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Skinny Alfredo Sauce

First, a HUGE THANK YOU for all the positive and excited responses to the Slender Kitchen meal plans I shared yesterday. It is something I have been excited about sharing for months and am so happy it is finally off the ground. Meal planning truly changed everything for me when it came to really sticking to a diet and losing weight. This is exactly why I wanted to start creating meal plans to share.

And now for today’s recipe. I don’t know if there is anyone out there who doesn’t enjoy a delicious, cheesy, Alfredo sauce but the average sauce has over 10 points plus plus. However since I was craving Alfredo, I started the inevitable internet search for a lighter version and came across a brilliant idea – cauliflower. By using cauliflower in place of most of the cream and butter you can create a delicious, creamy Alfredo sauce with 70% less calories. I recommend making some as soon as possible. Also with this recipe, the better the Parmesan, the better the sauce will taste, so it is worth it to spend a little extra.

Skinny Alfredo Sauce
Servings: 8
Serving Size: 1/2 cup
Nutritional Info: 80.1 calories, 5.5g of fat, 2.2g carbohydrates, .7g dietary fiber, 5.7g of protein
Weight Watchers® PointsPlus®: 3 *


  • 1 head cauliflower, chopped
  • 1 tbsp olive oil
  • 1/4 white onion or 2 shallots
  • 2 cloves garlic, minced
  • 1/2 cup fat free evaporated milk
  • 1/2 – 1 cup chicken broth
  • 1 cup Parmesan cheese, grated
  • Salt and fresh black pepper


  1. Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender.
  2. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes.
  3. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.

* PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.

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I’m Kristen and I couldn’t be happier you are here. You will find a variety of healthy and delicious recipes that will not only taste great, but help you fit in your favorite jeans.

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20 Response to Skinny Alfredo Sauce

  1. Julie on December 17, 2012

    How long do you think this will last in the fridge? Did it separate at all?

    • Kristen on December 17, 2012

      I think it should last close to a week in the fridge as long as it is in an airtight container. There isn’t too much oil so it shouldn’t separate. I also imagine it would freeze really well but haven’t tried that yet.

      • Julie on December 17, 2012

        Thanks Kristen! Sounds great!

  2. wendy on December 17, 2012

    Your idea of menu planning is great!!! This is my biggest problem and why I lfrequest your site.
    It is also why I have not joined weight watchers.. I would like to join WW but what I need is menus just likle what i think you will be offering.However I am not 100% sure.

    I dont have time to plan menus actually im just not creative in the kitchen as you are and thinking about what to eat drives me crazy, so i dont do well on diets.
    Years ago weight watchers offered weekly menues however they were dull and boring, something that i dont think yours will be .

    Is there anyway you could show your followers what one or two days of your plan will look like. It would really help me to decide if joining is right for me .. Which Im hoping it will be. You see my concern is that I will need to spend alot of time in the kitchen with your plan.
    Any feedback or an idea of what a day or two days plan would look like would really help.

    I wish you all the best and i hope that this is what i’m looking for…

    • Kristen on December 18, 2012

      I am going to share a sample today!

  3. Denise on December 18, 2012

    Hi Kristen,
    Awesome recipe. I can’t wait to try it. One question. Is the evaporated milk fat free? I wasn’t sure.
    Thanks again!

    • Kristen on December 18, 2012

      Yes, it’s fat free. You could also use 2%, but the points would go up I think.

  4. wendy on December 18, 2012

    Excellent ! Thanks Kristen!

    I will look for it today .

    I just looked at my message. I was in a hurry when I wrote it so please ignor all my grammatical errors.

  5. Melissa on December 19, 2012

    I made this the night that it came in the email and it was surprisingly good. But the best part is that I’ve had it for lunch as left overs for the past two days and I’d like to add that it’s actually even better after it has been in the fridge for a while. The cheesey taste has time to set in and it’s delish. By the time I had it for a third time today, I honestly don’t think that I would have been able to tell that’s not regular alfredo! Thanks!

    (Also, I’m VERY excited about the meal plans, I paid AS SOON as I got the email about it!)

  6. wendy on December 19, 2012

    Hi Kristen

    Unfortunately, I have not been able to view the sample plan yet but I am looking forward to it.
    You mentioned that there are no snacks in the sample plan. Therefore, can you tell me how many points the sample plan is without the snacks?

    I assume that adding the snacks will also entail adding points to the daily plan.
    Will the regular meal plans of 23-25 pointts come with the snacks already added in?

  7. Danielle on January 13, 2013

    Do you think it would be okay to blend the cauliflower alone, and then mix it with the other ingredients?

    • Kristen on January 13, 2013

      I haven’t tried that way but I am sure it would work.

  8. Lana on January 24, 2013

    This was absolutely delicious! My DH was shocked when I told him it was made with cauliflower. I added shrimp and had it over Shirataki noodles and it was a delicious supper! Thank you!

  9. Tracey on January 30, 2013

    Thanks so much for this recipe!!! I love creamy sauces on my pasta but am on weight watchers so haven’t had any. This sauce is fantastic! I just made lunch for a few of my coworkers and they loved it. I added shrimp and broccoli

    Love your all your ideas!!

  10. Betsy on February 1, 2013

    I do not have a blender right now. Do you think this could be done with a regular mixer?

    • Kristen on February 1, 2013

      Unfortunately I am not sure if that will break the cauliflower up enough. Maybe try mashing the cauliflower first. You won’t get as smooth of a sauce but you could still get all the flavor.

  11. Betsy on February 1, 2013

    This sounds so delicious I may just have to get a new blender! Thanks

  12. Nida on February 28, 2013

    Just made this. Very good :) I will serve it tomorrow with shrimp and shiratake fettuccine noodles 😉 I think this Alfredo sauce will get better after sitting in the fridge for the night, will give more time for the sauce to flavor.

    Thank you for the awesome recipe. Looking forward to making chicken makhani in the crockpot this weekend!

  13. Suki on January 6, 2014

    How many points need to be added for the pasta noodles per serving?

    • Kristen on January 7, 2014

      Most pasta has 5 PointsPlus per cooked cup.


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