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Cauliflower Alfredo Sauce: A Low-Carb, Veggie-Filled Recipe

NurseFlood is a registered nurse with a passion for whole foods and all things Paleo.

Cauliflower Alfredo simmering gently on the stove as seasonings are added.

Cauliflower Alfredo simmering gently on the stove as seasonings are added.

Cauliflower Alfredo Is Comfort Food Done Right

It can be hard to maintain a waistline while indulging in comfort food. Cauliflower Alfredo is a delicious, thick sauce that will coat both meat and pasta. It sticks to your ribs and fills up the hungriest of beasts!

Cook Time

Prep timeCook timeReady inYields

15 min

15 min

30 min

5 to 6 cups


  • 2 tablespoons garlic, seasoning or jarred, pre-diced
  • 6 cups cauliflower florets, chopped
  • 6 cups stock, veggie (or chicken)
  • 1 teaspoon sea salt
  • 1 teaspoon pepper, black or crushed red
  • 1 tablespoon ghee or olive oil


  1. Bring the vegetable or chicken stock to a boil in a large stock pot. Once the liquid is bubbling, add the chopped cauliflower. Cook for 10 to 12 minutes, until the cauliflower is soft. Drain liquid into a container on the side.
  2. Add garlic, salt, pepper, and ghee or olive oil. Using an immersion blender, blend for several minutes until the sauce is very smooth. Add broth slowly, determining the thickness of the sauce. If the sauce is too thick, you can always add more water or broth.
  3. Serve piping hot. Add to grilled chicken, pasta, quinoa, or rice.

Enjoy This Sauce Tonight!

Cauliflower Alfredo is a thick, savory sauce that can go on just about anything. If you leave it thick, it can even be a soup or a dipping sauce.

Cauliflower Alfredo Ratings


Anya Ali from Rabwah, Pakistan on March 02, 2020:

Good idea!

Caitlin Goodwin (author) from Walt Disney World, FL on February 05, 2016:

Thanks!!! I have had it as sauce, soup and dip and recommend all three!

Ghaelach on February 22, 2015:

Morning NurseFoods.

For me this is definitely a soup and after the winter this is a good soup to get rid of that unwanted speck around the waist.

Hope you come up with somemore nurse foods soon.

Take care and have a nice Sunday.


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