Skinny Alfredo Sauce

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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!

Skinny Alfredo Sauce

Skinny Alfredo Sauce

Yields: 6 servings | Serving Size: 1/2 cup | Calories: 97 |Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 7 mg | Sodium: 355 mg | Carbohydrates: 4 g | Dietary Fiber: 1 g | Sugars: 1 g | Protein: 7 g | SmartPoints (Freestyle): 3


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


  1. 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.
  2. 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.

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27 Comments on "Skinny Alfredo Sauce"

  1. Cyn  May 5, 2014

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

    • SkinnyMs  May 7, 2014

      Hi Cyn, add it to the sauce.

  2. Allison Bishop-Page  June 12, 2014

    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.

    • SkinnyMs  June 13, 2014

      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.

  3. Judy  July 13, 2014

    How is it 21 G protein? Thanks. Sounds delicious.

    • SkinnyMs  July 14, 2014

      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.

  4. TarcyWondering  July 20, 2014

    Can you freeze this

    • SkinnyMs  July 21, 2014

      TarcyWondering, Yes, you can freeze this.

  5. lisasiegener  July 31, 2014

    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!

  6. Kynslee  September 3, 2014

    Does it call for grated parmesan cheese or shredded? Does it matter?

    • SkinnyMs  September 3, 2014

      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.

  7. Sylvia Dewy  September 16, 2014

    I am allergic to cauliflower. Is there any other ingredient which can be used instead of it.

  8. kkd  October 17, 2014

    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!!

    • Job  October 20, 2014

      Yes, you are right, and it does matter to vegans.

  9. Cam  October 18, 2014

    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.

  10. Dana  December 30, 2014

    is their any substitute for the parmesan cheese ? daughter allergy to it. I can thicken it with Rice milk if needed.

    • SkinnyMs  December 31, 2014

      Dana, Any other hard cheese or ground walnuts would work.

      • Dana  December 31, 2014

        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 .

        • SkinnyMs  January 2, 2015

          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.

  11. Kim  January 11, 2015

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

    • SkinnyMs  January 12, 2015

      Kim, Did you use freshly grated parmesan. If it's from the can, the texture may stay grainy.

  12. Charisse  December 19, 2017

    Can I freeze this?

  13. Charisse  December 19, 2017

    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?

    • Nichole Furlong  December 19, 2017

      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!

  14. Aleisha  January 25, 2018

    Can I use frozen cauliflower florets instead? We only use seasonal vegetables from our garden.

    • Jennifer Hanford  January 25, 2018

      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.


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