This is the best cauliflower Alfredo sauce recipe. It's so rich and creamy and surprisingly easy to make. This dairy free Alfredo sauce is also vegan, Whole30, paleo and low carb. Loaded with vegetables this sneaky veggie sauce is healthy and can be used in so many ways.
Why you will love this recipe:
- Even though this Alfredo sauce is made with cauliflower you would never know it! It tastes so creamy and delicious!
- It's quick and easy to make and takes less than 30 minutes to prepare.
- This is also a dairy free cauliflower Alfredo sauce and vegan cauliflower Alfredo sauce.
- This healthy Alfredo sauce is surprisingly easy to make and doesn't require any complicated, or hard to find ingredients.
- Because this Alfredo sauce is made with cauliflower it is high in fiber and full of veggies.
- This vegan Alfredo sauce can made with no cashews to make it nut free.
- It freezes really well and makes great leftovers so it's perfect for meal prep.
- It's made with no milk, no cream, no parmesan, no cheese and no butter.
- Don't worry, even though this is Alfredo sauce made with cauliflower, it doesn't taste like cauliflower.
Taste and texture:
This cauliflower Alfredo is rich, creamy and so smooth. It tastes very similar to a classic Alfredo sauce but it does not taste exactly like a cream and butter filled Alfredo. The nutritional yeast gives it a cheesy flavour and it also has hints of garlic and Italian seasoning.
Key ingredients and substitutions:
- Cauliflower - Cauliflower is the star of this healthy white sauce. When cooked, it becomes nice and tender to help make the most creamy and rich Alfredo sauce. You can use either fresh or frozen cauliflower to make this sauce.
- Coconut milk - coconut milk is used to make this sauce really rich and creamy, without using cream, milk or dairy. I recommend using full fat coconut milk rather than low fat coconut milk. If you can't have coconut milk I recommend using cashew milk instead.
- Nutritional yeast - this helps this sauce taste nice and cheesy, while keeping it dairy free and cheese free.
- Broth - this helps add both flavour and depth to this sauce. You can use any type of broth that you like including vegetable broth, chicken broth or bone broth.
- Cashews - raw cashews are used to help make this sauce so smooth and creamy. Be sure to use raw cashews instead of roasted cashews. If you can't have cashews I recommend using pine nuts instead.
How to make this recipe:
First you are going to steam the cauliflower florets until they are tender.
When the cauliflower is finished cooking, transfer it to your Vitamix blender (or other high speed blender) and add all the other ingredients.
Now blend everything well until it's smooth.
Serve and enjoy!
Tips and variations:
- This recipe makes a very large batch of Alfredo sauce so you could easily cut it in half if you are only serving a few people.
- You can use any type of broth that you like for this Alfredo Sauce including vegetable broth, chicken broth or bone broth.
- If you can't have coconut milk I would recommend using cashew milk instead.
- To make this sauce nut free or AIP compliant, omit the cashews.
- This Alfredo sauce freezes really well so feel free to make a double or triple batch and freeze some for later.
- Feel free to top this sauce with other vegetables - some options include peas, broccoli or spinach.
- To lower the carb count of this cauliflower sauce use half the cashews or omit them.
- If you can't have cashews I would recommend using pine nuts instead.
How to serve:
- Alfredo sauce is classically served over pasta - some options include Linguini, fettuccini, penne or fusilli noodles.
- If you are on a paleo or Whole30 diet serve this sauce over zucchini noodles, spaghetti squash, heart of palm noodles or carrot noodles.
- Use this sauce to make chicken Alfredo.
- You can serve it over tofu.
- This sauce can be used as a dip for nachos or as a white pizza sauce.
How to store:
Store any leftover sauce in an airtight container in the fridge for up to 7 days.
One serving of this sauce has approximately 294 calories, with 17 grams of total carbohydrates, 3 grams of fiber, 14 grams of net carbs, 12 grams of protein and 22 grams of fat. This recipe is gluten free, dairy free, paleo, Whole30, and low sugar and can easily be adapted to be low carb, keto and AIP.
Frequently asked questions:
As written this sauce has 14 grams of net carbs, but you can easily lower the carb count by decreasing the cashews or omitting them.
Instead of cream, to make Alfredo sauce you can use coconut milk to give it a similar rich and creamy flavour.
While both Alfredo sauce and white sauce are white in color, they are different. Alfredo sauce is an Italian sauce traditionally made with heavy cream, butter, and parmesan cheese. White sauce on the other hand is a French sauce otherwise known as Béchamel sauce. It is made up of a roux with flour and butter plus cream.
Yes, it will just take longer to steam than fresh cauliflower.
No! Even though this sauce is loaded with cauliflower, it doesn't taste like it.
Other recipes you will like:
- Cauliflower Fried Rice
- Cauliflower soup
- Carrot Dip with Chilis
- Whole30 Cilantro Lime Dressing
- Spanish cauliflower rice
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Cauliflower Alfredo Sauce
- 1 head cauliflower (approximately 500 grams of cauliflower florets)
- 3 cloves garlic, minced
- 2 cups full fat coconut milk
- 1 cup broth (you can use vegetable broth, chicken broth or bone broth)
- 1 cup raw cashews (omit for AIP and for nut free)
- 1/2 cup nutritional yeast
- 1-2 teaspoon Italian seasoning (more or less to taste)
- 1 teaspoon sea salt (to taste)
- 1/4-1/2 teaspoon ground black pepper (omit for AIP)
- Cut the cauliflower into florets and steam them until they are tender.
- Once the cauliflower is finished cooking, transfer it to your blender and add the remaining ingredients.
- Blend everything well until it's smooth.
- Serve and enjoy!
- You can use this Alfredo sauce as a sauce for pasta, meat dishes, and fish dishes.
- If you are on the AIP diet or can't have nuts, omit the cashews.
- This Alfredo sauce freezes well.
- You can use vegetable broth, chicken broth or bone broth for this recipe.
- Store any leftovers in the fridge in an airtight container for up to 7 days.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
Thank you!I will definitely try these.We are working on eating better for our kids.
I hope you all love it!
I totally botched the recipe due to mom brain and poured an entire can of coconut milk and a random amount of broth and used hand beaters to blend it. Despite all my errors the recipe was still very delicious but next time I make the recipe I’ll be following the recipe! I made it with Cajun chicken and spaghetti squash! Sooo good!
How much sauce does this make? Enough for 4 people served over grain free noodles I hope? 🙂
Can’t wait to try this and report back:)
It's been a while since I made it but yes it should be enough for 4 people! Enjoy!
I’m new to coconut milk. Is there a brand of coconut milk that tastes best? My daughter loves Alfredo sauce. In fact she sounds exactly like you were about it. She is newly having to get off of cheese and dairy and is really missing this sauce. So I’m hoping to make it and have it be a replacement so that won’t hurt her body. Thanks.
Hey! This is the one I use and really like:
Thank you so much! Ordered! Can’t wait to try your recipes!