Creamy Cauliflower Alfredo Sauce


I’m not a really big fan of cauliflower, but I kept looking at this recipe for Creamy Cauliflower Alfredo Sauce and couldn’t stop thinking about it.

A recipe that only has 5 ingredient and can be made in a few easy steps is always a winner with me.

But I wasn’t a believer until I actually tried this myself.

The first thing I thought after tasting it was “wow”, this really does taste like a healthy alfredo sauce!

And not only is it simple to make by basically just putting everything into a Vitamix and you’re ready to go, but it’s healthy, dairy-free, gluten-free and vegan too.

Look what you’re not missing by eating a traditional version of alfredo sauce.

Here’s the ingredient list of a highly processed store-bought sauce:


Ragu Classic Alfredo Sauce:



  • Soybean Oil – soy is a well known and documented GMO ingredient.  Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO soy.
  • Salt – processed, toxic iodized salt
  • Modified Corn Starch – corn is a well known and documented GMO ingredient.  Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO corn.
  • Spice/Natural Flavor – a sneaky way to include harmful ingredients without having to disclose them on the ingredient label
  • Cream/Part-Skim Milk/Cheese Cultures, Enzyme Modified Egg Yolk, Whey/Whey Protein – if it’s not organic or the milk you are consuming is not coming from a local, family farm, it’s highly likely the milk is coming from factory-farmed cows that have been given antibiotics, hormones, fed GMO grains, etc.

It’s basically a jar full of GMO’s.


Feel Good About What You Eat | The Healthy Family and Home


5 Fast Facts About Cauliflower:*

  • 1 cup contains 9.1% DV of potassium
  • 1 cup contains 85.9% of vitamin C
  • 1 cup contains 8.5% DV of fiber
  • excellent anti-oxidant
  • contains anti-inflammatory benefits

5 Fast Facts About Almonds (Almond Milk):*

  • helps to regulate cholesterol and blood pressure
  • energy booster
  • loaded with calcium and fiber
  • 1/4 cup contains 8 grams of vegan protein
  • high in anti-oxidants

5 Fast Facts About Garlic:*

  • regulates blood sugar levels
  • lowers high blood pressure
  • contains anti-bacterial and analgesic properties
  • anti-viral
  • helps to lower cholesterol levels

5 Fast Facts About Nutritional Yeast:*

  • vegan source of vitamin B12
  • contains 18 amino acids and is a complete protein
  • boosts immune system
  • excellent anti-oxidant
  • contains 15 minerals

5 Fast Fact About Himalayan Pink Salt:*

  • contains 84 minerals
  • unrefined, unprocessed, raw
  • promotes stable pH balance in cells
  • controls water levels in the body
  • aids digestion and facilitates better nutrient absorption

5 Fast Facts About Cayenne Pepper:*

  • increases metabolism
  • improves high blood pressure
  • has anti-fungal properties
  • anti-inflammatory
  • circulatory stimulant which aids in detoxification


*These statements have not been evaluated by Food and Drug Administration.  This information is not intended to diagnose, treat, cure or prevent any disease.
















Spaghetti-Squash-with-Creamy-Cauliflower-and Basil-Alfredo-Sauce


Tip #1:  I like a little extra cayenne pepper in mine, but start with just a little and add more as you’d like.

Tip #2:  If you don’t have fresh cauliflower, you can also use a 16 oz bag of frozen cauliflower.   If you do, you may need to use the “high” setting on your Vitamix to warm it up a bit or warm it up on the stove top prior to serving.

Tip #3:  I’ve used this sauce with traditional pasta in my Penne Pasta with Creamy Cauliflower Alfredo Sauce recipe, as well as part of a recipe using gluten-free spaghetti squash in my Spaghetti Squash with Basil and Cream Cauliflower Alfredo Sauce recipe.

Tip #4:  The recipe calls for “5 cloves of crushed garlic”.  I don’t find that it tastes overly garlic-y but if you don’t like a lot of garlic, just start with 2 cloves and keep tasting and adding another clove until you get it to the flavor you like.  Everyone is different…5 might be just right for some and 5 might be too much for another.

If you reduce the amount of garlic, you may need to adjust the amount of himalayan salt/pepper and possibly add another type of seasoning to give it some extra flavor.


Healthy Cauliflower Alfredo Sauce (Vegan, Gluten-Free, Dairy-Free) The Healthy Family and Home


  • 1 Large organic cauliflower
  • 2 cups homemade almond milk
  • 5 cloves organic garlic (freshly crushed)
  • 2 tablespoons nutritional yeast
  • 1/4 - 1/2 pink himalayan salt (or to taste)
  • 1/8 teaspoon organic cayenne pepper (or to taste)


Step 1 If using fresh cauliflower, cut into bite-sized floret pieces.

Put the cut cauliflower into a medium size pot and boil for approximately 15 minutes, or until very tender, then drain.

Put the cauliflower and remaining ingredients into a Vitamix and blend until smooth and creamy.

Serve over pasta, spaghetti squash or any other recipe that calls for "alfredo sauce".



Recipe source:


Simple Meal Planning - Plan to Eat




  1. Ashley H says

    I love this for my one year old who has a list of food allergies and for me as his milk maker! Unfortunately though peppers are on our list of no-nos and I don’t want it to be bland..anything I could use in place of it?

    • Karielyn says

      Hi Ashley! First of all, yay for breastfeeding! :)

      Second, are all peppers on the no-no list? I’m thinking of cayenne, black pepper, chipolte or chili pepper but…if you can’t use any type of peppers, what I would suggest it to make it first without the peppers.

      Then taste it and see if it will do without the peppers. If you think it still needs a little something added for taste, add some extra nutritional yeast, your favorite spice or your usual pepper-alternative.

      I think the pepper in the recipe is just to give it a little extra flavor and it’s such a small amount, but you may find that you like the sauce without or anything else to to replace it.

      I hope you’re able to enjoy it because it’s really good. Let me know if you try something that works :)

  2. Ashley H says

    Yes unfortunately all peppers are bad BUT! I managed to whip this up tonight and after I little research tried organic onion seeds from Whole Foods and it came out DELICIOUS! My one year old has never ate something so quickly! I threw some golden flax pasta, organic peas and low sodium tuna in the sauce for tuna “casserole” and the entire family raved over it. It is now a staple, thanks so much!

    • Karielyn says

      Hi Ashley! I am so happy to hear that you found a way to make it work.

      I’ll have to check into onion seeds…I’ve never used them before but they sound good.

      And, I love your idea of adding some veggies into the pasta too!

      Thanks a lot for letting me know how it came out and I’m glad it was a hit 😉

  3. Betty says

    I made this tonight and served it over whole wheat penne. Unfortunately, even after adding parmesan for flavor, it didn’t turn out well (adults and 8 year old child agreed). It was too garlic-y and the texture was off for a pasta sauce. Perhaps it was just the pasta I paired it with?

    I’m sorry to leave a “bad” review, this one just didn’t agree with us.

    • Karielyn says

      Hi Betty! Thanks for your feedback…I don’t see it as a bad review, but just honest feedback, which I appreciate. Everyone has different tastes and likes and not every recipe will work for every one.

      I personally didn’t find it too garlic-y, but someone else mentioned it was, then another person mentioned it wasn’t. So I’m going to make a note in the posting about the garlic and a suggestion to reduce the amount of garlic if you don’t like a lot. Some people do and some people don’t :)

      I probably wouldn’t have paired it with whole wheat pasta, just because it does have a “heavier” taste, but maybe if you were to try it again you could try it with a different pasta and reduce the amount of garlic cloves.

      Another thing I thought of that could possibly be making a difference is that I “crush” my garlic with a hand-held garlic crusher instead of dicing or mincing it with a knife. Maybe that makes a difference in the strength of the garlic taste?

      Sorry it didn’t get a thumbs up with the family, I know how that feels :)

  4. Jennifer says

    Hi Karielyn,

    This looks like a super healthy alternative to classic alfredo sauce. I’m living in China right now and getting nutritional yeast is a bit difficult. Is the yeast a key ingredient in this recipe or can it be replaced/omitted?

    Thanks for all the great ideas!

    • Karielyn says

      Hi there Jennifer! Well, a big HELLO to you all the way over there in China! Yes, you can omit the nutritional yeast…it’s there to give it a little “cheesy” flavor, as would Parmesan cheese in traditional alfredo sauce.

      You may want to taste it though, prior to serving, to see if you need to add a little extra seasoning to it to compensate for not having the flavoring from the nutritional yeast.

      Also, if you didn’t need it to be vegan, you could just use regular Parmesan cheese.

      Hope that helps and that you enjoy the recipe if you try it out 😉

  5. Kirbie says

    Ummm this is AMAZING. It tastes so freaking good! I’m so sad that I spilled some salt in it, though, and now I have to go buy more cauliflower to make another batch. But it’s so worth it! And I love garlic. Alfredo sauce is yummy but it upsets my husbands ulcers and I feel guilty whenever I eat it because it normally involves tons of cheese and heavy cream. I love this. Thank you thank you thank you!

    • Karielyn says

      Hi there Kirbie! I’m so glad to hear that you enjoyed it! I’m just like you…traditional alfredo sauce is not good for you and always made me feel guilty afterwards plus, it’s full of dairy as you mentioned.

      This is definitely a recipe that you can feel good about eating because it’s made with clean ingredients that are good for your body.

      Thanks so much for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it 😉

  6. says

    This looks really delicious! I almost always use nuts or soy to make sauces creamier but using cauliflower is a wonderful idea! It’s also lower in fat and I didn’t realize it was so high in Vitamin C! And I’m not gonna lie…any excuse to use my vitamix gets me happy!

    • Karielyn says

      Hi there Taylor! I do the same thing…nuts are usually my go-to for the creamy factor but you are so right about the cauliflower! And, it’s much cheaper than buying nuts too!

      Thanks for stopping by, I really appreciate it :)

  7. Tara says

    This vegan alfredo alternative is lovely. I initially halved the recipe, but ended up only halving the cauliflower in order to reach a smoother consistency (I don’t have a vitamix, which could have led to the thickness). Next time I will try roasting the garlic, to cut the bite and add a little more depth. I think a little vegetable broth/bouillon and some vegan butter would be nice additions, too. Great recipe!

    • says

      Hi there Tara! I’m so glad to hear you enjoyed the recipe and I love the alterations you made (and other ideas!), especially the roasted garlic. Oh my, that would definitely take it over the top! I will also try that the next time I make it.

      Thanks for trying out the recipe and for taking the time to let me know you liked it…I really appreciate it :)

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