Creamy Cauliflower Sauce


I’ve never liked alfredo or anything with a creamy, buttery sauce. Cauliflower-based white sauces are often billed as fake-out, low-fat alfredo, but this recipe is much better than that. Its depth of flavor surprised me.

You’ll need an immersion blender if you want this dish to be easy to make—but a regular blender works if you’re willing to make a mess. Either way, be sure to blend the sauce for a few minutes to make it smooth and to fully incorporate the liquids into the cauliflower.

I served this over whole-wheat pasta, along with tilapia and sauteed broccoli rabe. Dinners don’t often include 3 dishes or look so formal in my house, so I savored every bite. I used 2 cups of sauce to cover 6 ounces of pasta, and that was enough to serve 3 people as a side dish. I froze the rest of the sauce and look forward to heating it up for an easy weeknight dinner.



  • 2 cups low-sodium chicken or vegetable stock
  • 4 cups water
  • 1 large head of cauliflower
  • 2 tsp olive oil
  • 2 tsp lemon olive oil
  • 1/4 tsp salt
  • 1/2 tsp onion powder
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 cup 1% milk
  • 3 tbsp grated parmesan cheese, plus more for serving
  • handful of fresh parsley, chopped


  1. In a large pot, bring the broth and water to a boil over high heat.
  2. Wash the cauliflower and cut it into florets. Add the florets to the pot, return the liquid to a boil, and cook, covered, for 12 minutes. The cauliflower should be easy to pierce with a fork.
  3. Reserve 2 cups of the cooking liquid, and then drain the cauliflower.
  4. Add 1 cup of cooking liquid to the hot pot, along with the cauliflower, oils, salt, onion powder, thyme, oregano, and milk. Puree well with an immersion blender, adding more liquid as needed. (I added about a quarter cup during blending.) The sauce should be very thick, particularly if you plan to use it on pizza.
  5. Stir in the parmesan cheese and serve the sauce over pasta. (The recipe makes enough sauce to cover 12 to 16 ounces of pasta.) Top with parsley and more grated cheese.


Serves 6 to 8. Active time 15 minutes; total time 30 minutes. Adapted from

2 responses

  1. Pingback: Mini Zucchini and Carrot Bread for #LeftoversClub | Take A Bite Out of Boca

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