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 what the ingredient list looks like for Ragu’s “Classic Alfredo”:


  • 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.



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 Pink Himalayan 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















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



7 comments to Creamy Cauliflower Alfredo Sauce

  • […] 2. Best Use of Caulifllower - Creamy Cauliflower Alfredo Sauce from The Healthy Family and Home: […]

  • Ashley H

    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

      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 :)

  • Ashley H

    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

      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 ;)

  • Betty

    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

      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 :)

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