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Creamy Cauliflower Alfredo Sauce

Creamy Cauliflower Alfredo Sauce

This creamy cauliflower alfredo sauce is perfect for pasta (zoodles), gluten free pizza, vegetables or anything else you might like to cover with the taste of white cauliflower creamy deliciousness!
Course Sauces
Servings 5 cups


  • 6 large cloves garlic minced
  • cup onion chopped
  • 2 Tbsp olive oil
  • 6 cups cauliflower florets
  • 2-3 cups chicken broth or water
  • 1 Tbsp Dijon mustard
  • 2 Tbsp nutritional yeast
  • 2 tsp each salt and pepper or to taste
  • ½ cup coconut milk


  • Saute the minced garlic and onion with olive oil in a large nonstick skillet or saucepan over low heat. Cook 1-2 minutes, or until the garlic is slightly softened and fragrant but not browned (browned or burnt garlic will taste bitter).
  • Add the cauliflower and continue cooking an additional 1-2 minutes.  Add chicken broth, cover and bring to a boil. Reduce to low heat and continue cooking about 5-8 minutes, or until cauliflower is fork tender. Do not drain.
  • Use a ladle to transfer the cauliflower to the blender. Add mustard, nutritional yeast, salt, pepper and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce.


  • The addition of a little bit of olive oil adds to the flavor and keeps the sauce really smooth. My kids like the addition of parmesan cheese. If your diet allows, experiment and try it with parmesan as a thickener and about 4 oz of cream cheese.
  • This sauce goes a long way so make a big batch and store in an airtight container in your refrigerator up to 1 week. Or, use what you need and store the leftover sauce in small freezer zip top bags and pop what you need out of the freezer for a quick sauce with a future meal.
Keyword Anti-Inflammatory, Cauliflower, Keto, Sauce