How To Make Low-Carb Alfredo Sauce with Cauliflower
This creamy cauliflower Alfredo sauce is a healthier alternative to traditional Alfredo, made with steamed cauliflower, garlic, and a touch of parmesan. It’s silky, flavorful, and perfect over pasta or as a base for other dishes.
Ingredients
- 1 medium head of cauliflower cut into florets (about 4 cups)
- 3 cloves garlic minced
- 1 tablespoon olive oil or butter
- 1/2 cup milk dairy or unsweetened almond milk
- 1/4 cup grated Parmesan cheese optional but tasty!
- 1/4 teaspoon salt or to taste
- 1/4 teaspoon black pepper
- 1/4 teaspoon nutmeg optional but recommended
- 1/2 cup reserved cooking water from cauliflower
Instructions
- Steam the Cauliflower:
- In a pot, steam cauliflower florets until very soft (about 10 minutes). Reserve 1/2 cup of the cooking water before draining.
- Sauté Garlic:
- While cauliflower steams, heat olive oil or butter in a small skillet. Add garlic and sauté on low for 1–2 minutes until fragrant (don’t burn it).
- Blend:
- In a blender, combine steamed cauliflower, garlic, sauté oil, milk, Parmesan (if using), salt, pepper, nutmeg, and a few tablespoons of reserved water. Blend until smooth and creamy, adding more water as needed for desired consistency.
- Reheat & Serve:
- Pour back into a saucepan to gently warm if needed. Serve over pasta, roasted veggies, pizza crust, or use as a creamy base.
Notes
- Make it vegan by skipping the cheese or using nutritional yeast instead.
- Use this as a healthy base for mac & cheese or lasagna!
- Add a touch of lemon zest for brightness or red pepper flakes for heat.
Nutrition
Calories: 110kcalCarbohydrates: 9gProtein: 5gFat: 6gFiber: 3g
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