Lara Katz: Dreaming Up Delicious


Creamy and Delicious Cauliflower Alfredo Sauce Recipe

A great White Sauce For Pasta that's Healthy Too!

by: Lara Katz

My son loves creamy white Alfredo sauce on his pasta. I have made healthy-ish versions for him but when I came across versions of this cauliflower one on the internet I knew I had to try it. Not only did my son love it, I did too, especially with tons of parmesan on top! If you are trying to keep the recipe dairy-free use olive oil instead of butter, almond or soy milk instead of milk, and dairy-free parmesan cheese. I don't believe in always hiding veggies in your children's food but what they don't know definitely doesn't hurt them, especially when you are replacing cream and butter with cauliflower!

In order to get the sauce smooth and creamy you need a blender. I used my Vitamix but if you do not have one use any other blender, a  hand immersion blender or food processor.


8 cloves garlic, minced
 2 Tbsp butter
1 large head of cauliflower, stems removed, florets chopped into medium size pieces
8 cups chicken broth
1 cup milk
1 tsp salt

Parmesan cheese, for sprinkling on top

Cooked pasta

 Melt butter in a medium size skillet over medium heat. Add garlic and cook for 7 minutes. Do not let garlic burn.

 Meanwhile, bring chicken broth to a boil, add cauliflower and allow to boil for 10 minutes, or until cauliflower is tender and can be cut with a fork.

 With a slotted spoon, transfer cooked cauliflower into blender, or whatever you are using for blending. Add 1 cup of the chicken broth used to cook cauliflower, the butter/garlic mixture, 1 cup of milk, and salt. Blend well.

 Mix half of sauce with cooked pasta. I used Fettuccine to make it most like Fettuccine Alfredo but use whatever type of pasta you like. Top with parmesan cheese.

Makes 6 or more servings. 

Adapted from Pinch of Yum

Looking for more pasta recipes, try Simple Pasta Salad, Butternut Squash Macaroni and Cheese, and Soy Baked Tofu with Broccoli Edamame and Lo Mein.