Healthy Roasted Garlic Cauliflower Alfredo Sauce

This versatile white sauce is creamy and rich, extremely adaptable and it is a healthier alternative to the traditional cream based classic alfredo sauce.

You would never know it's loaded with cauliflower and there's not a drop of cream or butter or flour in the recipe, like a traditional alfredo sauce.

This smooth, garlic infused white sauce is great for anything from an alfredo replacement on pasta, to a white garlic sauce for pizza or rice, or even spaghetti squash, which is my favorite way to enjoy it!

It just instantly elevates any dish with a ton of flavor, without all the fat and calories in a traditional alfredo.

Skinny Roasted Garlic Cauliflower Alfredo Sauce


  • 1 bulb garlic, roasted
  • 8oz vegetable broth
  • 1lb riced cauliflower (or 1 large head, cut up into 5-6 cups of florets)
  • ¾ teaspoon salt 
  • ½ teaspoon pepper
  • ½ cup parm cheese
  • 2 tablespoons olive oil
  • 1/8 teaspoon nutmeg 
  • 1/4 teaspoon red pepper flakes, optional

To roast the garlic, slice off the top of the garlic head, exposing the tops of the cloves. Place cut side up on a piece of foil and drizzle with olive oil, letting it soak into and around the cloves. Fold foil to tent it around the garlic and roast until cloves are golden, completely soft, and begin to protrude slightly from skins, about 40-60 minute. Let stand until cool enough to handle.

Bring vegetable broth to a boil in a large pot. Add the riced cauliflower (or florets) and cook, covered, for about 10 minutes or until tender. Do not drain. Allow to cool slightly, then transfer the cauliflower and the broth to a blender. Squeeze the head of garlic from the bottom, to push out the cloves and add to blender along with the salt, pepper, Parmesan cheese, oil and nutmeg. Puree until the sauce is smooth, adding additional broth or milk, to thin the sauce out more, if desired. Serve hot with red pepper flakes, if desired.