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

Updated on December 18, 2019
NurseFlood profile image

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 time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: 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.

Nutritional Information

Nutrition Facts
Serving size: 0.5 cup
Calories 25
Calories from Fat9
% Daily Value *
Fat 1 g2%
Saturated fat 0 g
Carbohydrates 3 g1%
Sugar 1 g
Fiber 1 g4%
Protein 1 g2%
Cholesterol 3 mg1%
Sodium 553 mg23%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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

5 stars from 1 rating of Cauliflower Alfredo


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    • Bushra Iqbal profile image

      Anya Ali 

      5 months ago from Rabwah, Pakistan

      Good idea!

    • NurseFlood profile imageAUTHOR

      Caitlin Goodwin 

      4 years ago from Walt Disney World, FL

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

    • profile image


      5 years ago

      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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