Cauliflower Alfredo Sauce

Cauliflower Alfredo Sauce - Food & Nutrition Magazine - Stone Soup
Photo by Julie Andrews

I’m a big fan of pasta. Not only does pasta itself bring me joy, but the sauce in which it’s drenched in is also something to obsess over. I especially enjoy a creamy, velvety sauce that has dynamite flavor and texture. That’s where this cauliflower Alfredo sauce comes into play. It may sound a little weird but trust me on this one — you’re simply not going to believe how luscious and tasty it is.Cauliflower Alfredo Sauce -

Cauliflower Alfredo Sauce


Serves 6

  • 9 ounces fresh fettuccine or linguine
  • 3 cups cooked cauliflower florets
  • ½ cup evaporated milk
  • ¼ cup unsalted vegetable stock
  • Zest and juice of ½ medium lemon
  • 1 ¾ teaspoons kosher or sea salt
  • ½ teaspoon freshly ground black pepper
  • Pinch freshly ground nutmeg
  • Pinch cayenne pepper
  • 3 tablespoons butter
  • 2 tablespoons extra-virgin olive oil
  • 4 cloves garlic, peeled and minced
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup flat-leaf Italian parsley, chopped


Bring a large pot of salted water to a boil. Cook the pasta according to package directions. Drain and set aside.

Place cauliflower, milk, stock, lemon, salt, black pepper, nutmeg and cayenne pepper in a blender and puree until smooth.

Heat the butter and olive oil in a large skillet to medium-low heat. Add the garlic and sauté 30 to 60 seconds or until fragrant. Pour the cauliflower puree into the skillet and bring to a simmer. Stir in the Parmesan cheese until melted. Taste and adjust seasoning, if necessary. Add the cooked pasta and toss to coat.

Serve in bowls and garnish with chopped parsley.

Cooking Notes

  • Use dried pasta instead of fresh if needed.
  • As far as pasta shape, when it comes to Alfredo, there really isn’t a wrong shape. But, I like to go for a long flat pasta like fettuccine or linguine. If you’re into the small tubular kind that traps some of the sauce within the noodle, like cavatappi, I will not shun you.
  • Use 2% milk instead of evaporated milk.
  • If the sauce thickens up when the pasta is reheated, add a bit of milk or vegetable stock to loosen it up.
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Julie Andrews
Julie Andrews, MS, RDN, CD is a food and nutrition consultant, registered dietitian, chef, food photographer, culinary media expert and food writer. She is the creator and owner of The Healthy Epicurean where she create recipes, food photos and food videos for clients and brands. She also leads workshops for culinary skills, food styling and photography and leads cooking classes. Julie is regularly featured on television and in the media, where she showcases simple, wholesome and delicious recipes from her blog.