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5 from 3 votes

Cauliflower Alfredo Sauce

A deliciously creamy Alfredo sauce to satisfy the most discerning palate.
Prep Time10 mins
Cook Time45 mins
Course: Sauce, Vegetable
Cuisine: Healthy
Servings: 3 cups
Calories: 382kcal
Author: Judy Purcell


For the Parmesan Broth:

  • 2 tablespoons extra virgin olive oil
  • 1/2 large sweet onion , coarsely chopped
  • 5 cloves garlic , sliced
  • 1 whole bay leaf
  • 1 tablespoon fresh parsley leaves
  • 2 tablespoons white wine
  • 4 cups water
  • 5 ounces Parmesan rinds

For the Sauce:

  • 2 tablespoons butter
  • 2 tablespoons minced sweet onion
  • 2 teaspoons minced garlic
  • 5 cups chopped cauliflower , 1" pieces
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup grated Romano cheese
  • 2 tablespoons heavy cream , optional
  • 2 tablespoons lemon juice
  • 1/2 teaspoon ground black pepper
  • Salt , to taste


  • Heat the oil in a wide skillet (12 inches or larger) over medium heat. Cook onion, garlic, bay leaf and parsley in the oil, stirring occasionally, until garlic begins to brown, about 5 minutes.
  • Add the wine and allow to cook for 30 seconds, then add the water and Parmesan rinds. Bring to a boil, then reduce heat and simmer for 30 minutes, uncovered. Stir occasionally to loosen cheese from bottom of skillet if needed.
  • Strain Parmesan broth through a fine mesh strainer into a measuring cup and discard solids. This should yield 2 cups of broth.
  • In the same skillet, saute minced onion and garlic in the butter for 2-3 minutes. Add the Parmesan broth and cauliflower; bring to a boil. The broth will not quite cover the cauliflower. Cover, reduce heat and simmer on low for 10 minutes, or until cauliflower is soft.
  • Carefully transfer the cauliflower and all the liquid from the skillet to a blender or food processor; puree until smooth.
  • Return the puree to the skillet over low heat and whisk-in the cheeses, heavy cream, lemon juice, and pepper until smooth. Taste and salt as desired.


Substitute chicken or vegetable broth for the Parmesan broth.


Calories: 382kcal | Carbohydrates: 14g | Protein: 15g | Fat: 29g | Saturated Fat: 14g | Cholesterol: 62mg | Sodium: 610mg | Potassium: 582mg | Fiber: 3g | Sugar: 4g | Vitamin A: 690IU | Vitamin C: 94.1mg | Calcium: 443mg | Iron: 1.2mg