Cauliflower Alfredo Recipe
I’ve been making this cauliflower Alfredo pasta for over a decade, and it’s still a family favorite—my husband and kids request it time and time again! This sauce couldn’t be easier—just blend everything together, and it turns into a luxuriously smooth pasta sauce that's delicious to the last drop. No one will ever guess it’s secretly made with veggies!
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Fettuccine Alfredo was my ultimate childhood comfort food with its delicate flavor and creamy texture—if we were dining at an Italian restaurant, you could bet I'd be ordering it.
Now, as an adult, I find myself craving that nostalgic flavor without the heavy feeling afterward. That’s what inspired me to experiment with cauliflower—a surprisingly versatile veggie—and after a few trials, this creamy cauliflower Alfredo sauce was born! It has all the classic richness of traditional Alfredo, but it's lighter and packed with hidden veggies (no heavy cream, cashews, tofu or coconut milk required!).
If you love cauliflower you're going to love my tahini cauliflower and mashed cauliflower.
Cauliflower Alfredo Sauce Recipe ingredients
- Cauliflower - fresh cauliflower is best but frozen will work too just be sure to defrost it.
- Onion - chopped up and cooked down, the onion provides a savory sweet flavor when blended with the cauliflower.
- Milk - any type of milk will work just make sure it's plain and unsweetened.
- Parmesan - a little is used to give the sauce a pop of cheesy flavor. You can also use nutritional yeast to make this dairy free.
- Lemon - just a little is used in the sauce for a hint of acidity. Fresh lemon juice is best but you can also use store-bought.
- Fettucicni (not pictured) - traditionally this is the noodle used with alfredo sauce but any type of noodle will work. I used a brown rice fettuccini which was great!
How to Make Cauliflower Alfredo Sauce
You will need a high speed blender to make this alfredo sauce.
Step 1 : Cook the veggies. Chop up the cauliflower into large pieces and boil in a large pot of salt water until soft. This can take 8 - 12 minutes.
Meanwhile, cook the onion and garlic in a separate skillet until fragrant.
Step 2 : Boil the pasta. I use a brown rice fettuchini noodle but any type of noodle will work for this recipe.
Step 3 : Blend all ingredients. Add everything to the mixer and blend on high until smooth and warm (this can take about 5 minutes).
Step 4 : Toss with noodles. Drain the pasta and transfer the noodles back into the pot. Pour the alfredo sauce over the pasta and toss well to distribute.
Step 5 : Serve! While the pasta is still warm, serve with parsley on top if desired and enjoy!
Storing Alfredo Sauce with Cauliflower
Allow the pasta to cool down before transferring it into an airtight container. Store the pasta in the fridge for up to 4 days. When ready to enjoy, heat the pasta up in the microwave or on the stove top wish a splash of water or milk to help loosen up the sauce.
Cauliflower Alfredo Recipe Tips
- Make sure the cauliflower is boiled until fork tender. This is what will allow the sauce to be silky and creamy.
- The pasta should be cooked al dente for the best texture.
- Use a high speed blender to achieve a smooth consistency.
How to serve Cauliflower Alfredo Sauce
This pasta sauce is light & creamy is incredibly versatile, pairing beautifully with a variety of dishes. Here are a few of my favorites:
- Turkey Meatballs
- Lemon Salmon
- Baked Chicken Tenders
- Blackened Shrimp
- Chicken breast
- Steak
- Broccoli
Frequently Asked Questions
So many vegetables pair well with alfredo sauce like mushrooms, broccoli, asparagus, peas, and roasted red peppers.
Yes, most any noodle will work with alfredo but traditionally it's served with fettuccine.
Check out more pasta recipes:
PS : If you make this recipe, be sure to leave a star review and comment below! Also be sure to follow along with me on Instagram and Pinterest to stay up to date on all tasty recipes here at The Fit Peach!
Recipe
Alfredo Sauce with Cauliflower
Equipment
Ingredients
- 1 head cauliflower - chopped, approx. 4 cups
- 2 tablespoon olive oil - or other neutral oil
- 1 white onion - small, chopped
- 2 garlic cloves - minced
- 12 oz fettuccini - I used a brown rice brand but any noodle will work
- 1 cup milk - any milk will work just make sure it's plain and unsweetened
- ⅓ cup parmesan - grated, plus more for serving
- 1 teaspoon dijon mustard
- 1 tablespoon lemon juice
- ¼ teaspoon red pepper flakes
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- parsley - chopped, optional for serving
Instructions
- If you haven't already, chop the cauliflower into large pieces. Add them to a big pot of water with a little salt and boil on high until fork tender. This can take anywhere from 8 - 10 minutes.1 head cauliflower
- Add the onion and garlic to a skillet with olive oil and cook until fragrant (approx. 3 - 5 minutes). Set aside.1 white onion, 2 garlic cloves, 2 tablespoon olive oil
- While the cauliflower is boiling, prepare the pasta according to package directions.12 oz fettuccini
- Drain the cauliflower and add to a high speed blender with the onion, garlic, milk, parmesan, dijon mustard, lemon juice, red pepper flakes, sea salt, and black pepper. Blend on high until smooth, creamy, and warm, scraping down the sides every so often. This can take anywhere from 3 - 5 minutes.1 cup milk, ⅓ cup parmesan, 1 teaspoon dijon mustard, 1 tablespoon lemon juice, ¼ teaspoon red pepper flakes, ¼ teaspoon sea salt, ⅛ teaspoon black pepper
- Drain the pasta noodles and add them back to the pot. Pour the cauliflower sauce on top of the noodles and toss well to distribute. Add a splash of warm water or milk if you need to thin out the sauce.
- Serve the pasta in bowls with extra parmesan on top and parsley if desired.parsley
Hi there, is it necessary to cook the onion or do you put it in the blender raw? In the summary it doesn't say that you have to cook it but in the text above it says you should.
Hi! Yes, the onion and garlic should be cooked for a few minutes in olive oil.
I loved this recipe. I didn't have a lemon so I used some white wine vinegar and some lemon zest (which I still had left in the freezer). I think I used a bit too much white onion, but otherwise the combination of flavors was really yummy. Next time I'll buy every ingredient and also top it with fresh parsley so it will probably taste even better. Thank you for sharing this recipe!
I'm so glad you liked it! Yes, the little hint of lemon will definitely take it up a notch 🙂
You left out the nutritional yeast. Do you include that in the blender?
Hi Val! The nutritional yeast is included in step 6 (thanks pointing that out, the recipe mentioned 'all ingredients' but needed to be more specific). So yes, nutritional yeast is mixed in the blender with the cauliflower and sea salt 🙂
Tell me again how BONE broth is vegan?
Hi there! Thanks for pointing that out. You can use either vegetable broth or bone broth for this recipe depending on your diet.