Cauliflower Alfredo is a lighter take on traditional Alfredo sauce that doesn’t sacrifice creaminess or flavor. Steamed cauliflower blends into a smooth, velvety sauce that pairs perfectly with garlic, olive oil, and vegetable broth. It’s a great option for anyone looking to enjoy a healthier, vegetable-based pasta sauce that’s both satisfying and easy to make.
Ingredients
- 1 medium head cauliflower, cut into florets
- 4 garlic cloves
- 1 tablespoon olive oil
- 1 cup vegetable broth
- ¼ cup unsweetened plant milk
- ¼ cup nutritional yeast
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- 12 ounces pasta of choice
- Reserved pasta water, as needed
Step 1: Cook the Cauliflower
Bring a large pot of water to a boil and add the cauliflower florets. Cook for 8–10 minutes, or until the cauliflower is fork-tender. Drain and set aside.
Step 2: Sauté the Garlic
While the cauliflower cooks, heat the olive oil in a small skillet over medium heat. Add the garlic cloves and sauté for 1–2 minutes until fragrant and lightly golden.
Step 3: Blend the Sauce
Transfer the cooked cauliflower and sautéed garlic to a high-speed blender. Add the vegetable broth, plant milk, nutritional yeast, salt, and black pepper. Blend until completely smooth and creamy. If the sauce seems too thick, add a little more broth or plant milk.
Step 4: Cook the Pasta
Prepare your favorite pasta according to the package instructions. Before draining, reserve about ½ cup of pasta water.
Step 5: Warm and Combine
Pour the blended sauce into a large skillet over medium-low heat. Stir for 2–3 minutes until warmed through. Add the cooked pasta and toss until evenly coated. If needed, use reserved pasta water to loosen the sauce.
Step 6: Serve
Serve immediately with fresh parsley, cracked black pepper, or a sprinkle of vegan Parmesan. This sauce pairs especially well with roasted vegetables, mushrooms, peas, or grilled plant-based protein.
Tips for the Best Cauliflower Alfredo
- Cook the cauliflower until very tender for the smoothest texture.
- Roast the garlic instead of sautéing it for a richer, sweeter flavor.
- Add a squeeze of lemon juice to brighten the sauce.
- Use a high-speed blender for an ultra-creamy consistency.
- Adjust thickness with extra broth, plant milk, or pasta water.
Why You’ll Love This Recipe
Cauliflower Alfredo offers all the comfort of a creamy pasta sauce while incorporating an entire serving of vegetables. It’s naturally lower in calories than traditional Alfredo, easy to prepare, and versatile enough to complement a wide variety of pasta dishes and sides.