Cauliflower Alfredo Sauce

This is my favorite alternative to a heavy cream sauce!  If you’re wanting to eat more veggies or trying to limit your dairy….give it a try!!!


About 5 cups


I served my cauliflower sauce over pumpkin ravioli and added peas for a little sweet pop!  If you’re on the low-carb wagon, it would be great served over zucchini noodles, too.

Start by sautéing the garlic and butter in a large non-stick skillet over low heat until fragrant.

Bring the vegetable broth to a boil in a large pot and cook cauliflower (covered) for 7-10 minutes until tender.

Do not drain!  Instead use a slotted spoon to transfer the cooked cauliflower to your food processor or blender.

Add 1 cup vegetable broth (cooking liquid), sauteed garlic and butter, salt, pepper, and milk.

Blend or puree for several minutes.  Just be patient and keep blending until it’s smooth.  Then you can additional broth, milk, or olive oil to achieve your desired thickness.

And, that’s it!!  You’re ready to serve!

I cooked some pumpkin ravioli and added peas and parmesan for my dinner….so good!!


8 large cloves garlic, minced
2 tablespoons butter
5-6 cups cauliflower florets (I used 1.5 large heads of cauliflower.)
6-7 cups vegetable broth or water (I used vegetable broth)
1 teaspoon salt (more to taste)
½ teaspoon pepper (more to taste)
½ cup milk (more to taste)- I used almond milk.

Optional ingredients:

olive oil (to achieve desired consistency)
Parmesan cheese (would be great added into the sauce while blending OR as a topping)


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.

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.

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.

Notes: I froze my leftover sauce in a freezer bag and used the leftovers 1 week later. I let it thaw in the refrigerator overnight and heated it in a skillet. It was still creamy and smooth!

Related Recipes:

Parmesan Roasted Cauliflower

Cauliflower Crust Cheese Sticks

Zucchini Noodles with Sun-Dried Tomato Sauce

Recipe adapted from: Pinch of Yum

Join the Conversation

  • Jamie Whittendale

    So excited that you shared this! Can’t wait to give it a try :)

    • JenChoosesJoy

      I hope you like it!!

  • Liz

    Well this looks amazing!! I love rich, heavy cream sauces but hate the nasty ingredients and bloating that come with them. Totally trying this :)

    • JenChoosesJoy

      It’s a lot easier on my tummy!

  • Jenn

    That looks amazing! Did you make your own ravioli as well?

    • JenChoosesJoy

      Thanks!! I used store bought so this could be a fast weeknight dinner!

  • Cecilia @ MommiesRun

    Whoa that looks amazing! You are so creative with your recipes!

    • JenChoosesJoy

      Thank you!!!!!

  • Amanda B @ Cupcakes and Miles

    I’m looking to incorporate more cauliflower into my diet, so this looks great!

    • JenChoosesJoy

      I hope you like it!!!