Best 4 Creamy Healthy Cauliflower Alfredo Sauce Recipes
Cauliflower Alfredo sauce has become increasingly popular as a creamy, healthy alternative to traditional Alfredo sauce. Made with cauliflower as its base, it offers a lighter, lower-calorie, and nutrient-rich alternative without compromising flavor. This article provides a comprehensive guide to creating the creamiest and healthiest cauliflower Alfredo sauce. We will delve into selecting the right cauliflower, choosing flavorful add-ons, and mastering techniques for achieving the perfect velvety texture. Along the way, we'll uncover the secrets of creating a sauce that is not only delicious but also packed with nutrients.
Here are our top 4 tried and tested recipes!
HOW TO MAKE CAULIFLOWER ALFREDO SAUCE
Simple and easy to make healthy alfredo sauce using cauliflower, dairy-free milk, broth, garlic, and olive oil.
Provided by Rena
Categories Main Course
Time 25m
Number Of Ingredients 6
Steps:
- Remove all the leaves from the cauliflower and wash thoroughly under cold running water to remove any dirt.
- Start by carefully cutting through the tough core of the cauliflower.
- Chop into florets. All roughly the same size.
- Crush the garlic cloves.
- Heat oil in a medium-sized saucepan over medium-low heat. Add in the garlic and cook for 2-3 minutes, until it starts to soften.
- Add in the cauliflower florets and water/vegetable broth.
- Cover and bring to a boil; once the florets start to boil reduce the heat to low and let it simmer for 8-10 minutes or until fork-tender.
- Remove the florets with a slotted spoon and place them in a food processor or blender, reserving the liquid. Add the milk and blend until smooth. Add more liquid if needed to reach your desired consistency.
- Taste and season with salt and pepper to taste.
- Pour the cauliflower Alfredo sauce back into the pan.
- Stir in cooked spaghetti. Serve immediately and enjoy!
Nutrition Facts : Calories 92 kcal, Carbohydrate 9 g, Protein 3 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 2 mg, Sodium 978 mg, Fiber 2 g, Sugar 5 g, ServingSize 1 serving
CREAMY CAULIFLOWER ALFREDO SAUCE
This Creamy Cauliflower Alfredo Sauce is a healthy, low-calorie alternative to the famous Italian alfredo sauce. This easy homemade pasta sauce is a great way to sneak in some veggies!
Provided by Krista
Categories Condiment
Time 15m
Yield 8
Number Of Ingredients 8
Steps:
- Bring a medium sauce pan to medium high heat, add cauliflower florets and water. Cover.
- Steam cauliflower until tender, about 7-10 minutes.
- Remove cauliflower from pan, place into a blender.
- In blender add, along with the cauliflower add, milk, parmesan, parsley, nutmeg, black pepper, and cream cheese. Blend until smooth, should be like a puree (consistency of real Alfredo sauce)
- Serve over a bed of noodles.
- Store in airtight container for up to 3 days.
LECTIN-FREE VEGAN CREAMY CAULIFLOWER ALFREDO SAUCE
Vegan / Gluten-Free / Dairy-Free / Lectin-Free / Nut-Free / Soy-Free / Alkaline / Paleo-Friendly
Provided by Karielyn Tillman - The Healthy Family and Home
Time 20m
Yield 4 cups
Number Of Ingredients 8
Steps:
- Cut the cauliflower into bite-sized floret pieces and add to a medium sized pot of filtered/purified water. Boil on high heat for approximately 10-15 minutes, or until the cauliflower is soft. Drain. Set aside.
- Add the extra-virgin olive oil, crushed garlic, Himalayan pink salt and ground black pepper to a skillet and lightly saute' on low-medium heat until it's all blended together with a thick paste-type texture. You should have approximately 1 tablespoon. Set aside.
- Add the remaining ingredients (almond milk, vegetable broth, nutritional yeast) to a Vitamix, along with the drained cauliflower and garlic mixture. Blend on high speed until it is creamy and smooth. Adjust seasonings to your preference.
- To warm, transfer the sauce to a sauce pan and warm on the stove top on low-medium heat or use the "soup" setting on your Vitamix.
EASY VEGAN CAULIFLOWER ALFREDO SAUCE
Make this quick and easy cauliflower-based vegan Alfredo sauce, so rich, and creamy, completely dairy-free, and keto-friendly as well!
Provided by Fioa
Categories Side Dish Sauces and Condiments Recipes Sauce Recipes Pasta Sauce Recipes Creamy Alfredo Pasta Sauce Recipes
Time 22m
Yield 4
Number Of Ingredients 9
Steps:
- Heat olive oil in a saucepan over medium heat. Add onion and cook until soft, about 3 minutes. Add garlic and cook for 1 minute more. Add cauliflower and vegetable broth; cover with lid and simmer over medium heat until tender, about 5 minutes.
- Place cauliflower mixture in a blender. Add nutritional yeast, salt, lemon juice, and soy sauce; blend until smooth and creamy, about 3 minutes.
Nutrition Facts : Calories 52.7 calories, Carbohydrate 8.1 g, Fat 1.5 g, Fiber 2.9 g, Protein 3.1 g, SaturatedFat 0.2 g, Sodium 1339.2 mg, Sugar 3.2 g
Tips:
- Use a high-powered blender or food processor: This will help to create a smooth and creamy sauce.
- Don't overcook the cauliflower: You want it to be tender but still have a little bit of a bite to it.
- Add the Parmesan cheese gradually: This will help to prevent the sauce from curdling.
- Season the sauce to taste: Add salt, pepper, and garlic powder until it reaches your desired flavor.
- Serve the sauce immediately: It will thicken as it cools.
Conclusion:
Cauliflower Alfredo sauce is a delicious and healthy alternative to traditional Alfredo sauce. It is made with simple, wholesome ingredients and is packed with flavor. This sauce is perfect for pasta, vegetables, or chicken. It is also a great way to get your kids to eat more vegetables. So next time you are looking for a creamy and delicious sauce, give cauliflower Alfredo sauce a try. You won't be disappointed!
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