Cauliflower Alfredo Sauce

Cauliflower is one of the most versatile vegetables ever! It can be made into a variety of hearty comfort foods like mashed potatoes, fried rice, pizza crust, stuffing, and even “steak”! This Alfredo sauce recipe takes the versatility of cauliflower to the next level. It provides a heartiness and creaminess without dairy, cholesterol, and excess calories. Enjoy this on your favorite pasta, or even try it on zucchini noodles! You can add peas, prosciutto, chicken, tempeh, or mushrooms to make this dish even more satisfying.


1 medium cauliflower, cut into florets (4 cups)
½ Tbs coconut oil or other high-heat stable oil (like avocado or grapeseed oil)
2 cloves minced garlic
½ cup unsweetened almond milk, coconut milk, or other non-dairy milk
¼ cup nutritional yeast
1 Tbs fresh lemon juice
½ tsp onion powder
½ tsp garlic powder
¾ tsp sea salt, like Celtic Sea Salt or Himalayan salt
Freshly ground black pepper to taste
Parsley for garnish

Add cauliflower florets to a large pot and add just enough water to cover. Bring to a boil, and cook for 3-7 minutes or until fork tender.

Add the oil into a skillet and sauté the garlic over low heat until softened.

Using a high speed blender, add the cooked and drained cauliflower, sautéed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until it resembles a sauce. The sauce should be super smooth. You might need to use a tamper or scrape down the sides occasionally. 

Pour over noodles, garnish with parsley, and enjoy!

Cauliflower is a member of the cruciferous family and is chock full of nutrition. 1 cup of cooked cauliflower provides 73% of the Daily Recommended Intake for Vitamin C, 19% of the DRI for vitamin K, 14% of the DRI for folate, and 13% of the DRI for pantothenic acid. 

Research shows that diets containing cauliflower have been linked to cancer prevention- particularly cancer of the bladder, breast, colon, prostate, and ovaries. This is attributed to cauliflower's amazing detoxifying, antioxidant, and anti-inflammatory powers. The sulfur components of cauliflower aid in the body's natural detoxification process in the liver, known as Phase 2 detoxification. Cauliflower is also a great source of Vitamin C and manganese, providing two powerful antioxidants and protecting our bodies from oxidative stress. It's also a fantastic source of fiber, providing over 9 grams in every 100 calories (Cauliflower).

Garlic is truly a superfood. Known for its cardiovascular health benefits, its health-promoting sulfur compounds, and of course its pungent flavor, it not only elevates the flavor of dishes but has a multitude of health benefits. Recent research shows that the sulfur compounds in garlic help to dilate the blood vessels and control blood pressure. Other research shows that garlic lowers blood triglycerides and total cholesterol, as well as provides protection for blood vessel linings against oxidative stress (Garlic).

Nutritional Yeast also known as "nooch" is a delicious flakey food or yellow powder that is a wonderful source of trace minerals such as magnesium and zinc, and B vitamins such as folate, thiamin, riboflavin, niacin, B6, and often B12 (but only in the "fortified with B12" version). This makes nooch a great food for vegans or vegetarians. It is an inactive form of Saccharomyces cerevisiae which is usually grown on a sugar medium such as molasses or beet sugar. The taste is "cheesy" and is added to vegan or vegetarian dishes to replace cheese. It's great on popcorn with a little bit of coconut aminos! It also provides 9 grams of protein in 2 tablespoons, is low in fat, and is a good source of fiber.


Garlic. World's Healthiest Foods. Retrieved October 1, 2020 from

Cauliflower Power. (n.d.) Retrieved October 1, 2020, from