Creamy Cauliflower Alfredo Sauce (“Caulifredo”) dairy-free, soy-free, nut-free

Posted by:Lindsay S. Nixon Category: Recipe

What’s skinny, HEALTHY Alfredo sauce made of? 


All that rich, creamy taste you love but without all the fat and dairy! 

I created this super skinny Alfredo sauce for Meal Mentor (vegan meal plans) and it’s too good and simple not to share with everyone...

All the rich, CREAMY flavor you love...  but without all the fat and dairy.

This sauce pairs perfectly with pasta or greens, but it’s also a nice hot dip with crusty bread.


P.S. Massive annual membership sale on Wednesday, September 12th. Don't miss out on a year of simple healthy recipes and joining the VIP community. Connecting with other real people who "make it work", aren't perfect and don't expect you to be either.

You'll love the supportive, zero-judgment community and all "I can do this" simple recipes!

Subscribe to the blog!

Or go grab our RSS feed!

Recipe:Cauliflower Alfredo Sauce (“Caulifredo”)

Picture of Cauliflower Alfredo Sauce (“Caulifredo”)

Prep time: | Cook time: | Total: | 2 servings


Super skinny alfredo sauce that pairs perfectly with pasta and greens OR serve as a hot dip for crusty bread. Makes approximately 12-ounces. 1 serving is 6-oz.



  1. Preheat oven to 425F.

  2. Line baking sheet with parchment paper.

  3. Spread cauliflower florets out on your baking sheet and roast until the florets are fork-tender and browning at the edges, about 12 minutes.

  4. Transfer roasted cauliflower to a blender with and puree with almond milk, hummus, nutritional yeast, miso, onion powder, garlic powder, a very light dash of nutmeg and an even lighter dash of cayenne, if using.

  5. Puree until smooth, adding another ¼-cup almond milk if necessary, or leave chunky.

  6. Taste, adding more nutritional yeast as desired (I usually add 2 tsp more) plus salt and black pepper.

  7. Heat over low to warm if necessary.

  8. Toss with cooked pasta or use as a dip.

Chef's Note: 3 cups cauliflower is about 9-oz or one-third a medium head.