Creamy Cauliflower White Sauce

Creamy Cauliflower White Sauce

Alfredo…7 letters…the word “trouble” also has 7 letters.   Coincidence…I think not.  I absolutely love white pasta however, I don’t love the baggage it comes with that wants to pay a visit to my waistline.   The average 1/2C serving of white alfredo sauce packs 180 calories and 16g of fat!!  That’s half the amount of fats I get for a whole day in 1 serving!!!  When you dine out the typical serving is double that amount!! It’s fine every once in a while but I wanted a better choice.  So here it is!  A healthy white sauce that tastes amazing on protein pasta, black bean pasta, chicken, shrimp, veggies and more!

So many struggle with eating the same old, same old in their diet so by introducing new and different sauces that are waistline friendly is a surefire way to stick you you meal plan because you can add so many delicious flavors!

This sauce is easy and can be prepared ahead of time and stored in a mason jar or airtight container and kept in the fridge until you’re ready to use it.


4 Cups Cauliflower florets, chopped (1 large cauliflower)

7 Garlic cloves, finely minced

2 teaspoons paprika

1/2C grated parmesan cheese

1/2C vegetable broth

sea salt and pepper to taste


Fill stock pot with water and add chopped cauliflower.  Boil and cook until tender.

Drain pot and transfer cauliflower to a large towel or plate and allow to cool 10-15 mins before moving onto the next step.

Using a food processor or blender, add cauliflower, minced garlic, paprika, 1/4C vegetable broth and parmesan cheese.  Mix together until smooth adding in the remaining broth a little at time until desired thickness is desired.

Next, sprinkle in sea salt and pepper until desired taste is achieved.

Use in your recipe or store in a pint mason jar and store in the fridge until ready to use.


Nutrition Facts

Serving Size 1/2 Cup
Calories 95
Fat 3.75g
Carbohydrate 9g
Sugar 3g
Protein 8g

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