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!
Cauliflower Alfredo Sauce
This recipe may included paid links. As an Amazon Associate, I earn a commission from qualifying purchases.
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
Instructions
- Bring a large pot of water to a boil and salt well. Add cauliflower and garlic cloves to water and cook 3-5 minutes until cauliflower is tender. Drain cauliflower/garlic and set aside for a moment.
- Fill same pot with water again and bring to a boil. Salt water and add fettuccine and cook according to package instructions until pasta is tender. Reserve 2 cups pasta cooking water and drain pasta.
- Place cauliflower/garlic mixture and 1-1/2 cups pasta cooking water in a blender or food processor and blend on high until smooth.
- Pour sauce into pot you used to boil the pasta and set over medium heat. Fold Parmesan cheese and butter into sauce until melted. Add cooked fettuccine and fold 2-3 minutes over medium heat until evenly coated, thinning sauce with remaining 1/2 cup pasta cooking water if needed.
- Remove alfredo from heat and season with salt and pepper to taste. Serve alfredo with additional grated Parmesan on top. Enjoy!
Notes
Nutrition
This post was updated with new recipe adjustments and photos on 4/1/26.
Elwira says
Delicious. Not an overwhelming taste of cauliflower. Quick and simple recipe. from my 2 and 4 year olds.
Elwira says
Two Thumbs up from my kids got eaten in comment above. Pun intended. Lol
Sarah says
I’m so glad that even your kids loved this sauce, Elwira! Thanks for the feedback! 🙂
Anna says
Omg ,absolutely delicious! !!!
Made it tonight and put grilled chicken in it yummy.
Thanks for the recipe!!!!
Sarah says
Love the sound of adding grilled chicken to this alfredo! Glad you enjoyed it, Anna!