Cauliflower Alfredo Sauce

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This lightened up Cauliflower Alfredo Sauce has all the delicious cheesy flavor of traditional alfredo but is made with a case of cauliflower! Easy to make, freezer friendly, and delicious with pasta.


Are you a big fan of creamy alfredo sauce but don't love the calories? Use this skinny alfredo sauce recipe on top of your favorite pasta, as a dip for chicken fingers, or drizzled on roasted vegetables! 

I don’t know if there is anyone out there who doesn’t enjoy a delicious, cheesy alfredo, but the average restaurant alfredo sauce has 1000 calories per cup. However, since I was craving some alfredo, I started the inevitable internet search for a lighter version and came across a brilliant idea - cauliflower alfredo sauce!

By using cauliflower in place of most of the cream and butter, you can create a flavorful, creamy alfredo sauce - with 70% fewer calories and significantly less saturated fat! I recommend making some as soon as possible.

Also, with this recipe, the better quality the parmesan, the better the sauce will taste. So, it is worth it to spend a little extra. One more thing! Alfredo fans shouldn't miss this Vegetable Alfredo and Chicken Broccoli Alfredo, that uses this tasty cauliflower alfredo sauce.

Ingredients for cauliflower alfredo sauce including cauliflower, shallots, garlic, Parmesan, and olive oil.

Key Ingredients For Skinny Alfredo Sauce

This sauce has all the same rich flavors as traditional alfredo, but with a lot fewer calories! Here's what I used to make a low-fat and healthy alfredo sauce.

  • Cauliflower: This is the secret ingredient that keeps the calories and fat low but still keeps the alfredo sauce nice and thick. Use an entire head of cauliflower for this recipe.
  • Olive Oil: Use this to saute the onion and garlic. If you don't have olive oil, you can use avocado oil or ghee.
  • Shallots: These have a slightly sweeter flavor than regular onions. However, you can use white, red, or even yellow onions instead of shallots.
  • Garlic: Fresh cloves are the best for this sauce because they release more flavinoids as you saute them.
  • Non-Fat Evaporated Milk: Make sure you are using non-fat because it will keep this recipe skinny.
  • Chicken Broth: Low-sodium chicken broth has the best flavor for the alfredo sauce. In a pinch, you can replace the chicken broth with vegetable broth.
  • Parmesan Cheese: This is the only type of cheese in the entire recipe. Grate your parmesan at home for the fullest flavor.
  • Salt And Pepper: Add this to your sauce to make it taste as salty and flavorful as you want.

Note: For a full list of ingredients and detailed instructions on how to make this alfredo sauce, take a look at the printable recipe card at the bottom of this post!

What To Serve With CauliflowerAlfredo Sauce

There are so many different ways you can use this skinny alfredo sauce recipe! Use it as the main sauce for your favorite chicken broccoli alfredo recipe. Or, cut out the wheat pasta entirely and make some zucchini noodle alfredo with shrimp. It's a fun twist on a classic recipe!

Spaghetti squash is another high-fiber noodle replacement. Use this alfredo sauce recipe to make creamy parmesan spaghetti squash. On the side, serve your favorite salad and roasted vegetables, and you have a complete meal ready to go!

You could also add even more flavor to this Pasta Primavera recipe or One Pot Tomato Basil Pasta by adding a few dollops of alfredo on top.

Recipe Tips And Ideas

Follow these tips to make sure that this sauce turns out tasty and creamy every single time!

  • Make sure you simmer the cauliflower until it is nice and tender. It should be so tender that when you stick your fork into it, the cauliflower falls apart.
  • Let all the ingredients cool down before you add them to the blender. It will be easier to blend if they are not super hot.
  • If you don't have a blender, you can use a food processor or even an immersion blender.
  • Make sure to dry any excess moisture off the cauliflower so the sauce doesn’t turn out watery,
  • For a more keto-friendly option, swap in cream for the evaporated milk. Non-fat evaporated milk has fewer calories and fat but has more sugar and carbs than cream.
  • Looking for a healthier alfredo sauce that isn't cauliflower-based? Try this Healthy Alfredo Sauce instead made with almond milk.

Creamy cauliflower Alfredo sauce served with spaghetti in a bowl being twirled with a fork.

Frequently Asked Questions

Here are some questions I frequently get asked about by some readers...

What is a good substitute for non-fat evaporated milk?

If you don't have a can of non-fat evaporated milk, you can use 1 1/2 cups of non-fat dried milk powder mixed in 1 1/4 cups of water. That's pretty close to the same thing.

You can also heat up plain unsweetened almond milk on the stove and reduce it by 60%. Even though half and half is a perfect 1:1 substitute for evaporated milk, it has a lot more fat and calories, so it depends on your diet preferences.

Can I use frozen cauliflower rice?

Yes, you can certainly use frozen cauliflower rice instead or fresh cauliflower. One head of cauliflower makes about 4-6 cups of cauliflower, so I suggest using 5 cups of frozen riced cauliflower.

Before adding the frozen cauliflower rice to the blender with the other ingredients, heat it up completely, and then use a cheesecloth to remove as much moisture as possible. Otherwise, the water from the bag will water down the alfredo sauce.

How do you store leftover alfredo sauce?

Store leftover skinny alfredo sauce in an airtight container in the refrigerator. It will stay fresh for up to 5 days. When you reheat it, do it slowly and stir it frequently.

Is it better to use fresh or dried herbs?

I'm usually a huge cheerleader for using fresh herbs. They will certainly work in this recipe, but the dried ones are easier to use and mix in better with the smooth and creamy sauce.

Healthier alfredo sauce made with cauliflower in a pan with spaghetti on the side.

More Delicious Sauce And Condiment Recipes You’ll Love:

The Recipe
Skinny Alfredo sauce in a large pan with a wooden spoon and served in two bowls with spaghetti and parsley.

Cauliflower Alfredo Sauce

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  • 1 cauliflower
  • 1 tbsp olive oil
  • 2 shallots (or 1/4 cup onion)
  • 4 cloves garlic, minced
  • 1/2 cup canned nonfat evaporated milk
  • 1/2 cup low sodium chicken broth
  • 1 cup Parmesan cheese, grated
  • 3/4 tsp kosher salt
  • 1/4 tsp black pepper (or to taste)

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Remove the leaves from the cauliflower and cut into individual florets. The smaller you cut the pieces, the faster they will cook.

Cauliflower being cut into florets on a cutting board.

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. Drain the water from the cauliflower.

Cauliflower being cooked in a pot of boiling water.

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.

Shallots, garlic, and evaporated milk in a saute pan.

Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth

Creamy cauliflower alfredo sauce in a pan with a wooden spoon.
Nutritional Facts
Serving Size: 3/4 cup
Amount Per Serving
Calories 117
Calories from Fat 51
% Daily Value *
Total Fat 6g
Saturated Fat 3g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 10mg
Sodium 494mg
Total Carbohydrate 9g
Dietary Fiber 2g
Sugars 5g
Protein 8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
On Cauliflower Alfredo Sauce
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January 10, 2019 - 10:42
hi! I know it says 8 servings, but how much is in a serving?
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August 28, 2022 - 13:33
It says each serving is 3/4C.
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