Skinny Alfredo Sauce

No ratings yet

Alfredo sauce without cream? Try our rich, flavorful sauce made with our secret weapon - cauliflower!

This amazing Alfredo sauce is creamy, rich, and full of flavor, yet it contains neither milk nor cream. How is that possible? We use pureed cauliflower – yes, cauliflower! When cooked and pureed with garlic and olive oil, cauliflower makes an amazing clean eating Alfredo sauce that is delicious on pasta, vegetables, or even pizza. One taste and you’ll use it on everything!

No ratings yet

Skinny Alfredo Sauce

This unique alfredo sauce is super creamy and versatile, you will never go back to the store-bought variety again.
Cook Time 25 minutes
Total Time 25 minutes
Yield 6 people
Serving Size 0.5 cup
Course Condiment
Cuisine Italian, Universal
Author SkinnyMs.


  • 1 tablespoon olive oil
  • 3 garlic cloves minced
  • 3 cups chicken stock or vegetable stock
  • 3 cups cauliflower florets
  • 1/2 cup parmesan cheese
  • salt and pepper to taste


  • Heat the olive oil in a skillet over medium heat. Add the garlic and sauté for a minute or two, being careful not to let it burn.
  • Bring the stock to a boil and add the cauliflower. Cover and cook for 5-6 minutes until the cauliflower is tender. Transfer the cauliflower, including liquid, to a blender and blend until smooth. Add the cheese and continue blending. You can add more stock or milk to thin the sauce to your liking. Season with salt and pepper before serving.

Nutrition Information

Serving: 0.5cup | Calories: 97kcal | Carbohydrates: 4g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 355mg | Fiber: 1g | Sugar: 1g |
SmartPoints (Freestyle): 3
Keywords Diabetic-Friendly, Gluten-Free, Keto, Quick and Easy

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Love discovering healthy substitutions in your favorite recipes? Don’t miss out on the latest and greatest from Skinny Ms. Be sure to subscribe to our newsletter.

Check out our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


  1. Question – what do you do with the garlic after it's sauteed? No mention is made in the recipe, so clarification would be good.

  2. This may sound silly but does it taste much like cauliflower? I"m not a fan, and have been wondering about all these "sub cauliflower for ___" recipes.

    1. Allison, I think it depends on how sensitive you are to the flavor of cauliflower. It tastes more of parmesan, but yes, you might taste the cauliflower.

    1. Judy, Thanks for noticing that! Turns out the calculator was calculating the chicken stock as chicken, but I've gone in and made the corrections now and you should see the lower amount.

  3. We just made this for dinner and it made a delicious sauce! I followed the recipe exactly, but the sauce turned out too runny after blending with the parm, so we just put it back in a pan on the stove and reduced it for a few minutes, let it cool a little and it was perfect! Thanks for sharing!

    1. Kynslee, In some parts of the country people say grated and in other parts shredded. It really doesn't matter if you grate it on the fine holes of the cheese grater or the larger slits.

  4. This recipe looks super yummy and I'm going to try it because I love cauliflower and you can usually get it pretty cheap. As an aside and sorry to be nit-picky, but cheese is made from milk so saying this recipe doesn't have milk in it yet it has a 1/2 cup of cheese doesn't quite jive… However, since I'm not anti-milk or cheese (or cream for that matter) I'm ok with it!!

  5. I made this last night and it was delicious! My husband was hesitant at first, but he loved it… even suggesting we save this recipe for future use. I also added nutritional yeast, just to add another layer of flavor.

      1. she is allergic to cheeses and dairy and allergic to nuts and soy. Thank for the ideas !! the recipe sounds really great !! What is the cheese purpose in this recipe? flavor? If I can just omit it and it still turn out ? I can flavor it with many things. thank you so much .

        1. Dana, The cheese acts as a thickening agent so just add less stock. If you need to get the sauce thicker, you can add corn starch.

  6. I just want to make sure I made it correctly. The flavor is great but the texture is a bit grainy. Is that normal?

  7. Sorry I shouldve read the thread. I can freeze. But I was gonna try this with zoodles. I’ve never made zoodles before. Do I boil the zoodle, sautee, or eat raw?

    1. Great question! I would give the zoodles a quick sautee before adding sauce. It’s ok if they’re a little crunch too. If they’re over cooked they’ll be too mushy and fall apart.

      I would not recommend freezing the zoodles, just the sauce!

    1. Hi, Aleisha. Using frozen cauliflower will work fine, too. Just be sure to thaw them properly, according to the directions, prior to using them in the recipe.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating