basil garlic. All are great with just butter, although I do plan to try your recipe! To find us, anyone can either go to website or call 763-689-3346. We are on Hwy 95, 8 mi. west of Cambridge.

    Looking forward to seeing you and Bjork on your return!
    Love, Adie

  52. I made this tonight and was blown away!! Yes, you can taste the cauliflower, just a bit, but I would be easily convinced that this is the real thing, had I not known! I always order fettuccine alfredo when I’m at the Olive Garden and was wishing there was an alternative lower in fat and calories…this is it!!! I love it! Thank you for sharing!! Oh and I made it with coconut cream and Smart Balance, so vegan!!!

  53. This looks amazing! So smart to use cauliflower…makes me want to eat alfredo all the time! Can’t wait to try it.

  54. This looks amazing. I ate an entire head of cauliflower today while testing a recipe for cauliflower “bread sticks ” (they were just okay) and now I’m on the verge of running out to get three more so I can try this out. I love creamy pasta sauces! This would be great with whole wheat fettucini for a super healthy meal. Great recipe, thanks for posting it!

  55. Wow, I bet my boys would slurp this up! Do you think there’d be any way to make this dairy free? Would substituting silken tofu work, you think?

    • I don’t have much experience with tofu, but I would just omit the milk/cream altogether. The pureed cauliflower is seriously delicious even without the cream!

  56. Oh. My. Goodness. I will never make another alfredo sauce again. This was so yummy and was actually enough sauce to keep the noodles nice and moist. I am definitely going to double (or more) the garlic next time though. 😉 Yum, yum, yum!

  57. When you say three medium heads – is a head considered one package at the supermarket?

  58. Matt Miller says:

    Hi Lindsay,
    The cauliflower alfredo sauce recipe says it feeds 8. It calls for 3 heads of cauliflower and 1 pound of pasta. That sounds like enough cauliflower to feed 20 and enough pasta to feed…well, me. Are you sure your proportions are correct? It sounds and looks delicious, though! I’m a parmesan fanatic, so I’ll add a 1/2 cup, shredded. (Hey, it’s an aged, fairly low fat cheese!)
    My mother spent 3 years in Manila in the 1980’s, working at the American embassy. She said it was interesting and fairly modern. She did experience a pretty scary earthquake, though. Mudslides in the mountains were bad, but Manila did okay. I have a sister-in-law whose parents are from there…they make an awesome pork adobo! Her mother also showed me how to make a dish with ground beef and a vegetable they call “long squash”. I was able to find it here at an Asian market, but it has been too long and I forget the rest of the process now and ingredients now. She also taught my mother-in-law to make lumpia…very good. Are you picking up some local recipes while you’re there? I’ll have to check out the rest of your blog! God bless you for the work you do and Merry Christmas!

    • Hi Matt! Yes, those are the proportions I used, although I should mention the heads of cauliflower that I used were medium/small. But I when all was said and done, it was enough sauce to completely fill up my blender – something like 8 cups – so indeed there will be a lot of sauce (just how I like it)! And as for the pasta, usually a pound of pasta is meant to serve eight. The recipe is pretty adaptable though, so if you want more pasta in there just cook another pound. :) I have tried a few Filipino recipes – my favorite so far is Pancit Canton! Humba (sweet pork belly) is at the top of my to-try list… it’s one of my faves! And lumpia is up there, too. Thanks for your comment Matt!

  59. I knew cauliflower was awsome (mash, couscous etc) but who would have thought you could turn it into a sauce. I must try it!

  60. I’ve been so excited to try this recipe and i finally got all the components i need but….I’m confused abotu the measurements. Three heads of cauliflower sounds like A LOT of cauliflower. I looked up similar recipes, and they all ask for significantly more than one head. Do I third the recipe if all I have is one head of cauliflower?

    • I definitely used 3 heads, but they were medium to small sized. If you want less sauce, you could use less cauliflower. This made 8 cups of pureed sauce for me, so one cup per serving. It all depends on how saucy you want it.

      • Thanks! I ended up halving it because the cauliflower was pretty big, and I still have tons of sauce still (that’s 5 servings later), but gosh is it GOOD! Like others, I added 1/4 cup parmesan. I live with my boyfriend who was terrified of the cauliflower I brought home, and when it turned into this creamy Alfredo sauce, he absolutely loved it (he found out after the fact that it was cauliflower-based and still loved it, so that’s really saying something). Thanks!

  61. I made this for dinner, and you’re right: it does taste remarkably like alfredo sauce! No cauliflower flavor at all. My husband gobbled it right up.

  62. Wow! I made this tonight and we loved it! I must have had some huge heads of cauli, though, because I wound up with LOTS and LOTS of sauce. I am thinking about freezing it – have you tried that? Anyway, thanks so much for this recipe. I cannot believe how healthy it is and how delicious.

    • Lots of people have said that…. I think my heads of cauliflower here in the Philippines are WAYYYY smaller than the rest of the world. I haven’t tried freezing the sauce, but I actually had some of it as a soup, and used it in a few other pasta dishes. Glad you liked it!

  63. I’m pretty much in love with you.

  64. I’ve been looking for a lower fat version of Alfredo sauce and when I came upon your beautiful photo of creamy, yummy looking pasta with Alfredo sauce, I just knew I had to try this! Thanks for posting such a yummy recipe!
    Looking forward to more!

  65. Thank you sooooo much for this recipie. I made it tonight for dinner and my 6-year-old daughter ate two bowls and declared it “the mostest amazing dinner ever!” This is high praise from a child who survives mostly on chocolate milk and air. I did make a few alterations (because I forgot my shopping list and had to improvise). I used chicken broth instead of veggie broth. I also used a little, possibly a lot, more garlic and a skosh more salt. Vit D milk in place of cream worked just fine too. I am amazed at how well it turned out, I think I may love you!

  66. I would love to make this but without animal products. I can use Earth Balance for the butter but any ideas on what to use instead of heavy cream? Would coconut milk be an ok flavor substitute?

    • I don’t know if I’d use coconut milk because the flavor doesn’t really mesh with the Alfredo, unless you’re okay having a little less traditional Alfredo. :) I would just omit the cream completely or use some other plain flavored milk substitute, like soy or almond milk. You might actually get to that point in the recipe and find that you don’t even miss it.

    • I used unsweetened original almond milk and it worked perfectly!

  67. Hi Lindsay, I was wondering if it’s possible to use buttermilk in place of the heavy cream.

    • You can kind of just use whatever you want to get the flavor and consistency how you like it. Not sure how buttermilk would taste (might be too tangy for my preference) but you can really use anything. Up to you! :)

  68. After having this recipe open in one of my tabs for over a month, I finally made it and OH. MY. GOODNESS. Before I became vegan alfredo was one of my favorite dishes ever and I’ve been missing it so much! I subbed unsweetened original almond milk for the heavy cream, took your advice about using less cauliflower because the heads are bigger in the states (I used 2), and Earth Balance for the butter. I had some friends over and although they were skeptical at first, they ended up getting seconds! I’m SO EXCITED to have this recipe in my arsenal and can’t wait to share it! Thanks so much! :)

  69. Excellent revision of a classic indulgence masquerading as a healthy entree! I never would’ve thought to try this, but what a yummmmmy success! I modified this recipe by sauteed garlic and shallots into a large spoonful of butter, and using Penne “rice” pasta, and I also used milk instead of cream (b/c I didn’t have any). I also added some sun-dried tomatoes, a handful of grated cheddar cheese, a handful of parmesan, and then baked this deliciousness into a cast iron dutch oven, and we just loved it and no one felt guilty or sick after out third helping! Thank you so much…*I would think this could be really yummy with smoked cheese or Gruyere as well.

  70. Very excited to try this recipe! I’ve had great luck using cauliflower in recipes as well, so I have no doubts this is a winner. Forgive me for a somewhat obnoxious question, but is the nutritional information for both a serving of the noodles and the sauce together or just a portion of the sauce? If for both, what is the serving size? Thanks so much!

    • Yes – 8 servings for the whole recipe (so just divide it into 8). It’s a pretty big serving with lotsss of sauce – you could make adjustments for how much you can actually eat. :)

  71. I used this recipe as a starting point for a similar sauce I made tonight (no cream or butter, just some chevre mixed in and subbed in chicken stock) – this will seriously change my life. SO GOOD. Thanks for introducing me to the idea of pureed cauliflower as a base for creamy sauces and soups!!

  72. My step daughter LOVES alfredo but I hardly ever get it because its not so good for you.. Unfortunately she SAW the cauliflower, and I think it psyched her out a little, but she still liked it and even asked for more. Husband and I liked it as well.. I put it on a 3 cheese tortellini & added a little Monterrey Jack cheese. Yummm

  73. I am trying this recipe tonight……I would like to freeze the unused sauce. Does it freeze and reheat successfully? Thanks……!!


  74. Oh my goodness this came out AMAZING! I had to play around with the cauliflower to liquid ratio for a bit because unlike a lot of other comments I think I used too little cauliflower and had to be bad and thicken it up with some whatever-was-laying-around-in-the-fridge cheese. Leftovers for days and perfect comfort food when temps here are in the teens – highly recommend this recipe!

  75. Made this tonight and was extremely hesitant thinking there is NO WAY this is going to tast like alfredo sauce. I’m happy to say I was wrong! It was delicious! Mine was darker though, maybe because I used vegetable stock? I didn’t have heavy cream either so I used 1% milk and stirred in about a tbls of plain greek yogurt. Couldn’t help myself though….I had to add grated cheese!! EVERYONE loved it! Thank you!

  76. Ok, so I’ve never commented on a blog or recipe in my life, but I made this alfredo tonight, and it really is AMAZING!! My 13 year old daughter loves Alfredo, but HATES cauliflower. She loved it so much, she went back for seconds. I’m not usually a fan of the veggie swaps for recipes (just eat veggies, for crying out loud), but this one is the real deal. Thank you!!!! I will absolutely be making this again! Awesome!!!

  77. Confectionista says:

    This is a winner and has earned a place in my regular sauces book. Thank You!!

  78. Lisa Jean says:

    Made it without the cream which is even healthier and it was Very Good. I didn’t tell my family. My husband asked for seconds and he does not eat vegetables. So I’m extremely happy I can give him vegetables now. I did tell them after dinner.

  79. To save a step and a little time, I think I would use frozen cauliflower. What do ya’ll think?

  80. I tried this recipe tonight and I am now in love with cauliflower. Who knew? The biggest shocker is that my 6 and 4 year old kids ate ALL of it! I kind of tricked them into thinking it was homemade mac and cheese and although they are not easily fooled, it worked! Definitely going to be a staple in our house. Then I poked around on your dessert blog and couldn’t help but notice your high ratio of dark chocolate and pb recipes. I think we could be best friends. I ended up pinning almost all of them and I think I need to stop or I might end up gaining 50 lbs. I want to try EVERYTHING!!!! Maybe you can look into incorporating more cauliflower into your brownies or scotcheroos so I don’t turn into a blimp?

  81. Hi Lindsey! I saw this recipe on Pinterest and I am inspired by it. It is on the menu for today’s lunch! I love the fact that it is a healthier option to traditional Alfredo sauce and my family will appreciate that fact too! Thank you!

  82. Holy delicious! I just whipped this up and served it over spaghetti squash. You are a genius!!!

  83. Made this tonight (minus the heavy cream because I forgot) came out soooo good!!!!! Thank you!! It’s totally worth 5 stars but it wouldn’t let me make it 5, only 4…. Boo!!

  84. Have you measured about how much cauliflower 3 small heads is? I just bought 2 bigs ones and was just planning on measuring it out. Thanks! Looks delicious!

  85. Good heavens, this is delicious! I’ve had this recipe in the back of my mind since you posted it and I finally got some cauliflower on sale this week to try it out. I did a half batch with one medium (?) head, which weighed 1 1/2 lbs before I cut into it. I just crock potted it for a few hours while I was gone and then only had to saute the garlic and buzz it all up when I got home. I just finished a big bowl with some of those funny tofu shirataki noodles and can’t WAIT to try it on some homemade pasta in the next few days. Oh, also, I don’t have any cream in the fridge so used buttermilk instead and it is SUPER good. Just a nice, subtle tang, similar to alfredo made with cream cheese, and it smoothed the sauce out beautifully.

    I don’t see how I can not keep a supply of this sauce on hand at all times. We make fresh pasta at least once a week, so I’ll go ahead and freeze some sauce and then let everyone know how it comes out. Thanks a mil!

    • Wanna come make fresh pasta for me every week? :) Thanks for the nice comment. I’m glad you liked it!

      • Ha! No problem! It was kamut/spelt tonight, which I can mail to the Philippines for you to taste if you’d like. The noodles might be a little clumpy by the time they get there, but (shrug).

        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. I’m buying more cauliflower this weekend and making a nice, big batch for the freezer. Thanks again!

  86. Made this tonight and it was delicious! I made it using 2 12oz bags of frozen cauliflower, ending up with extra sauce (probably enough for 8oz pasta, which was fine because I froze it to use another time I don’t feel like cooking.)
    Great recipe!

  87. Robin Brown says:

    I am so excited to try this recipe, I’ve been looking for a healthier version for Fettuccine Alfredo! I’m sure my family will love it. Everytime I make mashed potatoes, I had a head of cauliflower,my family doesn’t even know that it’s in there. Thank you so much!

    Blessings, Robin

  88. I love your blog….thanks for sharing. I have visited the Philippines once and what a culture switch. Ok culture shock. I can’t wait to try some of your recipes..especially the croissant breakfast one.

    • Hi Michelle! It is definitely a culture shock. But the more I get the chance to see other parts of the Philippines (outside of the city) the more I really appreciate it. Thanks for the comment!

  89. I made this last night. I added fresh chopped basil leaves with the garlic and butter… O M G. This was amazing. Honestly don’t even think you need the tablespoon of cream. So so so so good. I LOVE alfredo and I honestly couldn’t even tell the difference. I actually think I liked this more. Fantastic!!

  90. Im making this for dinner tonight, and am so excited. My husband told me he wanted a healthy fettucine alfredo and this fits the bill perfectly. Woo hoo! Also, fun fact.. I saw you mention the pasta brand your mom bought you and I was thinking how familiar that brand sounded, so I went to the website and it’s a local company here in Arizona where I live. I ALWAYS see them at the Farmers Market but haven’t picked any up yet now that I see your review I am most definitely going to be picking some up. Thanks for the recipe and the recommendation!

  91. Reba Stoller says:

    Very good. I used 1 and a half heads of organic cauliflower from her in the Pacific NW and it did make enough sauce for two seperate batches of fettucine alfredo. Thank you for sharing!

  92. I made this tonight and it was wonderful! Couldn’t believe it was cauliflower. I did add chicken, bell peppers, and onions to the sauce. Also added some shredded Romano cheese. All the additions still kept it low carb. To top that off, I served it over spaghetti squash. A yummy dish full of protein and veggies!

  93. Made this last night for my parents, it came out delicious !!!!! Thanks for the recipe !!!! Any ideas or recipes for the leftover Alfredo ???

  94. This is absolutely brilliant! I’m going to have to try it this week. I love how you maintain a little buttery flavour, and cream so it’s still alfredo-esque. I may take you up on using coconut milk for a dairy-free version, sounds divine Lindsey!

  95. Hi there! Love the idea! What protein could I add to it?

  96. Kathryn says:

    I LOVE this recipe!! I haven’t tried it but I can tell its going to be delicious! My brother in law is vegan and my sister in law and I are vegetarian. I’m going to skip the heavy cream and add some more water so my brother in law can eat it. Can’t wait!!

  97. Wow, I cannot tell you how glad I am to have this recipe!!!! I am on a low, to no salt diet and have really missed having food like fettucine alfredo, because there is so much cheese in it. But now, I can actually have this minus the salt, and not feel like I am missing out so much.
    Thanks so much for posting this!

  98. Made this tonight 3-9-13 and my whole family loved it….kids didn’t even know there was cauliflower and asked me to make again. My teenager loves “real” alfredo sauce but wanted a healthy alternative so I am so glad to have found this yummy recipe. Not overly labor intensive either. I added baked chicken tenders and the family was happy.

  99. I just made this sauce about 20 minutes ago and my mouth is still watering!! Haha I love the hidden veggies and the nutmeg. Instead of with pasta, I mixed it with wild rice, broccoli and mushrooms. DELICIOUS! haha I have a silly sort of question though, the nutritional information you provide, is it for the whole recipe or per serving?

    Thanks for the tasty dinner! haha

  100. i found this on pinterest and made it for dinner tonight and it was SO GOOD! caps totally necessary. i love cauliflower, but i don’t love alfredo (mostly because all of that creamy goodness doesn’t agree with my stomach). on the flip side my husband loves alfredo, but doesn’t like cauliflower if it tastes like cauliflower. in the end this was the perfect compromise.

    i did end up with a ton of it because i used two huge american sized heads of cauliflower. i needed 8 cups of broth to boil it all so i altered accordingly and used 8 cloves of garlic. i doubled everything else and used 1 cup of almond milk in place of the cream + pasta water and it gave it a great creamy texture. we ate it over quinoa pasta but i could have just eaten it straight out of the pan like soup. tomorow i’m going to make chicken parm subbing tomato sauce with this heavenly sauce. thank you so much for such a fabulous recipe!

  101. Kim Henson says:

    just made this for lunch very good thank you for the recipe

  102. I made this tonight, and actually made a few changes – like adding an avocado and basil. My 5 year old ate her whole bowl! Honestly with the avocado in there I didn’t even need pasta water, and I could have skipped the 1/4 cup of milk too I’m sure. Like someone else mentioned, we had 3 good sized bowls here and plenty of left over sauce. :)

  103. Yummy!

  104. I made this using almond milk instead of the cream (lactose intolerant but I LOVE creamy foods and cheese) and this turned out AMAZING! Such a great dairy free option for when I am craving creamy goodness. Thanks for posting!

  105. My boyfriend and I were super skeptical about this after a few disgusting pinterest recipe attempts but this was AMAZING!!!

  106. We tried this tonight but split it into two sauces, one for the kids, and one with a healthy dose of cajun spices. It was awesome! We also threw on a few shrimp.

  107. So, I made this tonight, and I wasn’t sure how I would like it since I’m a huge “real deal” Fettucini Alfredo fan. As I was cooking it, I was nervous it would taste a little off… and maybe have a weird texture. oh boy, was I pleasantly surprised!! It was smooth, rich and creamy, had a wonderful flavor, tasted just like the real deal, except not ‘give-you-a-heart-attack-heavy’. I posted my picture as my ‘website’. I added some sautéed mushrooms, shredded carrots, a tbsp of fresh grated parmesan cheese, fresh parsley and i might have put like a 1/2 cup heavy cream instead of a 1/4 cup, but I wasn’t measuring it. Thank you for this delicious recipe!!!!

  108. Alright, I will not deny the delicious taste of perfectly smooth cauliflower, but I’ve tried all the recipes and I’ve come to this conclusion. Instead of saying you “can’t tell” COME ON! Cauliflower does not taste like alfredo…..or pizza crust…..or mashed potatoes. Can we just call it creamy cauliflower sauce??

  109. I made this tonight – used one large head of american cauliflower and it was the right amount.
    Ditto on needing a bit of parmesan/reggiano. Actually you could leave out the cream and just put about 1/2 cup of grated parm/regg for more flavor. And maybe 1 more TB of EVOO.

    It wouldn’t be “Caul”fredo anymore, but if you didn’t have the sweet potato pasta, you could puree some swt potato in the recipe too. Would be a bit sweeter but delish, ‘specially with the nutmeg!

    Thanks for helping take a lot of the guesswork out of this! It’s great, practically a no brainer. My 4 year old loves chicken alfredo so we will be doing this as a weekend meal. (It’s definitely not a fast meal for weeknights)

  110. This is magnific!! I changed it just a little too. I chopped and boiled 1 very large head of cauliflower in two 14oz cans of chicken broth for 15 mins or so – I didn’t have vegetable broth on hand.
    Also, I blended everything using my nutribullet and omitted the salt and pepper, so others could season their own to taste – we don’t care for much salt here. We topped with a little sprinkle of salt, pepper, and grated parmasen with veggies on the side.
    The Alfredo was velvety smooth and creamy still the next day. OH and I did not have to add any starchy water while heating in the sauce pan like recommended, not even when reheating the next day! Maybe it was the nutribullet that helped make it so smooth?
    I’ll close to say that this recipe is a keeper and will be a regular in my kitchen. Thank you so much for sharing it!!

  111. Francesca says:

    I made this for dinner last night and am eating it for lunch right now. This sauce is fantastic. It’s creamy, silky, and flavorful. My boyfriend orders alfredo at all Italian restaurants and even he absolutely loved this. This is our go to “alfredo” recipe from now on. Way healthier. I’d take this over real alfredo any day.

    I boiled the cauliflower in water for about 30 minutes. Then I popped it into the food processor w/about 2 cups of chicken stock. Next time I’ll use low sodium vegetable broth. I followed the rest of the recipe as is. Oh, I used one whole head of cauliflower and it made enough sauce for probably 2 lbs. of fettuccine. One last thing…I only added about 1/4 cup of starchy water to finish the sauce.

    Simply Amazing!

  112. Making this for dinner right now and found myself wanting to devour the sauce with a spoon before adding it on to my noodles. My go to used to be Chicken Alfredo but recently I had to give up meat since my body doesn’t like it as much as my mind does and I was in desperate search of something Alfredo like, but not chalk full of odd hard to find ingredients. This is certainly it, dare I say even better than real Alfredo? My immersion blender worked beautiful for this and since I’m the only one who will eat it, I have tons of sauce left for pizza and experimenting (maybe eating from a spoon as is?). The only thing I changed was parsley and more garlic, but honestly this deserves a giant BRAVO!

  113. GREAT!! I added kale and spinich to finish it off! GREAT! Everyone try this.

    Much love from Alaska!

  114. I make a veggi alfredo lasagna … I am sooo going to have to try this sause instead of the traditional alfredo then I can afford (calories wise) more cheese on the lasagna :)

  115. Hi there! Looks great! Would frozen cauliflower work??

    • Hmm, good question. I would suggest fresh because I think frozen might be too watery. But I can’t say for sure since I’ve never tried it! Let me know how it goes if you do use frozen :)

  116. I just tried this recipe and it was AMAZING! My husband bought a frozen bag of cauliflower instead of fresh and it still turned out great. Even my husband, who hates anything lowfat and veggie friendly said this could be a regular recipe. THANK YOU!

  117. Finally got around to making this as a sauce for spaghetti squash. It ended up making TONS, but thats fine because it’s delicious! Glad to see it freezes well!

  118. What a great idea! So much better, and I can see the comfort coming right through the computer. Cauliflower is a wondrous vegetable.

  119. Fancy noodles eh? How can I find some of those? I never come across boutique noodles! I’m not sure I could bare to use cauliflower alfredo on such good noodles! I’d have to go all out, damn the calories! I will however, use this beautiful recipe for other delicious nights! Thanks for sharing it!

  120. I used almost 2 bags of frozen cauliflower and it turned out looking that same as your pics. And I liked the flavor, so I am assuming it is not that different than fresh. Personal preference will be to add a touch more salt next time, but what a great make over for a super hi calorie/fat sauce!! The hub had no clue it was not a cream sauce!!

  121. I tried this recipe tonight and it was sooooooo delicious!!!!!
    I am such a fan of your blog and your recipes! I cant say it enough!
    I added Parmesan for more of the cheezy flavor… ahhh LOVED it!
    Thank you!

  122. I just made this and it is simply amazing!!! It will definitely be a regular meal in this household! I was going to use the heavy cream but found that I didn’t need to because the sauce was already so perfect!

  123. Leah Schwaller says:

    This sounds delicious. I know it would be. I like the idea of the sweet potato fettuccine noodles. I have a recipe for pumpkin alfredo sauce. crazy but delicious.

  124. magreen says:

    This was awesome. I used one big “american” head of cauliflower, and chicken broth, b/c that’s what I had., I used a latle to scoop out the cauliflower and whatever fluids came with it and pureed it in my food processor. Then I just added it to the butter/garlic – and added the spices – no milk, no extra fluid – divine! Tossed it with pasta, spinach, mushrooms. thank you!!!

  125. This looks great! I think I found a new favorite site.

  126. Soooooooo good! I made it with garlic scape, yummmmm

  127. cooksalot says:

    I tried this last night and it was delicious and everyone loved it. A fair amount of work (more pots than I usually care for) but well worth the effort. Added some roasted mushrooms to top it off . Thanks!

  128. Lori McManus says:

    It really tastes like Alfredo!!! Cauliflower in hawaii is so expensive, when I was shopping for ingredients I almost put this recipe on hold, but I got one head of cauliflower instead of 3,and it was large enough! Thanks for the inspiration!!!

  129. HOLY F’N YES!!!!! This stuff is INCREDIBLE!!!!! And YES! You can make alfredo sauce without the heavy cream… I used low fat plain greek yogurt! I also significantly cut the recipe down, so I don’t have exact measurements on what I made, but OMG this stuff is the BOMB!!!! I also used Rienzi’s i bambini made with carrot and squash pasta rather than fettuccine noodles, but hey, noodles are noodles! Thank you so much!!!

    • OH… and I steamed the cauliflower, took it out with tongs, then cooked my pasta in that same water, then used that same water in the blender with the “alfredo” sauce.

  130. Thank you for sharing this!!! I’m always looking for new ways to “hide” veggies in my dinners for my kids (and my husband). I didn’t tell my kids what was in this recipe, because if I did, they wouldn’t want it. I let them taste test it while it was still on the stove and they kept asking for more, which is a huge compliment! I will no doubt be adding this to my cooking repertoire.

  131. I made this last night and it was super good! Thanks for the idea!

  132. hey so i would love to try this recipe but i don’t have a blender on hand is there any way i could just use a potato masher? on a student budget? thank you so much 😀

    • It would not get as smooth as it would with a blender, I’m afraid. You can find blenders that are $20 or less – I even got a free food processor at a garage sale once that worked great for stuff like this!

  133. Vannessa Vanlandingham says:

    I have to say first this Alfredo sauce looks delicious. I plan to make it for dinner tonight. I have been eating better for over month now and I suppose to track everything. I noticed the calories, protien etc. Down at the bottom of recipe. What are the calorie and protien etc for just the sauce alone? I will be using different noodles.

  134. Allison says:

    I made this for dinner tonight and it was pretty good once it was mixed with the pasta and some shredded cheddar cheese that I melted into it. It was pretty good, but it didn’t taste like Alfredo sauce. It tasted more like cream of cauliflower soup, which I should have expected since it’s pureed cauliflower. I might just thin out the leftovers and eat it as cauliflower soup.

  135. Fantastic beat ! I would like to apprentice whilst you amend your site, how could i subscribe for a blog website?
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  136. I admit, I was a little unsure of how this recipe would turn out. I love alfredo but we hardly ever have it. I have been trying to overhaul my family’s lifestyle to steer us away from processed junk food and towards homemade goodness. When I saw this recipe I knew I had to try it. OMG was it delicious!! My boys balked when they saw the cauliflower, but as soon as dinner was served they were all over it! I served this up with whole wheat pasta, chicken breast, and steamed broccoli. They loved it!! My 5 year old even asked for extra sauce on the side to dip his broccoli into! I will definitely be adding this to my list of fave recipes, thanks!!

  137. Deborah Prato says:

    I tried this for dinner tonight with my family. It was a hit! Smooth, creamy (not sticky like some alfredo sauces) and the best part is the vegetable base! I love alfredo sauce but avoid it due to the calories. This is such a great find. My friend tried it with quinoa, and it came out risotto, only again…healthier. I can’t wait to check out your blog for other great recipes!

  138. Have you tried freezing the sauce or storing it long term some other way?

    • Yes! It freezes great. That’s what commenters tell me, anyways. :) Reheat the leftovers with a little water to rehydrate and you’ll be good to go.

  139. I finally got around to making this for dinner last night after pinning it a month or so ago. I just have to say THANK YOU!!!! This was absolutely fabulous!!!!!!!! Husband went back for seconds and 3 year old chowed down. I grilled up some chicken with it and just used one large head of cauliflower…and still only used half of the sauce (thanks to other posts, I am putting the other half in the freezer). I made my kitchen kind of unbearable last night (super hot evening here) but is was so worth it. I feel the need to share this recipe with all of my friends. Thank you!!!!! :)

  140. Alfredo is one of my favorite comfort foods, and I was a little hesitant to try it and be disappointed-but it turned out great! It was a bit too watery at first but with more cooking & blending it thickened up. I added shrimp & parmesan for a little more flavor. Definitely going to be saving this one!

  141. Sherry Giannone says:

    How much cauliflower exactly is 3 small heads? How many cups would you say? I just bought one very large head of cauliflower.

  142. This looks AMAZING! One question, can I use milk instead of cream?? It’s hard for me to buy heavy whipping cream, I try not to use it.

    Thanks :)

  143. OMG thank you so much for this recipe, I made it for dinner tonight and my whole family loved it (I enjoyed the creamy goodness n thought my slight burn from the top bursting off our mini blender quite worth it lol – yes i’m ok). I am glad this was a hit because I find traditional Alfredo way too rich and usually leaves me feeling ill. This just left me feeling all good and cosy :) thank you xx Mel

  144. excellent…yummmmm ! My family is very picky and not ever eat veggies. They loved it!
    I didn’t tell them about the cauliflower, lol

  145. Thanks for the delicious recipe! I made it with my fiancé last week who was initially quite reluctant to eat a cauliflower sauce, but both of us agree it was amazing.

    We had a tonne of leftover sauce and used some of it as a base for smoked salmon crepes – DELICIOUS!

  146. Made this a few nights ago, delish! I used whole wheat noodles and low sodium chicken broth. 20 less calories and still rich. Thanks for the recipe!

  147. I’m just a bit confused. I’ve been a vegan for over 30 years and do not consider heavy cream to be acceptable. How do you use this in a recipe and call it vegan? There’s other substitutes you could use.

    • If you read through all the commentary before the recipe, it doesn’t claim anywhere to be vegan. Just healthier than the typical cream-butter-parm alfredo.

    • Hi She-Dragon, you’re right. But on this site I do file easily adaptable recipes into the vegan category where I think they could help people following a vegan diet. So here, you could just swap the cream for almond milk, the butter for olive oil, and omit the cheese or try nutritional yeast instead. I believe there are some comments here as well about how readers have made this work for their vegan diets. Thanks for the comment!

  148. Hey Lindsay,

    I am newly retired and cooking for my wife (who is still working and VERY health conscious). I have never cooked much but I am becoming a fanatic over your cauliflower recipes! The food tastes great, it is healthy, it is easy. Thanks so much!!


  149. I made this and I absolutely LOVE it! It is just like the real deal. I plan on making it tonight again and adding shrimp and jalapenos. If it turns out well, I’ll try to post the results. Thank you for this great recipe!

  150. I made this as part of Thanksgiving dinner. My only “complaint” was that it was really liquidy…perhaps it was using 1 head of cauliflower (as they’re larger in the US) ?

    Deciding if I need to use more cauliflower or not add the starchy water after. Otherwise, it was good! Converted my husband, too, and as a long time alfredo fan (known in my family to always have that in Italian restaurants growing up) I now have a healthier alternative I think I’ll do every time now instead of of alfredo.

  151. I purchased you’re cookbook today using paypal and he email I was unable to open it. Would you be able to send it to me?


  152. I was skeptical, but I tried it anyway and it was delicious! This might work as the gravy in biscuits and gravy or the gravy over the top of chicken-fried steak too! (Not that I eat those things very much, but that’s what it reminded me of).

  153. Chrisitan says:

    I made chicken and shrimp Alfredo for my family tonight and they absolutely loved this sauce. I will never buy Alfredo sauce again!

  154. This was absolutely amazing! I could not believe the taste, it was spectacular! Had my sister try it, who is a fettucine alfredo lover and she was amazed that it was made from cauliflower. Thank you SO much for this recipe!!!!

  155. I just ran across this recipe and am excited to try it for our low carb lifestyle. For several years, I have made a fettucine alfredo using thin strips of zucchini (a large one) in place of the pasta, but it has had the regular alfredo sauce, still high in fat and calories. This will make it even more healthy! To make it more of a complete meal, I sometimes add sauteed strips of chicken and some spinach.

  156. Just made this for the very first time. Did not have sweet potato fettucine so used the regular ones instead. I almost never write reviews for any of the recipes i try online, but after tasting that yummy sauce and almost gulping down half the plate of this ‘healthier’ version of fettucine alfredo, i just had to! A very subtle, yet scrumptious taste, excellent for killing midnight cravings. Thoroughly enjoyed it! An addition of grilled chicken strips, im guessing, would make it better.

  157. I made this sauce about two weeks ago. Amazing! Loved it! Couldn’t stop thinking about it, so I made it again last night. This time though, I used coconut milk(the creamy part for those who get confused by all those coconut products) instead of heavy cream and a bit more nutmeg. It was even better than the first batch I made! Much creamier and tasted even more like actual Alfredo. Fed it to my fiancé and a couple of his friends without telling them it was cauliflower sauce(otherwise they’d never try it- hillbillies). They had no idea and came back for seconds. They didn’t believe me when I told them what they actually ate. :)

  158. I found this on recipe on Pinterest and since our Farmer’s Market has an abundance of Cauliflower right now, I had to grab it :) I have some awesome purple, orange and green looking cauliflower right now. Can’t wait to eat purple Alfredo hehe! Oh, btw, can I was thinking to use a hand-held mixer rather than a blender. Have you tried this and did it work? Can’t wait to make it :)

  159. Adrianna Morey says:

    YOU ARE A FREAKIN’ GENIUS. I have a fiancee that won’t TOUCH veggies (if you think your 2-year-old is picky, come meet my man Ryan), and he didn’t even have a clue when I fed him this; he LOVED it. Alfredo is, like, our favourite food… This changes everything. YOU ROCK!

  160. Oooh this looks amazing! :)

  161. Hi! I made this for dinner tonight and was initially disappointed as I could taste the cauliflower and smell it very distinctly. There was some bitter taste that I’m not sure if it was the cauliflower. I did some adjustments like using low fat and regular milk more with the cream (I used less than 1/4 c). I also added a few pieces sliced of bacon (cooked separately) for taste and a lot of parmesan cheese. It came out quite well and my daughter ate it up! I will definitely make this again. One question though. Will the sauce keep if frozen?

  162. I’ve made this before and it’s insanely good. I need to make some again tonight, but don’t have any veggie broth, but I do have chicken broth. Do you think it will still be okay?

  163. This was so delicious! I couldn’t believe how much it tasted like regular Alfredo sauce. I used Greek Yogurt instead of heavy cream, and it tasted great and made it nice and creamy. I used some olive oil to saute the garlic in, rather than using butter. And lastly I added some Parmesan to it as well, just because I’m a cheese addict. Overall it was so delicious! I will be keeping this recipe forever!

  164. This was very good. I will be making it again soon.

  165. I have used this recipe twice so far and I like it! But I wonder how long it can be left in the fridge before it goes bad?

    • A few days? It starts to take on a stronger flavor the longer you let it sit in the fridge, but it should stay fresh and edible for several days.

    • I freezes quite well also. I make a big batch, freeze single portions in freezer bags and send it in care packages with my kids in university. They can just microwave it and have a quick and healthy meal….and they love it!

  166. Georgina says:

    Just have to say my 4 yr. old daughter just loved it!!!! I’m always looking for new ways to get the veggie’s in when she is not looking (she can be a little picky) so when I found your website I was excited to try it. I can say that this will be a weekly meal for us. Thank you.

  167. surendra Ayer says:

    really i like this type eating item like vegetable and and breakfast thank you for sharing.

  168. I am interested in making this sauce and expected to find the calories at the end. Where is the nutritional value?

  169. I’ve been relatively dairy free for almost 2 years now and I really really really missed eating fettuccine alfredo! This recipe just changed my life :) My husband was totally shocked when he found out the sauce was made with cauliflower (which he doesn’t tend to like).

  170. Thank you thank you thank you, usually I don’t like alfredo sauce because it is too heavy for me. I found this recipe interesting and tried it. I added sautéed mushrooms when I added the pasta. OMG me and my husband both LOVED it. What a great idea, very smart. thank you for sharing this with us.

  171. I make this sooo much! I love it and I make enough to freeze it in ziploc bag portions. It thaws and heats up perfectly can’t tell it was frozen!! mmmm

  172. I tried this recipe today, and it was amazing! ^-^

  173. That was a verrryy small plate – or were you just testing?


    Note to self: seek out sweet potato fettucine. Love ALL your photos – Rainbow Chicken Salad with Almonds et al on Pinterest brought me to your wonderful blog!

  174. Could the sauce be made from white beans? Sounds like a good idea.

  175. I was looking online for “healthy alfredo recipes” to use as a sauce for a cauliflower and kale lasagna I’ve been wanting to make. I was thinking that I would puree some cauliflower into my alfredo sauce since it is going to be in the lasagna as well (a little extra cauliflower never hurt anyone!) and then I come across this recipe! How funny! I thought I was so clever coming up with that idea and there it is right in front of me, haha!! Glad to know that it tastes good though!! Now I am even more excited to give it a try!

  176. I made it (again)last weekend. I didn’t even use the oil, the starchy water, or the cream and it still was perfect.
    Good to know you can freeze it. I will next time.

  177. Sophia Mamakos says:

    Our toddler who hates vegetables loved this and so did we. Thank you for introducing us to the wonders of cauliflower sauce. I halved it, but next time I’ll make the full batch and freeze half of the pureed cauliflower for another meal.

  178. It’s great that you are going out of your way to eat a healthier pasta meal. One crucial ingredient which many people miss are sprouted pasta noodles. The key difference between them and normal pasta noodles is that the former digests like a vegetable.

    I think they come in varieties.

  179. Nate – it’s good that people avoid eating grains “as is” and try eating them sprouted. I still cannot. I’ve tried all that Ezekiel makes and it still doesn’t work well for me; nor does spelt.
    I’ve done “okay” with the Einkhorn, however, and I’ve done fairly well with the Andean Dream Quinoa noodles (quinoa only as they have one with quinoa and corn). And even the Tinkyada noodles are ‘okay’ for my stomach.
    But, for me it’s best to avoid the grains altogether and so I just make ‘zoodles” (zucchini noodles) using the Vegetti and either eat them raw, or lightly steamed.
    Works great and very well with this Alfredo sauce.

  180. The recipe has 6 cups of stock, but you only then use 2 cups with the cauliflower to blend. What do you do with the rest of the stock? Or have I misread the recipe? Thanks

    P.s. No score as in the middle of cooking it!

    • You can do whatever you want with it – save it for a soup, or drain it out. But you won’t need all of it for this recipe other than for cooking the cauliflower to give it more flavor.

  181. Can he sauce be made and stored in the fridge for a period of time? Or does it have to be used right away?.
    Thank you in advance

    • Sure, just like anything else you make and have leftovers of. I like storing my leftovers in mason jars and using the can attachment piece of my Foodsaver for removing the air and maintaining freshness for my foods. This really helps a lot.
      But, I end up eating the sauce before it ever has time to go bad because I love it so much. I pour it over steamed veggies, cooked chicken, etc.
      And then of course, if I don’t think I will get to it, I freeze it. :)

    • Yep! I’d give it a few days in the fridge. It also freezes fine. But I think it tastes best fresh.

  182. I tried this tonight using two 5-6″ (medium?) heads of cauliflower, no cream, olive oil instead of butter, some Parmesan, and some sriracha and it was uh.May.ZING. My boyfriend even liked it, and he is VERY skeptical of food that has healthy substitutions. Using that much cauliflower yielded enough for about 10 servings, so I split the extra into a few Ziplocs that I threw in the freezer. Which is awesome. I found this recipe on Pinterest, and it’s my favorite Pinterest recipe ever.

  183. Samantha says:

    This recipe looks delicious! I’ll be making it for my boyfriend and I this weekend. How well do you think Greek Yogurt would substitute the cream? Thanks :)

  184. Kimberly Mueller says:

    I made this tonight and it was divine! I do not like Alfredo ( I know, shame on me LOL) personally, I think it smells like feet, however I LOVE cauliflower. We eat healthy and we have my dad staying with us since he recently had quad. bypass surgery and is diabetic as well as my 87 year old grandmother who is super finicky. This was a hit. I did make adjustments on the salt. My husband, son and my grandmother think Alfredo is the cat’s meow. As luck would have it everyone ate it, enjoyed it and said yes, let’s have this again. :) Thank you. I am the only Gluten Free Vegetarian in my family and that can be a lot more work on me sometimes. It is wonderful to find a recipe we all enjoy. I do not believe anyone realized they too were eating Gluten Free tonight :) :)

  185. Jaye Williams says:

    Loved this! Had so much fun having my husband try to guess what is in the sauce. He went through 4-5 different cheeses before I told him

  186. Hi Lindsay,
    Thank you so much for posting this recipe. I pinned it ages ago and finally made it tonight. It was delicious! Alfredo’s is one of my favourite pasta sauces and I was a bit sceptical that this would work, but Wow it really does!
    Best wishes

  187. Elizabeth says:

    I do not like cauliflower but in trying to get healthy I saw this recipe on pinterest and decided to give it a try tonight. I was very skeptical, but I must say what I ended up with was a bowl full of creamy deliciousness! The best part is my teen daughters enjoyed it too. Thank you, this recipe is going to be a staple in our house from now on!!

  188. Any way I can delete my comment above? Now that I have your book on this sauce, I see my rather dumb mistake == I used the broth in the blender, but did not actually boil the cauliflower in it. Oops… :(

  189. Well, regardless of whether you had an “oops” or not, there is plenty to do with leftover broth, if there is such a thing – LOL! That’s like saying “leftover wine” – who has leftover wine? LOL
    I make quarts of broth almost every week, and it’s just me in the house. Some I freeze, but most I use. If I didn’t use onion in my broth, I will drizzle over my dog’s food every day. I also use it in stir fries, in making anything that I would use water for (steaming veggies; making quinoa, rice, etc.) I also make homemade soups every week, so I use in them.
    And being homemade, I drink it every day (when I have it freshly made) – VERY healthy – good for your bones, and your gut. Nope..I almost never have leftover broth.

  190. This recipe is fantastic! Not only is it full of vegetables, but it is a great alternative for us since my husband is lactose intolerant. I just substitute some regular 10% lactose-free cream for the heavy cream. This was a great find by a friend and I am so grateful because I was living without fettuccine Alfredo and that is unacceptable 😉 . Thank you so much for this great recipe!

  191. We usually put Parmesan? I didn’t see cheese in this recipe? Did I missaomething?

    • Hi, Michelle! The creamy cauliflower sauce takes the place of the Alfredo, which usually has parmesan in it. Many readers have commented that they like adding parmesan to the sauce. You didn’t miss it in the recipe, but you can feel free to add it in if you like! :)

  192. can I change the heavy cream with almond milk or something else? Awesome idea of using cauliflower! Can’t wait to taste it.

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