Creamy cauliflower Alfredo sauce is rich, velvety, and packed with umami — a keto-friendly stand-in for traditional Alfredo that nobody at the table will question. Cauliflower and garlic simmer in chicken stock, then blend with bacon drippings and nutritional yeast into a silky sauce. About 2 g net carbs per serving, and it comes together in 20 minutes.
Craving a rich, velvety pasta sauce without the carbs? Look no further! This Creamy Cauliflower Sauce is a total game-changer. It’s luscious, savory, and packed with umami flavor, making it the perfect healthy stand-in for traditional alfredo. Whether you’re keto, paleo, or just looking for a delicious way to eat more veggies, this sauce will become your new go-to. Pour it over zoodles, chicken, or roasted vegetables for a meal that feels indulgent but is secretly good for you!
Ingredients
• 1½ pounds / 680g (24 oz) fresh cauliflower florets
• 2 cups / 475ml chicken stock or bone broth
• 4 cloves garlic, peeled
• ½ cup / 120ml (4.1 fl oz) unsweetened almond or coconut milk
• 2 tablespoons / 30ml (1 fl oz) bacon drippings
• 1 tablespoon nutritional yeast
• 1 tablespoon (15 ml / 0.5 fl oz) chopped fresh flat-leaf parsley
• 1½ teaspoons sea salt
• ½ teaspoon ground black pepper
• 1 tablespoon (15 ml / 0.5 fl oz) fish sauce or gluten-free soy sauce
Instructions
1. Directions
2. In a large saucepan, combine the cauliflower florets, chicken stock, and whole garlic cloves. Cover the pan and bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to medium and let it simmer for about 10 minutes, or until the cauliflower is tender enough to be easily pierced with a fork.
4. Carefully transfer the entire contents of the saucepan—cauliflower, garlic, and any remaining stock—to a high-powered blender or food processor. Add the almond milk, bacon drippings, nutritional yeast, parsley, salt, pepper, and fish sauce.
5. Blend on high until the mixture is completely smooth and creamy. You may need to scrape down the sides once or twice to ensure everything is incorporated.
6. Pour the blended sauce back into the saucepan and warm it over medium heat for about 5 minutes, stirring occasionally. This step helps the flavors meld together beautifully. Serve immediately.
Nutritional Information
• Nutrition Information
• MAKES: 3½ cups (¼ cup per serving)
• CALORIES: 40
• FAT: 2.6g
• PROTEIN: 2g
• TOTAL CARBS: 3.2g (0.11 oz)
• FIBER: 1.2g
• NET CARBS: 2g (0.07 oz)
Pro Tips
• For an even deeper, nuttier flavor, roast the cauliflower and garlic with a bit of olive oil at 400°F / 200°C until tender and slightly browned before boiling.
• The fish sauce or gluten-free soy sauce is the secret to a rich, savory umami flavor that mimics aged cheese—don’t skip it!
• To make this sauce vegan, simply use vegetable broth instead of chicken stock and swap the bacon drippings for olive oil or vegan butter.
• Reheat leftovers gently on the stovetop. If the sauce has thickened too much, whisk in a splash of extra chicken stock or water until it reaches your desired consistency.
• Freeze leftover sauce in an ice cube tray for perfectly portioned servings. Just pop a cube or two into a pan to thaw and reheat for a quick meal.
FAQ
Q: Is this cauliflower sauce keto-friendly
A: Yes, this sauce is very keto-friendly. With only 2g (0.07 oz) of net carbs per serving, it’s a perfect low-carb, healthy stand-in for traditional alfredo sauce.
Q: How can I make this cauliflower sauce vegan
A: To make a vegan version, simply use vegetable broth instead of chicken stock and swap the bacon drippings for olive oil or vegan butter.
Q: What is the best way to store leftover sauce
A: Reheat leftovers gently on the stovetop. For longer storage, freeze the sauce in an ice cube tray for easy, single-serving portions that can be thawed and reheated quickly.
Q: What gives this sauce a savory umami flavor without cheese
A: The secret to the rich, savory umami flavor is the fish sauce or gluten-free soy sauce, combined with nutritional yeast. This combination mimics the deep flavor of aged cheese.
Pro Tips
- Do not skip the fish sauce or gluten-free soy sauce — it is the secret to the savory, aged-cheese-like umami depth that makes this sauce taste like the real thing.
- For a deeper, nuttier flavor, roast the cauliflower and garlic with a little olive oil at 400°F until tender and slightly browned before simmering them in the stock.
- Blend the sauce completely smooth, scraping down the sides once or twice, then return it to the pan and warm for about 5 minutes so the flavors meld together.
- Reheat gently on the stovetop — if the sauce has thickened too much, whisk in a splash of chicken stock or water until it loosens up.
- Freeze leftovers in an ice cube tray for perfectly portioned servings; pop a cube or two into a pan for a quick keto meal.
Frequently Asked Questions
Is cauliflower Alfredo sauce keto?
Per ¼-cup serving it has 3.2 g total carbs with 1.2 g fiber, about 2 g net carbs. It is one of the lighter Alfredo options and pairs perfectly with zucchini noodles.
Can I make this sauce vegan?
Yes — use vegetable broth instead of chicken stock and swap the bacon drippings for olive oil or vegan butter. The fish sauce step would also need a plant-based alternative.
Why does the recipe use fish sauce?
A small amount of fish sauce or gluten-free soy sauce builds the deep, savory umami that mimics aged cheese. It does not make the sauce taste fishy.
How do I store and reheat leftovers?
Freeze portions in an ice cube tray for quick meals, or refrigerate and reheat gently on the stovetop with a splash of chicken stock or water to thin it back out.
Recipe card below.
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Creamy Cauliflower Alfredo Sauce (Keto-Friendly)
Ingredients
Method
- Directions
- In a large saucepan, combine the cauliflower florets, chicken stock, and whole garlic cloves.
- Cover the pan and bring to a boil over medium-high heat.
- Once boiling, reduce the heat to medium and let it simmer for about 10 minutes, or until the cauliflower is tender enough to be easily pierced with a fork.
- Carefully transfer the entire contents of the saucepan—cauliflower, garlic, and any remaining stock—to a high-powered blender or food processor.
- Add the almond milk, bacon drippings, nutritional yeast, parsley, salt, pepper, and fish sauce.
- Blend on high until the mixture is completely smooth and creamy. You may need to scrape down the sides once or twice to ensure everything is incorporated.
- Pour the blended sauce back into the saucepan and warm it over medium heat for about 5 minutes, stirring occasionally. This step helps the flavors meld together beautifully.
- Serve immediately.
- Freeze leftover sauce in an ice cube tray for perfectly portioned servings. Just pop a cube or two into a pan to thaw and reheat for a quick meal.
