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 Grilled Pork and Sweet Potato Kabobs and Zucchini Bread.
Creamy Cauliflower Yogurt Alfredo Sauce
Creamy Cauliflower Yogurt Alfredo Sauce Recipe ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Adjust Servings: 8
Calories: 40kcal
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.
Notes
©MARILYN'S TREATS. All images are copyright protected.
Nutrition
Serving: 1g | Calories: 40kcal (2%) | Carbohydrates: 1.6g (1%) | Protein: 23.2g (46%) | Fat: 1g (2%) | Saturated Fat: 0.7g (4%) | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 4mg (1%) | Sodium: 70mg (3%) | Potassium: 0mg | Fiber: 0g | Sugar: 3g (3%) | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
Tried this recipe?Mention @marilynstreats or tag #marilynstreats!
I am Marilyn Lesniak. Writer, Photographer and Chief Bottle Washer behind the scenes at Marilyn's Treats. Follow me to my kitchen. 
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!