You will be shocked that this Cauliflower Alfredo Sauce is so creamy and delicious, yet is totally dairy-free! Super simple to make and the perfect healthy topping for pizza, pasta, baked potatoes, roasted veggies or whatever way you can dream up!

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This sauce. Ohmygoodness. I might have been eating it straight out of the blender with a spoon during this photo shoot….because it is THAT good.

I’m trying to up my sauce game, friends. Sauces are kind of the magic behind pulling together a really easy, unplanned meal in next to no time. They pack all the flavor and add an element of texture to a dish and can totally turn a “blah” dinner of pasta, chicken or whatever you have on hand into something pretty dang exciting and that is still loaded with flavor.

After I made my Butternut Squash Vegan “Cheese” Sauce, I saw the glory of having a stash of sauces in your fridge to breathe life into a quick and simple meal. So I have been working on adding more sauces into my life, into my veggies and into the pages of The Natural Nurturer.

And this Creamy Cauliflower Alfredo Sauce is GOING ON ALL THE THINGS! The pasta, the potatoes, the rice, the pizza. I am kind of having a hard time thinking of something I don’t want to put this sauce on because it is THAT dang good. And easy! Oh friend, so easy. A little garlic, some broth, a head of cauliflower and you are basically done.

Seriously, how did we go so long without seeing the potential of the cauliflower? So many missed veggie-loaded opportunities.

How to serve Creamy Cauliflower Alfredo Sauce

You mean you don’t just want to eat it out of the blender with a spoon standing in your fridge like me? No? Fine, to each their own.

So, basically I would say pour this sauce allllllllll over anything you like garlic with. Because this sauce is a garlic lover’s love potion. But some things that I personally think it is magical on:

  • pasta
  • roasted veggies
  • rice
  • quinoa
  • baked potato
  • on pizza
  • on chicken
  • on fish

Now that I have your creative wheels turning, I’m 100% sure you have a few ideas I didn’t think of. But, seriously, put this sauce on all the things and report back!

Suggested Adaptions

  • Add a little cheese. If vegan and dairy-free is not needed, but you like the idea of this sauce helping to get some added veggies into your life, go ahead and stir some shredded parm or whatever cheese you love into this sauce for an extra level of creamy and delicious.
  • Use butter instead of oil. Again, if vegan/dairy-free isn’t a priority, you can’t go wrong with the combo of garlic and butter…especially in this sauce.
  • Use your favorite broth. I used homemade vegetable broth in this recipe to keep it vegan/vegetarian, but you can use whatever broth you have on hand or that your family prefers.
  • Crank up or turn down the garlic. We allllll have different levels of love for garlic. Some people want more. Some want less. You do you. I loved this sauce with 4 large cloves of garlic, but I kinda have a deep love for garlic….so feel free to adjust how many cloves you use to fit your personal taste.
  • Adjust the level of salt. Watching your salt intake? Reduce the salt down to 1/2 tsp. Need more salty flavor? Adjust it to fit your personal taste.

Other sauce recipes you are going to want to have a stash of, too

4.70 from 13 votes

Creamy Cauliflower Alfredo Sauce (vegan)

Yield: 2 cups
Prep Time: 10 minutes
Cook Time: 9 minutes
Cuisine: American, Italian
Course: Side Dish
You will be shocked that this Cauliflower Alfredo Sauce is so creamy and delicious, yet is totally dairy-free! Super simple to make and the perfect healthy topping for pizza, pasta, baked potatoes, roasted veggies or whatever way you can dream up!


  • 1 tbsp extra virgin olive oil
  • 4 cloves garlic, peeled and minced, to taste
  • 3 cups cauliflower florets, about 1 medium head
  • 1 cup vegetable broth, or your favorite broth
  • 1 tsp sea salt
  • 1/4 tsp onion powder
  • black pepper, to taste
  • 1/4 cup unsweetened almond milk or coconut milk, if dairy-free isn't needed, use regular milk



  • In a large pot, heat the oil over low heat. Once the oil is hot, add the garlic. Saute for a 1-2 minutes.
  • Add the cauliflower and broth to the pot and raise the heat to medium-high. Cover and bring to a boil. Reduce heat to a simmer and cook for 7-9 minutes or until the cauliflower is fork tender.
  • Once the cook time is up, carefully transfer the contents of the pot into a blender or food processor. Add salt, onion powder milk and black pepper. Puree until smooth and creamy.
  • Taste and adjust seasoning as desired. If you prefer a thinner sauce, add a little extra broth or milk at a time until desired consistency is reached.
  • Enjoy warm over pasta, on pizza, over roasted veggies, baked potato or however you like! Let leftovers cool completely and store in an air-tight container in fridge for 5 days or in freezer for months to come.
Serving: 0.5cup, Calories: 115kcal, Carbohydrates: 11g, Protein: 3g, Fat: 7g, Saturated Fat: 1g, Sodium: 1679mg, Potassium: 473mg, Fiber: 3g, Sugar: 4g, Vitamin A: 250IU, Vitamin C: 74mg, Calcium: 44mg, Iron: 1mg