When I first stumbled upon this recipe, I thought there was NO way a cauliflower sauce could even come close to tasting like alfredo. But then I read the reviews. And then a few weeks later, a friend of mine at church made it and raved about it. And then I made it, and fooled my husband into thinking it was alfredo sauce. A demolished bowl and a half of pasta later, he kept going on and on about how good it was, never once suspecting the main ingredient to be cauliflower. Folks, this recipe is pretty unbelievable. Cauliflower CAN in fact become a delicious alfredo sauce!
Traditional alfredo sauce is notorious for being really unhealthy. Full of butter, cream, and lots of cheese, it’s just not friendly to your waistband. Although there is a little bit of butter and cheese in this recipe, it is greatly reduced: only 2 tablespoons for 10 cups of sauce! It’s enough to add that great flavor that will fool your family into thinking it’s regular alfredo sauce, but not enough to derail you off your healthy eating. By the way, did you catch that…this makes 10 cups of sauce!! It’s perfect for large families, but if you’re cooking for 2 like I am, you can freeze as much of the sauce as you want! Win-win.
I served this over pasta for my husband, but I added it to brown rice and it was so good. It’s an easy way to add a lot of flavor for little calories…in fact, just 58 in a half cup serving! You can also use this to replace any recipe that calls for jarred alfredo sauce.
I used my immersion blender for this but I am including directions for a regular blender as well. The steps are basically the same, but depending on the size of your blender you may need to do this in batches.
Creamy Cauliflower Alfredo Sauce
- 8 large cloves garlic, minced
- 2 tablespoons butter
- 5-6 cups cauliflower florets (I used one large head of cauliflower)
- 6-7 cups vegetable broth or water (I used a little of both)
- 1 teaspoon salt (more to taste)
- ½ teaspoon pepper (more to taste)
- ½ cup milk (more to taste)
- 2 tbsp grated parmesan cheese (optional, can also add more)
1). Heat the butter in a large non-stick pan over low heat. Add the garlic and cook for several minutes until soft, but not brown. Remove from heat and set aside.
2). In a large pot, bring the vegetable broth or water to a boil over high heat. Add the cauliflower florets and cook, covered, for about 7-10 minutes or until the cauliflower is fork tender. Carefully drain the cauliflower, reserving about 2 cups of broth!
If using an immersion blender: Add 1 cup of broth back to the pot with the cauliflower, sauteed garlic/butter, salt, pepper, and milk. Puree with immersion blender, adding more broth/milk depending on how thick you would like the sauce to be. Stir in parmesan cheese (if using), and season with salt and pepper to taste.
If using a regular blender: Add the cauliflower, 1 cup of broth, sauteed garlic/butter, salt, pepper, and milk. Blend for a few minutes until the sauce is very smooth, adding more broth/milk depending on how thick you would like the sauce to be. Stir in parmesan cheese (if using) and season with salt and pepper to taste.
3). Serve hot over pasta, brown rice, or use in lasagna, etc. Refrigerate or freeze leftovers. Enjoy!
Note: original recipe mentions adding additional olive oil to smooth out the sauce. I did not find this necessary but you can add it if you’d like!
Yield: 5 cups. Serving size: 1/2 cup. Nutritional Information per 1/2 cup: Calories: 58 Carbs: 6g Fat: 3g Fiber: 3g Protein: 2g WW Points+:2
Recipe adapted from: http://pinchofyum.com/creamy-cauliflower-sauce