Best 3 Creamy Healthy Cauliflower Alfredo Sauce Recipes

Craving a luscious and creamy Alfredo sauce without the guilt? Look no further than this collection of healthy cauliflower Alfredo sauce recipes. These innovative sauces transform the humble cauliflower into a rich and flavorful Alfredo sauce that is not only delicious but also packed with nutrients. From a classic creamy cauliflower Alfredo sauce to a vegan version and a low-carb alternative, these recipes cater to various dietary preferences and cooking styles. Indulge in a healthier Alfredo experience without compromising on taste and satisfaction.

Here are our top 3 tried and tested recipes!

CREAMY CAULIFLOWER ALFREDO SAUCE

Creamy Cauliflower Alfredo Sauce image

This Creamy Cauliflower Alfredo Sauce is a healthy, low-calorie alternative to the famous Italian alfredo sauce. This easy homemade pasta sauce is a great way to sneak in some veggies!

Provided by Krista

Categories Condiment

Time 15m

Yield 8

Number Of Ingredients 8

Ingredients

1 medium head of cauliflower, cut into florets
1/2 cup of water
1 cup of 2% milk
1/2 cup of grated parmesan cheese
1 teaspoon of dried parsley
pinch of nutmeg
1/4 teaspoon of black pepper
3 oz. of cream cheese

Steps:

Bring a medium sauce pan to medium high heat, add cauliflower florets and water. Cover.
Steam cauliflower until tender, about 7-10 minutes.
Remove cauliflower from pan, place into a blender.
In blender add, along with the cauliflower add, milk, parmesan, parsley, nutmeg, black pepper, and cream cheese. Blend until smooth, should be like a puree (consistency of real Alfredo sauce)
Serve over a bed of noodles.
Store in airtight container for up to 3 days.

HOW TO MAKE CAULIFLOWER ALFREDO SAUCE

How to make cauliflower Alfredo sauce image

Simple and easy to make healthy alfredo sauce using cauliflower, dairy-free milk, broth, garlic, and olive oil.

Provided by Rena

Categories Main Course

Time 25m

Number Of Ingredients 6

Ingredients

1 medium Cauliflower head (about 5-6 cups cauliflower florets)
4-6 large Garlic cloves (crushed)
2 Tbsp Olive Oil
6-7 Cups Vegetable broth or water
kosher salt and pepper (to taste)
1/2 cup milk (dairy or non-dairy)

Steps:

Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
Start by carefully cutting through the tough core of the cauliflower.
Chop into florets. All roughly the same size.
Crush the garlic cloves.
Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
Add in the cauliflower florets and water/vegetable broth.
Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency.
Taste and season with salt and pepper to taste.
Pour the cauliflower Alfredo sauce back into the pan.
Stir in cooked spaghetti. Serve immediately and enjoy!

Nutrition Facts : Calories 92 kcal, Carbohydrate 9 g, Protein 3 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 2 mg, Sodium 978 mg, Fiber 2 g, Sugar 5 g, ServingSize 1 serving

CREAMY CAULIFLOWER ALFREDO

Creamy Cauliflower Alfredo image

The key to a tasty fettuccine alfredo is a creamy sauce. By cooking and blending cauliflower to a smooth puree, you get the creamy mouthfeel of butter and cream without the high calories and fat.

Provided by Food Network Kitchen

Time 1h

Yield 4 servings

Number Of Ingredients 12

Ingredients

2 cups cauliflower florets, about 8-ounces
1 cup low-sodium chicken broth
8 ounces whole grain fettuccine pasta
1 teaspoon extra-virgin olive oil
2 cloves garlic, minced
1/2 cup low-fat evaporated milk
Kosher salt and freshly ground pepper
3/4 cup frozen petite peas, thawed, (4 ounces)
1/4 cup grated Parmesan cheese
1 tablespoon unsalted butter
1 tablespoon chopped fresh parsley, plus extra for garnish
1 1/2 teaspoons finely grated lemon zest

Steps:

1. Put the cauliflower, broth, and 1 cup water in a small pot; bring to a boil over medium-high heat. Adjust the heat to maintain a simmer and cook until the cauliflower is very soft, 25 to 30 minutes. Remove from the heat and cool 5 minutes. Carefully puree cauliflower and all the liquid in a blender until very smooth; set aside.
2. Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
3. Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes. Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose. Remove from the heat and toss in the butter, chopped parsley and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.

Tips:

Use a high-quality blender or food processor. This will ensure that your sauce is smooth and creamy.
Don't overcook the cauliflower. It should be tender but still have a little bit of a bite to it.
Add the milk or cream a little at a time. This will help you achieve the desired consistency.
Season the sauce to taste. Salt, pepper, garlic powder, and onion powder are all good options.
Serve the sauce over your favorite pasta, rice, or vegetables.

Conclusion:

Cauliflower Alfredo sauce is a delicious and healthy alternative to traditional Alfredo sauce. It's made with simple, wholesome ingredients and is packed with flavor. Whether you're looking for a lighter meal or a vegan option, this sauce is a great choice. Give it a try today and see for yourself how delicious it is!