Cauliflower Alfredo Sauce

Name: Cauliflower Alfredo Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 medium head cauliflower, cut into 1/2-inch florets (about 4-5 cups); 6 medium cloves garlic, peeled; 1 lb fettuccine pasta; 3/4 cup grated Parmesan cheese; 2 tablespoons unsalted butter; Salt and pepper to taste; Additional grated Parmesan for serving

By Sarah On February 24, 2015 | Updated: April 1, 2026

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Indulge in a creamy, silky alfredo sauce for a fraction of the calories in this cauliflower alfredo sauce version! NO heavy cream needed and it’s made in minutes on the stovetop.

Alfredo-lovers, I’ve got the answer to all your prayers today! We’ve officially hired cauliflower on as the healthy stand-in for this classic sauce and honestly, life’s never been better.

Don’t worry, we’ve still got the Parm cheese + pasta! All we’re doing today is dropping the heavy cream and blending up a mess of tender cauliflower instead.

The result? A purely magical sauce that totally does its job just as well as traditional alfredo.

My personal favorite part about this alfredo is that it’s even easier than most scratch-made alfredo sauces! Start to finish you can have this alfredo ready for all your pasta needs in only 30 minutes!

This Alfredo Sauce Features…

Tender cauliflower pureed into a silky sauce
Rich Parmesan cheese
Tender fettuccine pasta

Making the Alfredo Sauce

(scroll down to the bottom of the post for the full recipe)

Ingredients You Will Need

Cauliflower
Garlic
Fettuccine pasta
Parmesan cheese
Unsalted butter

Choosing Your Pasta

I recommend using a longer, wide shape of pasta for this alfredo sauce such as fettuccine or linguine. Follow package instructions for boiling pasta and cook only to al dente.

Tips for Perfect Cauliflower Alfredo

Cut cauliflower into uniform florets – aim for uniform 1/2-inch florets so the cauliflower cooks evenly.
Use pasta cooking water for sauce – reserve 2 cups of pasta cooking water – this adds a lot of body to the cauliflower sauce.
Use a blender or food processor for sauce – either of these tools will break down the cauliflower into a smooth sauce.
Freshly grate Parmesan cheese – fresh will melt much better in the sauce than pre-grated.

Recipe Variations

Try these ideas for a different twist on this alfredo.

Try another cheese – try asiago in place of the Parmesan.
Add a meat – fold browned sausage, cooked chicken, or bacon into the pasta.
Add a veggie – try adding sautéed mushrooms, sweet peppers, spinach, or kale.

This really is the best way to get your alfredo fix if you’re in search of a healthier alternative! I promise, you can’t taste the cauliflower flavor and all it’s really doing is working all its magic on the rich, creamy texture.

Excuse me while I go live in that pot of goodness down there.

Save this recipe using the ‘save to recipe box’ button below. If you make it, please let us know! Leave a comment + star rating below, or take a photo and tag it on Instagram with #wholeandheavenlyoven.

More cauliflower favorites to make next!

$Indulge in a creamy, silky alfredo sauce for a fraction of the calories in this cauliflower alfredo sauce version! NO heavy cream needed and it's made in minutes on the stovetop.$

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