Cauliflower Alfredo Sauce

Jennifer Schmidt 446811 Unsplash 1

This is one of my favorite ways to sneak in extra veggies with my dinner. Plus, I promise that no one in your family will know that this is not made from scratch Alfredo sauce. I have made plenty of French and Italian sauces from scratch and while yes, they are undeniably delicious, more often than not they are LADEN with fat from butter, wine or vodka and carry very little nutritional value. 

Now you might be thinking that cauliflower is a bland vegetable and how the heck are we going to make it a finger licking good sauce. Well my friends, don’t tell your vampire aunt, but we are going to roast some very wonderful delicious garlic. 

The easiest method that I have found is to take one head of garlic and wrap it in aluminum foil put in 1 tablespoon of olive oil and toss it in the oven. Honestly, if you have read my post about meal prepping then you know that meal prepping can be done all in one day or in small blocks of time. This is one of those things that I can do while I’m cooking Monday night dinner so it’s ready for Tuesday night. It makes a world of difference rather than just using plain old garlic, though if you’re in a pinch and the kids are screaming for dinner you do you. 

Once our sauce is complete you honestly can use it for a wide variety of things. I’ve used mine on a white chicken pizza, on shrimp alfredo with spaghetti squash or on a delicious veggie lasagna. If you want to punch it up you can even add some fresh pesto or roasted red pepper. 

I think that’s enough yakking and it’s time to get to work on the sauce yes.

Like I said the first step is to roast the garlic. Preferred method is in the oven at 425 degrees or you can toss it on the grill if you’re grilling that night. The microwave is highly discouraged because aluminum.

Once we have our garlic roasted up we can start chopping the cauliflower. If you want to eliminate this step go ahead and buy cauliflower florets pre-chopped. We want to remove all the delicious florets from the stalk. It doesn’t have to be perfectly chopped we only need to make sure we remove the leaves. 

Grab about 4 cups of chicken or vegetable stock from your pantry and add our florets with the stock to a pan. We are going to boil the florets until they are fork-tender. Once our florets are boiled and tender we will drain the stock, but reserve about a cup of the stock for our sauce. 

Now grab a blender or a food processor and add in the florets and the roasted garlic with the shell removed and in 1/2 cup of the cooking stock we saved. I find it best to be conservative when adding in liquids to sauces to help preserve the desired consistency. Personally, I prefer mine to be closer to the thin side, but you know live your best life. 

Here’s the easy a fun part hit blend! As our mixture is blending we can start adding in the remainder of the stock to the blender or processor to help emulsify our veggies a little better. You want to blend until smooth here. 

Once I have it just about smooth I will switch from stock to high quality olive oil. I drizzle this in the opening of our blender to help everything emulsify. 

If your sauce is silky smooth and your preferred consistency then it’s time to spice it up! Start adding in our spices and give it a few pulses to mix it all together. The biggest tip I ever learned in cooking is to taste the sauce as I go. I try to only add in salt sparingly and taste often. There’s nothing worse than over-salting a sauce. 

Cauliflower Alfredo SaucePrint this recipe

Cauliflower Alfredo Sauce

Recipe skill level: beginner

Servings: 10

Prep Time:5

Cook Time:30

Total Time:35


  • 1 cauliflower head
  • 6 cups chicken or vegetable stock
  • 1 cup Parmesean Cheese
  • 1 head of garlic
  • 5 tbsps high-quality olive oil
  • 1 tbsp nutmeg
  • Salt and Pepper to taste


  1. Wrap head of garlic (peel on is fine) in aluminum foil with 2 tablespoons of olive oil.
  2. Roast garlic in oven for 30-40 minutes at 425 degrees. Check to ensure not burning after 30 minutes.
  3. Once garlic has cooled you can remove the peel or just store as is. The actual garlic clove has shrunken away from the peel so it is easy to remove when you need it.
  4. Sauce
  5. Chop cauliflower into florets. Remove leaves and and base of cauliflower.
  6. Bring 4 cups of stock to boil. (You can add more if needed to cover the cauliflower. )
  7. Add cauliflower to stock and boil for about 8-10 minutes or until fork-tender. Whichever comes first.
  8. Reserve one-two cups of stock and drain the rest off cauliflower.
  9. Add cauliflower, roasted garlic cloves, parmesan cheese and 1/2 cup of the stock to a blender.
  10. Blend until you reach the desired consistency adding in more stock as needed.
  11. Once you have reached the desired thickness add 3 tablespoons of olive oil and the nutmeg to sauce in blender.
  12. Blend until smooth.
  13. Add salt and pepper to taste and stir to mix well.
  14. Sauce can be served immediately, stored in fridge for one week or stored in the freezer for up to 6 months.
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