Creamy Healthy Cauliflower Alfredo Sauce Recipes

HOW TO MAKE CAULIFLOWER ALFREDO SAUCE

How to make cauliflower Alfredo sauce image

Simple and easy to make healthy alfredo sauce using cauliflower, dairy-free milk, broth, garlic, and olive oil.

Provided by Rena

Time 25m

Number Of Ingredients 6

Ingredients

1 medium Cauliflower head (about 5-6 cups cauliflower florets)
4-6 large Garlic cloves (crushed)
2 Tbsp Olive Oil
6-7 Cups Vegetable broth or water
kosher salt and pepper (to taste)
1/2 cup milk (dairy or non-dairy)

Steps:

Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
Start by carefully cutting through the tough core of the cauliflower.
Chop into florets. All roughly the same size.
Crush the garlic cloves.
Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
Add in the cauliflower florets and water/vegetable broth.
Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency.
Taste and season with salt and pepper to taste.
Pour the cauliflower Alfredo sauce back into the pan.
Stir in cooked spaghetti. Serve immediately and enjoy!

Nutrition Facts : Calories 92 kcal, Carbohydrate 9 g, Protein 3 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 2 mg, Sodium 978 mg, Fiber 2 g, Sugar 5 g, ServingSize 1 serving

CREAMY CAULIFLOWER ALFREDO SAUCE

Creamy Cauliflower Alfredo Sauce image

This Creamy Cauliflower Alfredo Sauce is a healthy, low-calorie alternative to the famous Italian alfredo sauce. This easy homemade pasta sauce is a great way to sneak in some veggies!

Provided by Krista

Categories Condiment

Time 15m

Yield 8

Number Of Ingredients 8

Ingredients

1 medium head of cauliflower, cut into florets
1/2 cup of water
1 cup of 2% milk
1/2 cup of grated parmesan cheese
1 teaspoon of dried parsley
pinch of nutmeg
1/4 teaspoon of black pepper
3 oz. of cream cheese

Steps:

Bring a medium sauce pan to medium high heat, add cauliflower florets and water. Cover.
Steam cauliflower until tender, about 7-10 minutes.
Remove cauliflower from pan, place into a blender.
In blender add, along with the cauliflower add, milk, parmesan, parsley, nutmeg, black pepper, and cream cheese. Blend until smooth, should be like a puree (consistency of real Alfredo sauce)
Serve over a bed of noodles.
Store in airtight container for up to 3 days.

LECTIN-FREE VEGAN CREAMY CAULIFLOWER ALFREDO SAUCE

Lectin-Free Vegan Creamy Cauliflower Alfredo Sauce image

Vegan / Gluten-Free / Dairy-Free / Lectin-Free / Nut-Free / Soy-Free / Alkaline / Paleo-Friendly

Provided by Karielyn Tillman - The Healthy Family and Home

Time 20m

Yield 4 cups

Number Of Ingredients 8

Ingredients

4 cups organic cauliflower florets
5 cloves organic garlic (freshly crushed)
1 tablespoon organic extra-virgin olive oil
1 teaspoon Himalayan pink salt
1/2 teaspoon organic ground black pepper
2 cups homemade almond milk
1/2 cup organic vegetable broth
2 tablespoons nutritional yeast

Steps:

Cut the cauliflower into bite-sized floret pieces and add to a medium sized pot of filtered/purified water. Boil on high heat for approximately 10-15 minutes, or until the cauliflower is soft. Drain. Set aside.
Add the extra-virgin olive oil, crushed garlic, Himalayan pink salt and ground black pepper to a skillet and lightly saute' on low-medium heat until it's all blended together with a thick paste-type texture. You should have approximately 1 tablespoon. Set aside.
Add the remaining ingredients (almond milk, vegetable broth, nutritional yeast) to a Vitamix, along with the drained cauliflower and garlic mixture. Blend on high speed until it is creamy and smooth. Adjust seasonings to your preference.
To warm, transfer the sauce to a sauce pan and warm on the stove top on low-medium heat or use the "soup" setting on your Vitamix.

EASY VEGAN CAULIFLOWER ALFREDO SAUCE

Easy Vegan Cauliflower Alfredo Sauce image

Make this quick and easy cauliflower-based vegan Alfredo sauce, so rich, and creamy, completely dairy-free, and keto-friendly as well!

Provided by Fioa

Categories Side Dish Sauces and Condiments Recipes Sauce Recipes Pasta Sauce Recipes Creamy Alfredo Pasta Sauce Recipes

Time 22m

Yield 4

Number Of Ingredients 9

Ingredients

1 teaspoon olive oil
½ white onion, chopped
3 cloves garlic, crushed
3 cups chopped cauliflower
1 cup vegetable broth
1 tablespoon nutritional yeast
2 teaspoons Himalayan salt
1 ½ teaspoons lemon juice
½ teaspoon soy sauce

Steps:

Heat olive oil in a saucepan over medium heat. Add onion and cook until soft, about 3 minutes. Add garlic and cook for 1 minute more. Add cauliflower and vegetable broth; cover with lid and simmer over medium heat until tender, about 5 minutes.
Place cauliflower mixture in a blender. Add nutritional yeast, salt, lemon juice, and soy sauce; blend until smooth and creamy, about 3 minutes.

Nutrition Facts : Calories 52.7 calories, Carbohydrate 8.1 g, Fat 1.5 g, Fiber 2.9 g, Protein 3.1 g, SaturatedFat 0.2 g, Sodium 1339.2 mg, Sugar 3.2 g

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