cauliflower alfredo sauce

While my husband is leisurely strolling the streets of Greece with his camera in one hand and a souvlaki in the other, I’m stuck (I mean ‘I’m happily’) at home with my tantrum-throwing toddler in one arm, and my 20 minute napping baby in the other, while trying to prepare meals…for 11 straight days.  He owes me BIG TIME!   I’m thankful for this versatile dairy-free Cauliflower “Alfredo” Sauce on days like this when I’m running short on veggies.

I’m also thankful for my wonderful father who gave me my two hands back and is watching the girls while I write this post.  I think my fellow moms (especially those with picky eaters) are going to love me for this recipe.  Particularly if you’re one of those moms who is having a heck of a time trying to get your child to eat vegetables.

I wouldn’t say that cauliflower falls at the top of any toddler’s list of favourite foods (or any adult’s list for that matter).  Cauliflower is not the most appetizing in appearance (white = blah) nor is it easy to eat, or all that tasty on it’s own.   That’s my perspective based on experience, however you might be that lucky mom with that toddler who loves cauliflower.

Hooray for you and him/her because, despite it’s lack-luster appearance, cauliflower had a slew of nutritional benefits including:

  • Vitamin C (To keep the immune system strong and fend off colds)
  • Vitamin K (To build strong bones.  Studies show that those who are vitamin K deficient have a greater risk of fracture)
  • Fiber (To keep those bowels regular with 9 grams in just 100 calories)

What I like about this recipe is it’s flexibility.  You can toss it with pasta, rice, put on top of fish or chicken, use it as a dip, or enjoy it as a soup.   I tried all of the above (including licking it off my fingers when no one was looking).   The nutritional yeast lends a cheesy flavor so we used this cauliflower sauce as a ricotta substitute in this ridiculously easy no-noodle zucchini lasagna.

Gluten-free zucchini lasagna

Cauliflower “Alfredo” Sauce

Inspiration from Oh She Glows.


  • 1 medium cauliflower (approx. 4-5 cups chopped)
  • 1/2 cup unsweetened almond or other milk
  • 1/3 cup nutritional yeast
  • 1 tbsp. extra virgin olive oil
  • 2 garlic cloves (approx. 1 tbsp)
  • 2 tbsp. fresh lemon juice
  • 1 tsp. onion powder
  • Sea salt to taste


  1. Steam cauliflower until tender (you can poke easily with a fork).
  2. Sautee garlic in the olive oil until fragrant.  Remove once it starts to brown.
  3. Put all ingredients in a blender and mix until smooth (note: start with 1/4 cup of almond milk and add gradually increase until desired amount reached for blending).  You may need to stop and push ingredients down periodically.
  4. Serve warm on top of rice, pasta, chicken, fish, or a dip.

Dairy-free Cauliflower Pasta Sauce