Cauliflower “Alfredo” Sauce

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So any of you that know me know that I am OBSESSED with spiralizing.  Literally it changed my life.  I haven’t made real pasta since.  Neil and I always argue about whether our kids are going to eat noodles or zoodles 😛  but that is getting a little bit off topic, let’s get to the point!

spiralized noodles

Well now I found the absolutely perfect complement for my zoodles to make the ultimate healthy “pasta” meal – completely from nutritious veggies!  I am STOKED yall.  However, you can make this with any of your favorite pastas and have an incredible meal that is ten zillion times healthier than a regular alfredo sauce would be (maybe just don’t quote me on that match).  And just as delicious!  I made it with Banza chickpea pasta wheels and it was ahhhh-mazing (see below).

banza pasta

Multi Use

The best part of this sauce?? You can use it as  more than just pasta sauce!  Any of you out there like white pizza?  Well pair this sauce with my cauliflower crust and some yummy toppings and you’ve got yourself the most delicious and nutritious pizza ever.

You can even mix it with my homemade marinara if you like that combo of sauces. I tried it and thought it was a pretty phenomenal combo myself.

alfredo marinara mix

How to Prepare

This sauce is really quite simple.  I used to think making homemade sauces sounded so intimidating, but they are actually one of the easier things to make.  They really only require you to have a few ingredients and a food processor or high powered blender.  And then voila.  You’ve got yourself a brag-worthy meal! (Everyone is impressed by a homemade sauce).

For this sauce, start by bringing your water to a boil.  Once it’s bubbling, add your cauliflower and cook for 10 minutes.  This will get the veggies nice and soft.  If you buy the bag of florets you could also probably just steam in the microwave according to the instructions on the package, but I think it turns out better from the stove.

cauliflower sauce

Once your cauliflower is cooked you will take it and combine with all the ingredients listed below in your food processor and blend until you’ve reached your desired consistency.  Start with the water and milk amounts mentioned in the recipe, but feel free to add more if you want a thinner/creamier sauce.

cauliflower pasta sauce

Now let’s talk about the new kid on the block: nutritional yeast.

Nutritional Yeast – …What..?

Nutritional yeast has come to be one of my favorite ingredients to play with.  In short, it is able to provide you with a “cheesy flavor” that is dairy free, vegan friendly, and low fat.  If you want to read more about it – what it is, its nutritional profile, and where to get it, check out my post here.

For this recipe I made sure to indicate it as optional.  The main reason for this is because I know a lot of you might not have it or be as obsessed with it as I am (yet!) and I don’t want you to think you can’t make this sauce if you don’t have it.  Honestly the first time I made this I forgot to include it.  And I still absolutely LOVED the sauce.  In my opinion adding it enhances the flavor, and of course adds some great nutritional benefits.  But don’t let not having it stop you from enjoying this meal.  Just go ahead and order some here so you can have it next time!

nutritional yeast

Cauliflower “Alfredo” Sauce

(gluten free, dairy free, vegan)


  • 2 (10oz) bags of fresh cauliflower florets (or 1 large head of cauliflower)
  • cauliflower alfredo6 cups of water
  • 3 tsp minced garlic
  • .5 tsp black pepper
  • .5 tsp Himilayan salt
  • .5 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp garlic salt
  • 1/2 cup cashew milk
  • Optional: 1 tbsp nutritional yeast (I buy this one)


  1. In a large pot on the stove, bring the water to a boil.
  2. While waiting on water, cook garlic on stove until fragrant (but not overcooked – it will turn bitter).
  3. Once water is boiling, add cauliflower, recover and cook for 10 minutes to get tender.
  4. Take cooked cauliflower (without water) and put in a blender or food processor along with all spices, milk, and only 1 cup of water it was cooked in.
  5. Blend until smooth!

Note: You can add more water and/or milk if you want a creamier/thinner consistency.  But start with the aforementioned amounts and increase from there, because you can always add more but never take it back out 🙂

This will go great over any of your favorite pastas.  But I particular love it over Banza chickpea pasta, or my homemade spiralized noodles.  Learn more on how to spiralize and where to get a spiralizer here.

homemade pasta

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