Creamy Cauliflower Yogurt Alfredo Sauce ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants. It goes well with veggies, pasta, and any dinner alfredo sauce can be used.
More veggie goodness can be found at Creamy Cauliflower Yogurt Sauce, Grilled Pork and Sweet Potato Kabobs and Zucchini Bread.
Creamy Cauliflower Yogurt Alfredo Sauce
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
Creamy Cauliflower Yogurt Alfredo Sauce Recipe ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants.
Course:
Sauce
Cuisine:
American
Keyword:
cauliflower, veggies
Method:
Stove Top
Skill Level:
Intermediate
Servings: 8
Calories: 40 kcal
Ingredients
- 5 cups Cauliflower florets
- 4 cups Fresh water
- 1 cup Greek yogurt the full fat one
- 7 cloves Garlic
- 1 teaspoon Sea salt
- 1/2 teaspoon Black pepper
Instructions
-
Put water and cauliflower into a large pot. Bring to a boil and cook, covered, for 5 minutes or until cauliflower is soft ( test with a fork.) Drain, but keep the cooking water.
-
Put cauliflower flowers into the blender with the rest of the ingredients. Add 1 cup of cooking water.
-
Blend until smooth. Add more cooking water if you'd like your sauce to be thinner.
Recipe Notes
©MARILYN'S TREATS. All images are copyright protected.
Nutrition Facts
Creamy Cauliflower Yogurt Alfredo Sauce
Amount Per Serving (1 g)
Calories 40
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0.7g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 4mg
1%
Sodium 70mg
3%
Potassium 0mg
0%
Total Carbohydrates 1.6g
1%
Dietary Fiber 0g
0%
Sugars 3g
Protein 23.2g
46%
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2000 calorie diet.
This looks so good Marilyn! Alfredo sauce is my favorite, but can be too rich for my tummy, so will try your recipe for sure. Thank you.
Val
Val, thanks so much for commenting! This recipe is so healthy, yet the sauce isn’t thin. You can’t even tell it was made with yogurt and cauliflower. If the garlic bothers you ( I love it but sometimes it upsets my tummy), you can cut the garlic, or substitute garlic powder or garlic chives. That is me secret!