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Creamy Cauliflower Alfredo

Updated: Wednesday, April 23 2014, 11:23 AM CDT

Made by: Gayle Jennings, Clinical Dietitian, Memorial Medical

Creamy Cauliflower Alfredo (dairy-free, nut-free)


1 tsp butter

2 cloves garlic, minced

12 ounces cauliflower florets

1 cup water

½ tsp salt

Black pepper, to taste

Corn starch to thicken as needed


Saute minced garlic in coconut oil or butter in a small saucepan over low heat. Allow to cook for a few minutes until the garlic is tender and fragrant, but not browned. Add water to the saucepan, along with the cauliflower, and bring the water to a boil. The water will not cover the cauliflower, and that’s OK. Once the water is boiling, reduce heat to a simmer and cover the pot for 8-10 minutes, until the cauliflower is fork-tender and very soft. Transfer the contents of the saucepan into a blender or food processor and season with salt and pepper. Process until very smooth and creamy, with a texture similar to traditional cream sauce. (Always be careful when blending hot liquids– the steam pressure can blow the lid off your blender!) Season with additional salt and pepper, if desired, and serve hot.


Keep in mind that this sauce will need additional salt if served over plain pasta or steamed vegetables as the flavor will get diluted. If you plan on adding another salt source, such as Parmesan cheese, the additional salt may not be necessary.

This recipe aired March 11, 2014.

Creamy Cauliflower Alfredo

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