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cauliflower alfredo sauce with pasta in colorful bowls.
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5 from 45 votes

Quick Cauliflower Alfredo Sauce

Packed with veggies and protein—and a mellow, cheesy flavor—this easy Cauliflower Alfredo Sauce is such a delicious option when you want creamy pasta. You can even make the sauce ahead and stash it in the fridge as needed.
Prep Time10 minutes
Cook Time16 minutes
Total Time26 minutes
Course: Dinner
Cuisine: American
Servings: 8
Calories: 307kcal
Author: Amy Palanjian

Equipment

Ingredients

  • 4 cups cauliflower florets (fresh or frozen)
  • ½ cup plain Greek yogurt (preferably whole milk)
  • ½ cup milk (warmed slightly)
  • ½ cup shredded cheddar cheese
  • 2 tablespoons unsalted butter
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder (optional)
  • 1 pound pasta (such as linguine or fettuccine; optional for serving)
  • additional grated Parmesan, cracked black pepper, and salt to taste (optional for serving)
US Customary - Metric

Instructions

  • Bring a large pot of water to a boil. Add the cauliflower and cook for about 6-8 minutes or until soft when poked with a fork.
  • Use a fine-mesh strainer or slotted spoon to remove the cauliflower and add to a blender. Add the yogurt, milk, cheese, butter, salt, and garlic powder if using. Blend until smooth.
  • Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
  • Stir the cheese sauce into the pasta and serve warm.

Notes

  • Store any leftover sauce in an airtight container in the fridge for 3-5 days. Warm for 30-seconds in the microwave to serve.
  • Reheat leftover pasta on a heat-safe plate for 30 to 60-seconds in the microwave or until warmed through.
  • Omit the garlic powder if you're worried that the kids may not like it.
  • Stir the sauce into the pasta right before serving.
  • Use full-fat Greek yogurt made with whole milk for maximum creaminess.
  • Use a full cup of shredded cheese for a slightly thicker, cheesier sauce.
  • Sprinkle with additional Parmesan, cracked black pepper, or minced fresh parsley if desired.
  • Season to taste with additional salt as you like.
  • Add white beans, peas, diced chicken, diced shrimp, or another protein if desired.

Nutrition

Calories: 307kcal | Carbohydrates: 47g | Protein: 13g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 20mg | Sodium: 275mg | Potassium: 330mg | Fiber: 3g | Sugar: 4g | Vitamin A: 210IU | Vitamin C: 24mg | Calcium: 134mg | Iron: 1mg