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Veggie Alfredo Sauce

Veggie Alfredo Sauce is the perfect mix of decadent and wholesome. Using cauliflower and milk instead of cream, this sauce is perfect for picky eaters. 

Course Dinner
Cuisine American, Italian, Kid friendly
Keyword hidden veggies, veggie alfredo sauce
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6
Calories 189 kcal
Author Morgan


  • 2 cups milk
  • 1 20 oz bag frozen cauliflower
  • 1.5 cups milk
  • 2 TBS butter
  • 2 TBS flour
  • 1-2 cloves garlic minced
  • .5 cup grated parmesan cheese


  1. In a saucepan, simmer 2 cups of milk and the cauliflower over medium low for about 10 minutes, until the cauliflower is soft and cooked through.
  2. Add the mixture to a blender and puree until smooth.
  3. In the pan, melt the butter over medium heat and add the garlic, cooking about 30 seconds to 1 minute before adding the flour, stirring to cook the flour for about 2 minutes or until a light golden color. (this is a roux and will be what thickens your sauce!)
  4. Whisk the remaining milk in. Make sure to incorporate the roux well and then cook until it begins to thicken. Add the cauliflower puree and cook down until the desired thickness.
  5. Remove from the heat and stir in cheese and pepper. Taste and add more cheese, salt, or pepper as needed. Toss your desired amount with pasta and serve.

Recipe Notes

-Use a potato masher on the cauliflower about halfway through cooking - it will help it cook down even more and blend easier.

-If the puree is too thick, add a bit more milk, broth or water when blending.

-Use as much or as little garlic as makes sense for your family - we like garlic so I tend to use 2-4 cloves!

-Make sure you use good, freshly grated parmesan cheese! This is vital for this to be super flavorful.

Nutrition Facts
Veggie Alfredo Sauce
Amount Per Serving (1 g)
Calories 189 Calories from Fat 100
% Daily Value*
Fat 11.1g17%
Saturated Fat 6.4g40%
Trans Fat 0.22g
Polyunsaturated Fat 0.577g
Monounsaturated Fat 2.77g
Cholesterol 32mg11%
Sodium 270mg12%
Potassium 489mg14%
Carbohydrates 14.65g5%
Fiber 2g8%
Sugar 9g10%
Protein 8.89g18%
Vitamin A 900IU18%
Vitamin C 50.3mg61%
Calcium 250mg25%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.