Cauliflower Alfredo Sauce

This is not my first attempt at Cauliflower Alfredo Sauce. You can find my first attempt here. However, I wanted to tweak that version to omit the heavy cream but still get that thickness and depth of flavor that alfredo sauces are known for.

For those who know me, you know pasta is my favorite food. I could honestly eat it for breakfast, lunch and dinner and never get sick of it. It doesn’t help that I also love the heavy and creamy sauces so this cauliflower sauce hits that spot when I am craving that saucy goodness. I have ZERO guilt about eating it because I know exactly what is in it!

Cauliflower is an amazing vegetable if you cook it the right way. Roasting it brings out a depth of flavor that you won’t know was even there if eaten raw and I use it regularly in place of rice in fried rice dishes.  It is also one of the main ingredients in my Broccoli Cheddar Soup.


Since I started my health and fitness journey in 2014 I have found so many opportunities to swap ingredients without sacrificing any flavor. This is why I have been able to keep up with this lifestyle for the long haul.

Reading the Compound Effect by Darren Hardy last year totally changed they way I think about the decisions that I make on a day to day basis.  Every small choice is important. And if you continue to make small, healthy choices those choices add up over over time (aka compound) and become behaviors that then turn into habits that have some seriously amazing results!


For example, making small swaps with my nutrition such as switching from sour cream to Greek yogurt, or rice to quinoa doesn’t make too much of a difference in my life at the time I am eating it but it makes a huge difference in the long run.

I have tried countless times to follow a restrictive plan for a set period of time with hopes to see results quickly and let me tell you, it didn’t work! I have tried the no carbs plan, the chicken and and steamed vegetables for every meal plan, the tracking every bite of food and counting every calories plan and each time I did that I set myself up for failure because I was unhappy throughout the process and it left no wiggle room to enjoy life during that time. This led to me constantly thinking about my meals, dreading them because they were boring and bland, and avoiding going out to dinner because I had an all or nothing mentality.

It wasn’t until I started the 21 Day Fix back in September 2014 where I really started to learn more about the quality of my food choices, how to prepare them the right way using spices to layer in flavor, and focusing on portion control that I finally knew I found something I was able to stick with!

I am so excited to share this Cauliflower Alfredo recipe with you today. It’s simple, it’s flavorful, and it’s guilt-free! Serve it over your favorite pasta, zucchini noodles, or spaghetti squash.

Cauliflower Alfredo Sauce

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes


  • 1 cauliflower head, cut into florets
  • 2 tablespoons butter
  • 3 garlic cloves, minced
  • 1 teaspoon Pink Himalayan Salt
  • 1/2 teaspoon fresh cracked black pepper
  • 1/2 cup unsweetened almond milk
  • 1 cup grated Parmesan cheese


  1. Place a steamer basket into a large pot filled with 1-2 inches of water.
  2. Add the cauliflower to the basket and steam covered for 10 minutes until the cauliflower is fork tender
  3. While the cauliflower is steaming melt the butter in a small pan over a low heat.
  4. Add the garlic and sauté for 30 seconds until fragrant. Remove from the heat and set aside.
  5. Using a slotted spoon transfer the steamed cauliflower to a blender.
  6. Add the melted butter and garlic, salt, pepper, 1 cup of the water used to steam the cauliflower. Blend until smooth.
  7. Transfer the mixture back to the pot you steamed in.
  8. Add the almond milk and Parmesan cheese. Stir to combine over a medium low heat until the cheese melts and the milk is incorporated.
  9. Serve over your favorite pasta or zucchini noodles.


Serving size: 1 cup
Portion Fix container equivalent per serving: 1 green, 1 blue, 1 yellow


This recipe makes a LOT of sauce…enough to use along with a full pound of cooked pasta and possibly then some. Since I was just using it on an individual portion I stored the leftover sauce in a mason jar. This will keep in the fridge for 2-3 days. If I still have some left I will transfer it to a freezer safe ziploc bag or container and keep frozen until I plan to use it again.


Runny eggs over any dish makes it even that much better! This lunch totally hit the spot and provided me with that extra protein I needed mid-day. Show me how you are eating this sauce by posting a picture on Instagram and tagging me (@emilyjgoodman).


2 thoughts on “Cauliflower Alfredo Sauce

    • Hello! Yes, the yellow container comes from counting the pasta I served it with. If you have it over something else just remove the yellow from your count 🙂


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