Healthier Comfort Food: Creamy Cauliflower Alfredo Sauce

Comfort foods are usually decadent, heavy and filled with extra calories. However, they do not have to be. Try this delicious recipe. I promise your whole family will love it and won’t know that it is made with cauliflower. You can add your favorite vegetables or protein to it for some more good nutrition.

Cauliflower helps fight cancer, control weight, has anti-inflammatory properties, and boosts brain and heart health. It is loaded with vitamins and minerals and aids in digestion and gut health.

Enjoying comfort foods does not have to be bad for your health and body.

Photo credit: Brianna Neace (feature image); Grace Derocha, A Healthier Michigan (thumbnail)

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Pieces of cauliflower in a food processor


  • 8 large cloves garlic, minced
  • 2 tbsp. butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 tsp. salt or to taste
  • ½ tsp. pepper or to taste
  • ½ cup milk of choice, may add more to taste
  • 1-2 tbsp. of olive oil
  • ½ cup Parmesan cheese (optional)

Creamy Cauliflower Alfredo Sauce

1. Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
2. Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
4. May wish to add sautéed vegetables or favorite protein when serving, such as mushrooms and peas or spinach and grilled chicken. Cook properly and add to plate when serving.
5. Serve over zoodles, spaghetti squash, whole wheat fettuccine or your favorite pasta. Enjoy!

Nutrition Facts:
Makes 12 servings, 1 serving = 1 cup
Amount Per Serving:
• Calories 54.3
• Total Fat 3.3 g
• Saturated Fat 1.4 g
• Polyunsaturated Fat 0.3 g
• Monounsaturated Fat 1.4 g
• Cholesterol 5.6 mg
• Sodium 402.5 mg
• Potassium 277.9 mg
• Total Carbohydrate 5.3 g
• Dietary Fiber 1.3 g
• Sugars 2.0 g
• Protein 1.5 g
• Vitamin A 3.1 %
• Vitamin B-12 0.1 %
• Vitamin B-6 6.8 %
• Vitamin C3 9.8 %
• Vitamin D 1.0 %
• Vitamin E 0.3 %
• Calcium 2.8 %
• Copper 1.4 %
• Folate 7.2 %
• Iron 2.6 %
• Magnesium 2.1 %
• Manganese 5.8 %
• Niacin 1.4 %
• Pantothenic Acid 3.4 %
• Phosphorus 2.6 %
• Riboflavin 2.0 %
• Selenium 0.9 %
• Thiamin 2.2 %
• Zinc 1.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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