nutrition, Recipe, weight loss

Cauliflower Alfredo Sauce


One of my son’s favorite dinner meal is chicken alfredo. To be honest, it’s one of mine too but it’s loaded with fat, calories and carbs! I always feel sluggish afterwards and just want to lay around. I decided to try something new for yesterdays dinner.

I made my boys their regular alfredo sauce BUT for myself I made a cauliflower puree. It was super light, filling, I didn’t feel deprived since I was having something difference since it looked like what the rest of the family was having and the best part is I didn’t go into a sleep coma afterwards! My son’s did try it and 2 out of 3 enjoyed it. My oldest suggessted that we use it on top of our chicken the next day so that’s exactly what we are doing 🙂

Now, one thing to keep in mind, is that it doesn’t taste like alfredo sauce. If you are going for taste then you will want to add cream/milk and parmasain cheese. I was going to lookds and taste so this is a winner in my book. I can also use it the next day to add to a chicken breast or a piece of fish. It’s perfect along also!

I look forward to hearing how you liked it and if it was a winner in your household. Please leave a comment and tell me what you think! I always enjoy hearing from you.


Cauliflower ‘Alfredo Sauce’

1 head of cauliflower, chopped
6 large cloves of garlic, minced
2 tablespoons butter
1/2 cup onion, diced
1 cup of spinach (optional)

In medium pot place chopped cauliflower with enough water to cover. Place over high heat until the water comes to a boil. When water is at a boil, reduce heat to medium high and cook until cauliflower is tender.

When cauliflower is tender, reserve 1/2 a cup of water and drain remaining. Set cauliflower aside. In same same sauce pan, place the butter over medium heat. When butter is melted add garlic and onion and cook until tender. DO NOT allow garlic to become brown. brown garlic = bitterness (ick). When garlic and onion are tender add in the chopped spinach. Cook until spinach is wilted down and keep stirring. If you are not adding the spinach then omit this step.

Place butter, onion, garlic and spinach (optional) mixture in food processor or blender. Add cauliflower to food processer and puree. If you are using a blender you may have to do this in batches. When all cauliflower is pureed pour over gluten free or whole wheat pasta and shredded chicken.

Nutrition Facts per Serving:
Serves 6

Calories: 80
Fat: 4g
Sat Fat: 2g
Cholesterol: 10mg
Sodium: 74mg
Carbs: 10g
Fiber: 4g
Sugar: 4g
Protein: 3g

Portion Fix: 1 Green, 1/2 blue


2 thoughts on “Cauliflower Alfredo Sauce”

  1. I’ve done this before and just added a little bit of milk to make it creamy (I never seem to actually have cream on hand)–I love cauliflower and think this way of using it is really tasty!

    Liked by 1 person

    1. I did reserve about a 1/2 of a cup of the water that the cauliflower cooked in to add to the food processor to help make it more creamy. Wonder what a little of coconut milk would do since I can’t have dairy?? I’ll have to try it.


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