Packed with veggies and protein—and a mellow, cheesy flavor—this 20-minute Cauliflower Alfredo Sauce is such a delicious option when you want creamy pasta. You can even make the sauce ahead and stash it in the fridge as needed.

cauliflower alfredo sauce with pasta in colored bowls.

This post is sponsored by Stonyfield.

Cauliflower Alfredo Sauce

After years of making my Cauliflower Mac and Cheese and requests for an easy Alfredo sauce, this recipe seemed like a must-make. The sauce is incredibly easy, it’s just as creamy as you’d want from an Alfredo, and it’s not remotely intimidating. Plus, you can even make the sauce ahead of time and stash it in the fridge, so when you’re getting ready for dinner all you need to do is cook the pasta.

I also love this as a seriously easy way to include veggies, protein, and calcium in one simple meal for the whole family. I love using Stonyfield plain Greek yogurt here since it’s mild in flavor and has the perfect creamy consistency. Plus, Stonyfield yogurt is made with high-quality organic ingredients, without the use of toxic, persistent pesticides. We started using it when our kids were babies and it’s still a regular on our grocery list.

(You may also like my Pasta with Yogurt Sauce and my Lemon Ricotta Pasta.)

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Ingredients You Need

Here’s a look at the ingredients you need to have on hand to make this pasta recipe.

ingredients in cauliflower alfredo sauce.
  • Cauliflower florets: You can use fresh or frozen cauliflower, from a head of cauliflower or precut from the store.
  • Plain Greek yogurt: Preferably whole-milk fat, this type of yogurt will yield the creamiest results. You can use regular yogurt if that’s what you have, but you’ll want to decrease the amount to ⅓ to ensure the mixture is still very creamy.
  • Milk: I use whole milk in this recipe since that’s what we typically have in our house. I like to warm it just slightly to help the sauce not be cold when it’s mixed with the pasta.
  • Shredded cheddar cheese: This gets blended into the sauce to add cheesy flavor and creaminess. You can use preshredded cheese from the store or grate it on a box grater.
  • Unsalted butter: Adding butter to the sauce adds richness and flavor.
  • Grated Parmesan cheese: This is key in an Alfredo pasta, and I prefer to use grated Parmesan since the flavor is typically stronger and more delicious.
  • Garlic powder: Optionally, you can add garlic powder to the sauce for a hit of extra flavor if you’d like.
  • Pasta: This type of cream sauce is typically tossed together with al dente, fork tender pasta noodles, such as linguine or fettuccine.

Step-by-Step Instructions

Below is an overview of how to make the recipe so you know what to expect. Scroll down to the end of the post for the full amounts and timing.

how to make cauliflower alfredo sauce in grid of images.
  1. Bring a large pot of water to a boil. Add the cauliflower and cook until soft when poked with a fork. Remove the cauliflower from the pot and add to a blender.
  2. Add the rest of the sauce ingredients. Blend until smooth.
  3. Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
  4. Pour the cheese sauce into the pasta, stir to coat well, and serve warm as a main dish or a side dish.
cauliflower alfredo sauce with pasta in bowls on counter.

How to Store

Store any leftover sauce in an airtight container in the fridge for 3-5 days. Warm for 30-seconds in the microwave to serve, or simply stir into very warm pasta.

Reheat leftover pasta on a heat-safe plate for 30 to 60-seconds in the microwave or until warmed through.

Best Tips for Success

  • Omit the garlic powder if you’re worried that the kids may not like it.
  • Taste the sauce and adjust the salt as needed.
  • Stir the sauce into the pasta right before serving.
  • Use full-fat Greek yogurt made with whole milk for maximum creaminess.
  • Sprinkle with additional Parmesan, cracked black pepper, or minced fresh parsley if desired.
  • Add white beans, peas, diced chicken, diced shrimp, or another protein if desired.
  • Use gluten-free pasta as desired.
  • Use plain nondairy milk such as almond milk if needed.

I’d love to hear your feedback on this post, so please comment and rate it below.

And thank you to Stonyfield for sponsoring this post!

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cauliflower alfredo sauce with pasta in colorful bowls.

Quick Cauliflower Alfredo Sauce

Packed with veggies and protein—and a mellow, cheesy flavor—this easy Cauliflower Alfredo Sauce is such a delicious option when you want creamy pasta. You can even make the sauce ahead and stash it in the fridge as needed.
5 from 43 votes
Prep Time 10 minutes
Cook Time 16 minutes
Total Time 26 minutes
Cuisine American
Course Dinner
Calories 307kcal
Servings 8

Ingredients

  • 4 cups cauliflower florets (fresh or frozen)
  • ½ cup plain Greek yogurt (preferably whole milk)
  • ½ cup milk (warmed slightly)
  • ½ cup shredded cheddar cheese
  • 2 tablespoons unsalted butter
  • ¼ cup grated Parmesan cheese
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder (optional)
  • 1 pound pasta (such as linguine or fettuccine; optional for serving)
  • additional grated Parmesan, cracked black pepper, and salt to taste (optional for serving)
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Instructions

  • Bring a large pot of water to a boil. Add the cauliflower and cook for about 6-8 minutes or until soft when poked with a fork.
  • Use a fine-mesh strainer or slotted spoon to remove the cauliflower and add to a blender. Add the yogurt, milk, cheese, butter, salt, and garlic powder if using. Blend until smooth.
  • Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
  • Stir the cheese sauce into the pasta and serve warm.

Notes

  • Store any leftover sauce in an airtight container in the fridge for 3-5 days. Warm for 30-seconds in the microwave to serve.
  • Reheat leftover pasta on a heat-safe plate for 30 to 60-seconds in the microwave or until warmed through.
  • Omit the garlic powder if you’re worried that the kids may not like it.
  • Stir the sauce into the pasta right before serving.
  • Use full-fat Greek yogurt made with whole milk for maximum creaminess.
  • Use a full cup of shredded cheese for a slightly thicker, cheesier sauce.
  • Sprinkle with additional Parmesan, cracked black pepper, or minced fresh parsley if desired.
  • Season to taste with additional salt as you like.
  • Add white beans, peas, diced chicken, diced shrimp, or another protein if desired.

Nutrition

Calories: 307kcal, Carbohydrates: 47g, Protein: 13g, Fat: 8g, Saturated Fat: 4g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0.1g, Cholesterol: 20mg, Sodium: 275mg, Potassium: 330mg, Fiber: 3g, Sugar: 4g, Vitamin A: 210IU, Vitamin C: 24mg, Calcium: 134mg, Iron: 1mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

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Comments

  1. My blender isn’t great with hot things (it’s a Nutribullet). Can I let the cauliflower cool and blend the sauce at room temp, then heat it up? Or will it not blend right?

  2. 5 stars
    This is an excellent recipe!! You can’t taste the cauliflower at all and it tastes soo rich! It was amazing with a lot of black pepper. A great hit with my family.

  3. 5 stars
    Made this tonight and my 18 month old loved it. He had 2 servings. I added spinach to the puréed sauce.

  4. 5 stars
    This was so good and simple to make! I just used all parmesan because that’s what I had. Turned out great. My kids were suspicious when I said “cauliflower,” but they gobbled it up.

  5. 5 stars
    This was a cinch to put together and tasted so good! My husband had no idea there was cauliflower in it. I used a 12 Oz bag of frozen cauliflower florets (which claimed to contain 4 cups) and I think it worked fine.

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