Cauliflower “Alfredo” Sauce

Gluten-Free, Dairy-Free, Soy-Free, Corn-Free, Sugar-Free, Egg-Free

Cost of Ingredients: $          Time: 20 minutes

I love pasta, and I love a dinner that I can easily put together after a full day at work. Before I realized that I might have some food sensitivities I often made those frozen Bertolli one-pot pasta meals for dinner. Not the healthiest option, but I did usually add some fresh vegetables, and every once in a while they are a great option. It’s just too bad they’re not gluten-free and dairy-free. I’ve been searching for something similar that I can make easily, that is safe, and possibly a little healthier, and I found lots of recipes using cauliflower!

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Cauliflower is an easily accessible vegetable that cooks super quickly, so it’s perfect for lots of dishes! (See Marissa’s Cauliflower Soup here!) I adapted a found recipe a little, adding more flavor (we love garlic!), and using coconut cream instead of coconut milk.

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My handy immersion blender turned this vegetable into a creamy soup in just a few minutes. If you don’t have an immersion blender, go buy one! The recipe will actually work just as well if you transfer the ingredients to a regular blender and then reheat in the pot on the stove. But I do love my immersion blender, and think they’re absolutely worth having!

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I served this cauliflower sauce with gluten-free penne pasta, caramelized leeks, chicken, and bacon, but it would be great with broccoli and shrimp, or as a vegetarian option with red peppers.

Adapted from this recipe.


1 head cauliflower

1 cup coconut cream (I get mine at Trader Joe’s)

1/2-3/4 cup chicken or vegetable stock

3-5 cloves of garlic, minced*

1-3 tsp salt*

1-2 tsp nutmeg*

  1. Boil cauliflower in water until tender. (If serving with pasta, start the water before you boil the cauliflower, and the pasta should be ready when the sauce is finished)
  2. Drain, and in same pot, add all other ingredients.
  3. Blend with immersion blender until creamy.
  4. Taste, and if needed, add more liquid (this will depend on the size of your cauliflower, and how you like your sauce) or more garlic, salt, and nutmeg.
  5. Blend again until smooth.

*I use fresh garlic for this, and we like the sauce to have lots of flavor. The cauliflower itself is quite mild, but makes a great base for this garlicky sauce. Feel free to start with less garlic, salt, and nutmeg, and taste as you go. In fact, that’s probably the best way to make this recipe, that way it’s exactly the way you like it!

This sauce usually makes enough for 4-6 servings. We have two the first night, I’ll have leftovers for lunch the next day (make sure you cook enough pasta to have leftovers!), and I freeze about a cup or two of it for a later date. It reheats really well on the stove, though I’m sure a microwave would do the trick also.



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