Creamy Cauliflower Sauce

Creamy Cauliflower Sauce

This creamy cauliflower sauce is a skinny version of the traditional recipe, minus the fat and calories. All you need are 5 ingredients and about 15 minutes to prepare this delicious vegetarian pasta condiment.

Once upon a time, I used to eat alfredo sauce. Nowadays, that creamy sauce is only but a memory sketched in my mind. In part because I learned pretty quickly after living in Italy for 4 years that alfredo was only a figment of a true Italian’s imagination. Alfredo doesn’t exist in Italy – or at least not in Sardinia. I still crave rich, creamy sauce for pasta dishes, but not the heavy, calorie-laden traditional recipe – mostly because since developing an intolerance to dairy I haven’t eaten it in years. But that’s nothing some pureed cauliflower can’t fix!

This skinny cauliflower cream sauce is a delicious and healthy condiment for any type of pasta. It’s easy to prep ahead of time and stores well in the fridge. When preparing the pasta, just add this healthy pasta sauce to the drained pasta and heat through. Reserving a couple tablespoons of the cooking water and adding to the pot also helps create a luscious and smooth sauce. If you’re looking for a completely vegan variation just omit the Parmesan, and add some creamy vegan butter of choice. This is one of my go-to pasta sauces. I make a huge batch and conserve portions in the freezer. If not reserved for pasta, this delicious cauliflower sauce doubles as an ideal low-carb alternative to mashed potatoes. Just add milk of choice, a touch of butter (vegan or non-vegan) or sour cream.

If you try this recipe (and love it!) be sure to snap a pic and tag me on Instagram with #bitesforfoodies so I can see your creation!

Creamy Cauliflower Sauce

2013-02-17
: 3 cups
: 5 min
: 10 min

This creamy cauliflower sauce is a skinny version of the traditional recipe, minus the fat and calories. All you need are 5 ingredients and about 15 minutes to prepare this delicious vegetarian pasta condiment. Once upon a time, I used to eat alfredo sauce. Nowadays, that creamy sauce is only but a memory sketched in my …

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Creamy Cauliflower Sauce
5
5
1
12
Ingredients
    1 head cauliflower, leaves removed and chopped into florets
  • 2 tbs. extra virgin olive oil
  • 1/3 cup grated Parmesan cheese
  • 1-2 garlic cloves, roughly chopped
  • 2 tbs. parsley, finely minced
  • 1/4 tsp. nutmeg (optional)
  • sea salt and black pepper to taste
Directions

Bring water to a boil in a large pot, add the cauliflower florets and cook for 5-7 minutes or until fork tender. Drain, reserving about 1/4 cup of the water. Set side until cool enough to handle. Combine all of the ingredients in a large food processor and blend until combined. Add 1-2 tablespoons at a time of the cooking water, blending each time, until you get the desired consistency. The sauce should be on the thicker side. Store in the fridge for up to 1 week and in the freezer for up to 3 months.

12 thoughts on “Creamy Cauliflower Sauce”

  • Stephanie McGuire 4 years ago

    As I’ve mentioned before I am new to the “cooking scene” (my husband is the cook in our family but with him working full time he’s had less time to devote to his passion so I have taken over). He is very supportive and encouraging giving me constructive criticism and tips each time I attempt something new. When I came home the other day with a head of cauliflower he looked at me quite puzzled and said “What are you going to do with that?” I was honest and said I didn’t know, but I’d figure it out. Well I just found it. Taking advantage of my 8 month olds decision to sleep in today this will be my morning project while the two year old recovers from a sugar hangover thanks to grandma and grandpa…wish me luck!!

    • Lisa @bitesforbabies 4 years ago

      Does your husband hate cauliflower like mine does?! lol! I think you picked the perfect recipe as a “morning project”..not too difficult and pretty tasty! Have you seen my recipe for pizza-flavoured cauliflower?? You HAVE to try it…Here’s the link:
      http://www.bitesforbabies.com/recipes/pan-roasted-pizza-flavoured-cauliflower/
      Good luck and let me know how it turns out 😉

      • Stephanie McGuire 4 years ago

        I am lucky in the fact that my husband does enjoy cauliflower so it shouldn’t be too hard to convince him to eat it. My 2 year old has never enjoyed it, but she’s only had it when my MIL makes it, and she covers it (and I mean COVERS) in cream and cheese, so I know she’ll enjoy this lighter option. I saw the pizza cauliflower and plan on grabbing another head to make that in the next little bit! I will for sure let you know how it goes!

  • Debbie 5 years ago

    I’m trying this tomorrow . It looks absolutely delicious! Thanks for the inspiration!!!

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