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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
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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 65kcal

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

  • Cut cauliflower into small florets.
  • 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.
  • Remove from heat.
  • 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.
  • 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.
  • Remove from heat and add it to the blender with the cauliflower.
  • To the blender/processor, add the yogurt, crushed red pepper flakes, black pepper and salt.
  • 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.*
  • 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.
  • Optional: Garnish with additional parsley and shaved parmesan cheese.
  • 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.

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

Calories: 65kcal | Carbohydrates: 5g | Protein: 4.9g | Fat: 3.3g | Saturated Fat: 1.4g | Polyunsaturated Fat: 1.3g | Cholesterol: 5mg | Sodium: 426.8mg | Fiber: 1.6g | Sugar: 2.7g