Creamy Cauliflower Alfredo Sauce

Creamy Cauliflower Alfredo Sauce – a very creamy, flavor-packed sauce that replaces both the traditional Alfredo sauce in a healthy way, but has also been perfected.

This Creamy Cauliflower Alfredo Sauce recipe is the bee’s knees. A keeper if there ever was one. If you’re searching for a replacement for the original sauce, but want to do so while watching your calories – then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to.

This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com

What to know what else makes this sauce perfect? It doesn’t need a dish to add any extra flavor or consistency. All you need is your favorite dipping bread and a napkin!
But if you are looking for a dish to make with this, I do recommend my Grilled Chicken Cauliflower Alfredo with Zucchini Noodles recipe.
It is a great low-carb version of the traditional Chicken Fettuccine Alfredo dish!

This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com
This recipe is so delicious that I have started making extra to jar and keep in my fridge. So far I have added it to a bowl of veggies and chicken, into a little wrap, with some pasta (but of course), and with some spaghetti squash. Stay tuned for a recipe in the making with that!

This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com

Look at that creamy goodness. If you’re wondering, yes, I dipped that bread into this and happily devoured. Talk about a major perk with being a food blogger! Right?
My husbands lucky, too. He just won’t (always) admit it!

This recipe is extremely easy to make. All you will need is a pot to boil the florets in, a blender or food processor to fully blend the ingredients, and a pan to warm the sauce and add the remaining ingredients to. That’s it!

I find that the sauce will stay fresh and flavorful for at least 4-5 days in the fridge. As stated above, I use sealed mason jars. This does make approximately 6 cups of sauce. Between the Grilled Chicken Cauliflower Alfredo Zucchini Noodles dish and all of the other indulging I (as well as my husband) did with it – the sauce didn’t last longer than the presumed 5 days.

Tips:

  • I boiled my cauliflower florets in low-sodium chicken broth. You can swap for vegetable broth, or even water – but I feel that broth truly helps add some flavor to this dish.
  • If you use regular broth (not low-sodium), I recommend cutting back on the sea salt to the sauce. It may make the sauce a bit too salty. Salt is obviously per your preference!
  • I added crushed red pepper flakes. If you’re not a fan of even a little bit of heat, I would either omit or use sparingly – a little goes a long way.
  • Don’t allow yourself to over think it. It’s as simple as boiling, combining into a food processor/blender and warming.
  • This recipe makes approximately 6 cups of sauce. If you need less, simply cut the recipe in half.
  • I generally use fat-free/0% greek yogurt with my recipes, but I have found that a little 2% fat adds a good flavor to the sauce. You can certainly use 0% if you prefer.
  • I find that the sauce will stay fresh and flavorful for at least 4-5 days in the fridge.

 



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This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com
4.5 from 34 votes
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Creamy Cauliflower Alfredo Sauce

This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to.
Course Appetizer
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 cups
Calories 65 kcal

Ingredients

  • 1 medium head of cauliflower )mine was approx. 1lb 13 oz)
  • 4 cups low-sodium chicken broth or vegetable broth*
  • 1/2 cup yellow onion diced
  • 1 tbsp minced garlic 3 cloves
  • 2 tbsp butter
  • 7 oz/200g Fage 2% plain greek yogurt*
  • 1/8 tsp crushed red pepper flakes optional and to taste*
  • 1/4 tsp black pepper to taste
  • 1/2-1 tsp sea salt to taste
  • 1/4-3/4 cup reserved broth*
  • 1/3 cup grated parmesan/romano cheese mix
  • 1 tbsp freshly chopped parsley

Garnishment: (optional)*

  • freshly chopped parsley
  • Shaved parmesan cheese

Instructions

  1. Cut cauliflower into small florets.
  2. In a medium pot, bring broth/water to a boil and add the cauliflower. Cover and allow to boil for 5-6 minutes or until the cauliflower is tender enough to be pierced by a fork.
  3. Remove from heat.
  4. Using a slotted spoon, remove the florets and transfer them to a blender or food processor. Do not dump the broth. You will need it for the sauce.
  5. In a medium pan, melt the butter. Add the diced onion and sauté until it has caramelized. Add the minced garlic and sauté until fragrant, approximately 1-2 minutes.
  6. Remove from heat and add it to the blender with the cauliflower.
  7. To the blender/processor, add the yogurt, crushed red pepper flakes, black pepper and salt.
  8. Starting with 1/4 cup of the reserved broth - pour over the cauliflower mixture and allow to blend down. The amount of broth you use will be dependent on how thick or creamy you want your sauce to be. You may not even need the broth. I used 3/4 cup.*
  9. Place the pan used to saute back over medium-low heat. Once heated, add the sauce and allow to warm while adding the parmesan cheese and parsley.
  10. Optional: Garnish with additional parsley and shaved parmesan cheese.
  11. Serve with your favorite dipping bread! Store any leftovers in an airtight container in the fridge. I find that the sauce will stay fresh and flavorful for at least 4-5 days.

Recipe Notes

*I used low-sodium chicken broth, but you can use vegetable or even water. Although I do find that the broth adds some amazing flavor to the sauce. If you use regular broth (not low-sodium), I recommend cutting back on the sea salt to the sauce. It may make the sauce a bit too salty. Salt is obviously per your preference!
*I generally use fat-free/0% greek yogurt with my recipes, but I have found that a little 2% fat adds a good flavor to the sauce. You can certainly use 0% if you prefer.
*Crushed red pepper flakes are completely optional. If you're not a fan of even a little bit of heat -- omit it. A little goes a long way!
*reserved broth - this is the broth you boiled the cauliflower florets in.
*Garnishments are optional and not calculated into nutrition breakdown.

Nutrition Facts
Creamy Cauliflower Alfredo Sauce
Amount Per Serving
Calories 65 Calories from Fat 30
% Daily Value*
Total Fat 3.3g 5%
Saturated Fat 1.4g 7%
Polyunsaturated Fat 1.3g
Cholesterol 5mg 2%
Sodium 426.8mg 18%
Total Carbohydrates 5g 2%
Dietary Fiber 1.6g 6%
Sugars 2.7g
Protein 4.9g 10%
* Percent Daily Values are based on a 2000 calorie diet.
This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com This Creamy Cauliflower Alfredo Sauce recipe is the bee's knees. A keeper if there ever was one. If you're searching for a replacement for the original sauce, but want to do so while watching your calories - then you will love this recipe as it is only 65 calories per half cup! It is a guilt-free indulgence that you will keep coming back to. #healthy #alfredo #caulifloweralfredosauce #cauliflower #lowcalorie #healthy #sauce | www.withpeanutbutterontop.com
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    Imani

    Hi there,
    This looks so delicious! Does this sauce freeze well?

    Brittany

    Can you use the whole head of cauliflower for this? Including the “stalk”?

    Rai Kamalini

    Cooking never looked so easy and delicious!

    Connie

    I made this lasT night, it was AWESOME, even my husband loved it and he is not a fan of alfredo sauce.

    Jacqueline

    What is the serving size per serving? Thank you for adding NUTRITIONALs trying this tonight!

    Darlene

    Can you use sour cream as a substitute for the yogurt?

    Anon

    I have no words. I don’t really eat cheese for reasons so whenever i make this wonderful sauce, it goes without any cheese.. and it still tastes amazing! i’ve been having this every day for the past few days – along with your grilled chicken alfredo zoodles, along with smoked mackerel, with cucumbers, with spelt bread… and it’s amazing!before trying this, i was thinking to myself – how would cauliflower and yogurt even go together? how will the caramelized onion contribute to the final taste? and lo and behold, this wonderful sauce sweeped away all the thoughts of doubt and… Read more »