Cauliflower Garlic Alfredo Sauce

Recipes | July 27, 2015 | By

Cauliflower is one of the most versatile vegetables. It’s slight flavor makes it easy to mix with a lot of other ingredients! Alfredo or white sauce is known for being high fat and it’s a sauce that is usually missed a lot when adapting to a new lifestyle of healthy, clean foods. You don’t have to lose it completely! This recipe is really easy and can be used in so many preparations. Over pasta as pictured below, as a pizza base, mixed with veggies or protein such as shrimp, or as a dip!

The key to this recipe is to make sure your puree is very, very smooth and silky.

Cauliflower Garlic Alfredo Sauce

Author: Nicky


  • 1 whole cauliflower cut into florets and steamed until fork tender
  • 8 garlic cloves cut into tiny pieces (minced)
  • .5 cup milk
  • .5 cup plain Greek yogurt
  • 4 cups chicken or vegetable stock
  • 1 cup water
  • 1 cup Parmesan cheese
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp cayenne optional
  • 1 tsp olive oil


  • In a sautee pan, add garlic and olive oil. Cook over medium heat just until garlic is soft and fragrant but not brown. It will get bitter if overcooked! In a food processor add your already steamed cauliflower, broth, and water (I actually cook my cauliflower in the broth and water beforehand, so I just add the cooking liquid into the food processor). Start to blend. Slowly add in milk and Greek yogurt until sauce is very, very smooth. Add garlic and keep blending until totally mixed. Add cheese and spices. Pulse a few more times. Check taste and add more spices if necessary. Once the sauce is completely smooth, transfer to a large deep pan and cook over medium heat until heated through. Taste and add more spices if necessary. Toss with pasta, or veggies and serve!
  • Makes 12 servings of sauce.

21 Day Fix: Garlic Alfredo Sauce


  1. Leave a Reply

    February 19, 2019

    I’m about to cry…. I’ve made this a million times. It’s my favorite cauli-fredo recipe, and now all the sudden the ingredients list is gone?!
    Is this just an issue on my end? Is anyone else reporting this same issue? Was literally getting everything out to measure bc I was about to start prepping this sauce. Please help!

    • Leave a Reply

      February 20, 2019

      We were testing our new recipe builders and it must have messed everything up! Checking now to see if we can fix it. Fingers crossed it’s a quick fix.

  2. Leave a Reply

    Katie Falcon
    January 30, 2017

    HI- So I just finished making this, it smells great however, mine is like water….like soup basically. What can I do differently next time that it is a sauce and not a soup?? Thank you!

  3. Leave a Reply

    Jessica Lloyd
    April 14, 2016

    1/4 cup serving = 2 green?

    • Leave a Reply

      April 15, 2016

      Yup! 1/4 to 1/2 cup is 2 greens. It’s mostly just cauliflower and its blended down so you get a lot of veggie in a small amount!

  4. Leave a Reply

    February 2, 2016

    Ok so how much is one serving? Like is it 1 red 1 yellow etc.

    • Leave a Reply

      February 2, 2016

      Each serving equals 2 green, .5 red, .5 yellow .25 blue and 1 tsp.

  5. Leave a Reply

    January 16, 2016

    I can’t want to make this with zucchini noodles! Sounds delicious.

  6. Leave a Reply

    September 4, 2015

    Hey there! This sounds great but I’m trying to figure out what aspect of this accounts for the 1/2 a yellow container. Those yellows are like gold dust!

    • Leave a Reply

      September 4, 2015

      It’s because of the milk, but it is very minimal, so you don’t have to count it if you don’t want to. But that is the reason that it’s there.

  7. Leave a Reply

    July 31, 2015

    How are the servings measured?

    • Leave a Reply

      August 2, 2015

      Hi Holly, the recipe yields anywhere from 3-4 cups depending on how much cauliflower you use, so a serving is 1/4-1/2 cup!

  8. Leave a Reply

    July 27, 2015

    Does that freeze well. It’s just me so 12 serving would last a month. Even 1/2ing the recipe, I’d like to freeze the remaining sauce.

    • Leave a Reply

      July 27, 2015

      I don’t see why not! It should freeze just fine. The best way to freeze this actually would be to pour it into ice cube molds and then take 2-3 out each time you wanted to use it and thaw!!

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