Healthy Cauliflower Alfredo Sauce | Busy But Healthy


Healthy Cauliflower Alfredo Sauce_1

Who’s ready to take their alfredo sauce to another level?! I know I am! That’s why I created this healthy cauliflower alfredo sauce. It has all the same flavors of traditional alfredo but without all the fat and calories. Plus, it has the added nutrition of an entire cup and a half of pureed cauliflower!

This sauce is perfect for those people in your life that love or hate veggies. My husband was really shocked to discover how much cauliflower was in it. He just thought it tasted great! Upon first bite he said, “This recipe should go up on the site for sure!”

So…what did I make with this delicious cauliflower alfredo sauce? I decided to go the classic route. Chicken Alfredo. I used some whole grain (gluten-free) penne. I like the TruRoots brand as I can get a big bag from my local Costco. Then, I grilled up some chicken, cooked the pasta, and tossed it in the sauce.

Healthy Cauliflower Alfredo Sauce_2

It was an instant hit! My 3 year old even proclaimed, “Mommy, I like dis pasta, I really like dis kind”. So there you have it, and I think your family will love it too!

Healthy Cauliflower Alfredo Sauce_3

After I tasted the sauce, I got SUPER excited about it, and just continued cooking my pasta and chicken. Unfortunately I can’t offer proper nutritional information on the sauce. I didn’t measure how much it actually made, since I was too excited to eat it and tossed in the pasta and chicken before I thought to measure. Oopsie!  But, on a positive note, we loved it so much that I’ll be adding the nutrition on it very soon when I re-make it.

I wanted to keep this sauce as classic as I could, but with the addition of the cauliflower. I hope you give it a try very soon, and would love for you to report back on how you liked it!

I’d love to know…have you ever tried any healthy recipes with cauliflower? If so, I’d love to know what! Tell me in the comments!

Healthy Cauliflower Alfredo Sauce



Recipe type: Side

  • 1 head cauliflower, steamed or boiled until soft (you’ll use 1½ cups or 237 g of cauliflower puree)
  • 4 cloves garlic, chopped fine
  • 1 Tbsp butter
  • 1 can of light coconut milk (400 ml)
  • ½ tsp salt & pepper
  • ⅓ cup fresh parmesan cheese
  1. In a medium sized pot, add some water and bring to a boil.
  2. Cut your cauliflower into florets, add into the pot, put on the lid and stream for 10 minutes or so until very fork tender.
  3. Meanwhile, in a large skillet, over medium heat, add the butter, and once melted, add the chopped garlic and cook until it becomes fragrant. Careful not to brown the garlic or it will become bitter.
  4. Add your can of coconut milk and parmesan cheese, and whisk until combined. Then add the salt and pepper (to taste). Bring to a light simmer.
  5. Once your cauliflower is done, drain it, and using an immersion (handheld blender), regular blender or food processor, puree the cauliflower until very smooth.
  6. Using 1½ cups of the cauliflower puree and whisk it into the sauce.
  7. From here, the sauce is done. You can add cooked wholegrain pasta and chicken or whatever you choose. If the sauce becomes too thick, add some milk or choice to thin it out to desired consistency.
This recipe made enough sauce to cover just under a pound of dry pasta (cooked) and 2 large chopped chicken breasts. The end result served about 4-6 people.

Store leftover sauce in a sealed container in the fridge.

To make this dairy-free, substitute the butter for a vegan margarine, or your favorite healthy oil. Omit the parmesan cheese, or use a dairy-free alternative.


Recipe adapted and inspired from Leelalicious


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