Cauliflower Cream Sauce

Caulifredo cream sauce header


Well, I’m obviously pretty thrilled to be writing  up my 100th post right now. This means that this food blog is a success! I am so grateful for all of my followers/readers/Facebook-likers, etc. I wanted to bring something really cool and different to the table for this post, and hopefully you can all enjoy it and appreciate it.

I had originally wanted to bake an ombre cake, because cake can always be found where there is something to celebrate, but after a lot of thought I decided against it. I’m not much of a cake-eater myself, and I hate wasting food. Throwing food out makes me cringe. With that in consideration, what was I going to do with an entire three layer cake by myself?


So then I thought, “Why not rock a classic dish with a healthy, yet delicious, spin?” It seems more and more common that my friends are looking for healthy alternatives all while trying to not deprive themselves – and I’m all for that mindset. I believe in a healthy lifestyle, but allowing yourself to indulge once in a while – and when you get lucky, you stumble upon something healthy that can fully replace what you’d normally indulge in.

Like this flippin’ cauliflower cream sauce! Wowzers! How about that?

My original idea was to blog ‘Pasta Carbonara’ as the main dish, featuring a healthy cauliflower sauce but I changed my mind after tasting this sauce. Who was I kidding? This sauce is the star, and this sauce deserves the focus of this blog post.

Love. Kisses. Never looking back.

cauliflower sauce love

Most recipes out there refer to this as a cauliflower alfredo sauce, but I refuse to connect it to alfredo, which in my experience has always been flavorless whether in a restaurant, homemade, or from a fancy jar.

This cauliflower cream sauce deserves to be it’s own thing. It is packed with flavor, and the texture is incredibly smooth and creamy. The best part? The only real fat in this is the 2 tbsp. of butter. This recipe contains NO CREAM, but yet it’s SO creamy! It’s a mystery. NO, it’s SCIENCE!

Whatever it is, put it on my plate.

I formed this recipe by combining ideas from two different recipes I’d been considering.


  1. 1 medium-large cauliflower head
  2. 2 tbsp. of butter
  3. 7 cloves of garlic, minced
  4. Fresh squeezed lemon juice from half of one lemon
  5. 1/2 tsp. of onion powder
  6. 1/2 tsp. of sea salt
  7. 1/2 tsp. of ground black pepper
  8. 2 900ml boxes of chicken or vegetable stock (I used chicken, since the store was out of vegetable)
  9. 1/2 cup of unsweetened and unflavoured almond milk

First things first, chop your cauliflower into bite-size florets.


cauliflower chopped

Empty both boxes of stock in a large pot, and bring to a boil. Once the stock is boiling, add the cauliflower florets. Boil for approx. 7 mins., or until the florets are tender.

cauliflower boil

Mince that garlic!

garlic cloves 7

Caulifredo Sauce 6

While the florets boil, melt 2 tbsp. of butter in a saucepan, and add the minced garlic. Sauté the garlic until it’s soft, but not to the point where it’s browned. Browned garlic will add a bitter flavor, and that’s not what you’re looking for.

When the cauliflower florets are ready to go, transfer the florets to a blender with a slotted spoon.

cauliflower blender

Add the minced garlic and butter, almond milk, lemon juice, onion powder, sea salt, ground black pepper, and 1/2 cup of the boiled stock from the pot. Blend until smooth. You may want to gradually add another 1/2 – 1 cup of the stock from the pot to get more creaminess, but definitely add it gradually – you don’t want it to get runny!

When mine was done, I put it in cute little mason jars for safekeeping. I plan on making a huge batch next time. This would be amazing in rice – almost like a creamy risotto. Oh dear. I need to make that soon. A mushroom risotto with this sauce.

Caulifredo Sauce 5

Caulifredo Sauce 4

Caulifredo Sauce 3

pasta carbonara




  1. Leave a Reply

    April 12, 2014

    Reblogged this on Legit Low Carb Recipes and commented:
    I’m SO JAZZED to try this (yes, this is one of the rare occasions I repost a recipe that I haven’t tried to make myself). Mostly because it would be perfect to use as a sauce if you were doing a low-carb PSMF — throw it on some shiritaki noodles and BAM! Delicious. Even if you’re just doing a regular ol’ low carb diet or more conventional way of eating, there’s pretty much no reason you can’t incorporate this recipe into your life for added vegetables, reduced fat and extra zazz. (Unless you hate small amounts of butter, and if that is true, you have much bigger problems.)

    • Leave a Reply
      April 19, 2014

      I really hope you enjoy this as much as I did. I’m looking forward to making more soon. I think I may try a mushroom and rice dish with it!

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