Lighter Cheese Sauce Using Cauliflower

November 29, 2015   6 Comments

You know how pasta and cheese is the ultimate comfort food combination? What if the cheesy part was only 100 calories per cup?

Cauliflower Alfredo Sauce

Now, thanks to a reader who sent me a recipe from Pinch of Yum, I have wonderful recipe for lighter cheese sauce. This cauliflower sauce reminds me of a creamy Alfredo sauce which usually includes 1 stick butter, 1 cup cream and 2 cups of Parmesan cheese (again, not kidding) but with a fraction of the calories.

The first ingredient is 8 cloves of garlic. Do not be afraid. You cook it to mellow it out and it adds a wonderful flavor.

I did try to puree the cauliflower with an immersion blender but it didn’t work. You need to use a regular blender to puree the cauliflower to the correct consistency. Also, you aren’t using all the liquid that you are cooking with – so the immersion blender isn’t a good choice.

I served this over fettucini (and I added some frozen peas and a little crumbled bacon over the top). My daughter pronounced this as one of my best recipes ever. And my son?

“This is almost as good as macaroni and cheese!”

Have you tried a cauliflower puree instead of a cream sauce? What did you think?

Creamy Cauliflower Sauce Recipe

1.6 from 24 reviews

Makes 5 cups

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8 large cloves garlic, minced
2 tablespoons butter
1 medium cauliflower, roughly cut into florets
4 cups (32 ounces) vegetable broth
2 cups water
1/2 teaspoon salt
½ cup milk
ground black pepper (to taste)


In a small pan, melt butter and add garlic. Saute garlic over medium heat until translucent being sure to remove it from the heat before it browns (about five minutes).

Add cauliflower, vegetable broth, and water to a large stockpot and heat until boiling. Simmer about seven minutes until cauliflower is tender.

Remove cauliflower from stockpot with a slotted spoon and measure out 1 ½ cups of the stock and water mixture. Pour out the rest of the liquid from the pot. In a blender puree sautéed garlic, cauliflower, stock/water, and milk (this may take a few batches). Pour sauce back into stockpot and adjust seasonings. Heat until hot and pour over pasta, rice, eggs, and/or vegetables.

Nutrition Facts

One cup is 95 calories, 5.5 g fat, 5.3 g saturated fat, 9.0 g carbohydrates, 4.0 g sugar, 4.2 g protein, 3.0 g fiber, 427 mg sodium, 3 SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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Did you add any Parmesan cheese to this when you served it? If not, does it still have the Alfredo flavor?

Thank you.

This sounds pretty darn good.. I could have used this recipe for Thanksgiving as I made mac and cheese to go along with all the other trimmings..

Can you use frozen cauliflower ?
If so how many cups ??

This sounds like a tasty and healthy sauce and gravy replacement!

Sounds delicious.....Just wondering if you can freeze any left over of it? I like to make a large batch of sauces like this and then freeze them for later quick heat up meals. Thank you for your wonderful ideas, look forward to your posts every day they are great!!

Just curious ... why would you throw out perfectly good veggie broth? Why not just cook the cauliflower in water, throw the water out and add 1 1/2 cups of veggie broth to the blender mix? I like this idea but will probably use chicken broth since I boil a chicken every week so have that on hand. Can't wait to try it!

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