Creamy Cauliflower Alfredo Sauce Cooking
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5 from 1 vote

Creamy Cauliflower Yogurt Alfredo Sauce

Creamy Cauliflower Yogurt Alfredo Sauce Recipe ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants.
Prep Time20 mins
Cook Time10 mins
Total Time30 mins
Course: Condiments
Cuisine: American
Keyword: cauliflower, veggies
Method: Stove Top
Skill Level: Intermediate
Servings: 8
Calories: 40kcal
Author: Marilyn


  • 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


  • 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.


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Serving: 1g | Calories: 40kcal | Carbohydrates: 1.6g | Protein: 23.2g | Fat: 1g | Saturated Fat: 0.7g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 4mg | Sodium: 70mg | Potassium: 0mg | Fiber: 0g | Sugar: 3g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg