HEALTHIFIED Cauliflower Alfredo Sauce


I cannot take credit for this delicious recipe, I found it at It was so easy to make, I was able to whip it up in under 30 minutes. It was filling, satisfying and healthy–WIN WIN!! I chose to use spaghetti squash with kale and mushrooms, while my husband used whole wheat spaghetti noodles. He said, “Yeah, that’s GOOD!” Husband approved!!


1 medium head of cauliflower (~ 1 lb/450 g)
1 large yellow onion
2 cloves garlic
1 tablespoon butter (or coconut oil)
5 cups (1.2 L) vegetable or chicken broth

¾ cup (175 ml) milk (or almond milk)

½ teaspoon sea salt


1. Cut the onion and garlic into thin slices. Melt the butter in a skillet on low heat, add onion slices and garlic and saute covered on low until the onions are golden and caramelized (about 20 minutes).
2. Bring vegetable or chicken broth to a boil. Cut the cauliflower into florets and cook in broth until tender (7-10 minutes). Reserve ½ cup of broth, drain the rest.
3. Place the tender cauliflower into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.
4. Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.

***Depending on the size of you blender, you can also double the recipe.

To make this sauce entirely dairy-free coconut oil can be used in place of butter and almond milk instead of dairy milk. I have tried this dairy-free version with good results.

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