You have to taste Creamy Garlic Cauliflower Sauce to believe that something so low in calories can taste so unbelievably indulgent and rich. This is a family favourite!
Have you ever stumbled on a recipe that made you holler because it was so good? And then you’re shocked to find out that it’s low in calories and fat?
Yeah. No.
Neither had I until just a couple of days ago.
I was chatting with my friend and fellow food blogger, Mary Younkin of Barefeet in the Kitchen. She isn’t really given to hyperbole about recipes.
She makes good food and is content to know and share it without promising the moon. She started raving about a recipe she had posted a while back.
When she does that, I’m going to listen. She was talking up a creamy cauliflower sauce that she promised was garlicky, thick, rich, and velvety smooth that “didn’t taste like cauliflower”.
She said her boys –none of whom love cauliflower- watched her make the sauce, tasted it, and proceeded to inhale a batch even though they weren’t into cauliflower. I was sold enough to try it.
I have to tell you, this is a SHAZAAM recipe, friends. It is knock your socks off good.
If I hadn’t made it myself, I never would’ve believed it had zero cream in it whatsoever. I would have sworn to you it had a sinful amount, in fact. How is this possible?
It’s really a simple process. Simmer the florets from a whole head of cauliflower until fork tender.
While that’s simmering, sauté a generous amount of chopped garlic in a small amount of butter or coconut or olive oil until tender and fragrant. And boy, is it fragrant.
Pop the garlic and whichever fat you used into your blender and transfer the softened cauliflower in on top with a bit of the cooking liquid. Blitzkrieg it with some salt and pepper until smooth and then prepare to be wowed.
Thankfully, the recipe yields quite a bit, and is very freezer friendly. I say ‘thankfully’ because you’re going to find yourself wanting this just about everywhere.
When Creamy Garlic Cauliflower Sauce is warm, toss it with freshly cooked pasta for a rich, creamy, satisfying pasta dish that is quite literally unbelievably good for you. It’s also mind-bendingly delicious when you spoon the warm sauce over roast or pan-fried pork or chicken.
I have designs on pouring it over sausage biscuits, too, when the opportunity presents itself. Dip tortilla chips in it when it’s warm and you’d swear there’s cheese in there!
I ate an entire bag of tortilla chips and a whole jar of warm sauce that way. It was research.
Yeah. It was research. Hang on, though; it makes a great cold chip or vegetable tray dip, too.
If you think you can’t eat all of this up –and you may surprise yourself once you start nibbling- in three or so days, divide it into small, meal-sized servings (a cup will beautifully coat almost a pound of pasta once cooked and drained), label, and freeze for those inevitable moments when you crave it and your car is socked in by snow.
Hey. It’s winter. It could happen.
(Pssst. With the VERY tiny adjustment of using olive oil or Earth Balance instead of butter, this sauce is vegan making it a wonderful vegan stand in for Alfredo sauce or Carbonara. And bonus: it’s naturally gluten-free for those who have to worry about it!)
Cook’s Notes
- There really isn’t a whole lot to this, just keep your cauliflower spears roughly the same size so they soften at the same rate.
- Boil the cauliflower until it changes in color while the stems look semi translucent and a paring knife slides easily into a thick portion of stem.
- I use a colander scoop to remove my cauliflower from the pan, but you can just as easily pour it into a colander positioned over another pan to catch the water. You’ll need to reserve 1 cup of the cooking water to rinse the goods from the pan you used to cook the garlic in olive oil or butter into the blender.
- DO EXERCISE CAUTION WHEN BLENDING! It will be hot. The safest way to do this is to remove the little vent top and place a folded towel over it. This will allow steam to escape and prevent hot Creamy Garlic Cauliflower Sauce from exploding all over your kitchen.
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Use these to make Creamy Garlic Cauliflower Sauce
- Blendtec Blender
- Scoop Colander
- Paring Knife
- Weck Liter Tulip Jar
- Stainless Steel Slotted Spoon
- 12-inch Every Day Pan
- Cutting Board
- Chef’s Knife
Are you crazy for cauliflower? Try these other great recipes using the pretty white brassica: Low Carb Cauliflower Croque Monsieur, Winter Vegetable Soup Recipe with Butternut Squash and Cauliflower, Cauliflower Crust Vegetarian Pizza, and Chili Lime Cauliflower Popcorn.
Creamy Garlic Cauliflower Sauce
Ingredients
- 1 medium to large size head cauliflower washed and cut into small florets
- 6 cups water
- 5-8 cloves of garlic use 8 if your garlic cloves are small or closer to 5 if they’re quite large
- 1 ½ tablespoons olive oil butter, or Earth Balance
- 1 ¼ teaspoons kosher or sea salt plus a pinch separated
- ½ - 1 teaspoon freshly ground black pepper
- Additional water milk, or vegetable stock, if needed
Instructions
- In a stockpot or large saucepan, combine the cauliflower florets and water over high heat. When it reaches boiling, put a lid on the pan and drop the heat to medium low. Simmer for 5 minutes or until the cauliflower is very tender.
- While the cauliflower is simmering, melt the butter and olive oil over medium low heat in a small saucepan and stir in the garlic and the pinch of salt. Cook the garlic, stirring frequently –and lowering the heat if necessary to keep it from browning- until the garlic is tender and smells lovely. Scrape the garlic and butter into a blender carafe. Add one cup of the cauliflower cooking liquid to the butter pan, swirl it, and pour that into the blender, too. Use a slotted spoon to drain the cauliflower and add it to the blender as well. Add the salt and black pepper, put the lid firmly in place, and blend on HIGH until silky smooth. If your blender is quite robust, this will only take a minute or so. If it’s a little anemic, it may take several minutes. If you find the sauce too thick for your liking, you can thin it just a bit with water, milk, or vegetable stock. I like it thicker, though, and so I omit this step.
- Serve immediately or pour into clean jars with tight fitting lids for storage in the refrigerator. Alternatively, you can divide into meal sized portions and freeze for later meals.
Nutrition
This post was originally published on December 12, 2013.
Mary says
Hooray!!! I’m thrilled that you like it as much as we do. That sauce is crazy good. I need to make another batch very soon. (the tortilla chips could be dangerous too!)
Angie | Big Bear's Wife says
Oh my gosh! I can’t wait to try this over some pasta!!
Rebecca says
Oh, Angie… You are going to LOVE it. I just dipped into a jar in the refrigerator with jalapeno kettle chips. MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMm. Kind of undoes the ‘low carb’ effect when you eat it THAT way, but wowza.
Rie says
Looks great. I’m thinking if I add a little parmesan cheese, it might be a “lower calorie” alfredo. I have friends who are vegetarian/vegan. Now I know what I can serve them if they come over for dinner. (maybe not with the cheese for the vegan) Love that it freezes well. Cauliflower is going on the grocery list for sure this week.
Nikita says
This is really good 😋 I have recently turned vegan and I was struggling with my pasta, I love the cheese Alfredo too much but vegan cheese is not easily available here.. How long can I keep it in the refrigerator?
Rebecca says
Hi Nikita- It’s good in the fridge for about a week!
Tieghan says
Holy yum!! This would be good on anything!
Liz @ Virtually Homemade says
This looks crazy good! My family would gobble this up!
Skye says
I need to get my husband to try it. He is so anti-cauliflower, it’s ridiculous, but we’re looking for new pasta sauces that aren’t heavily dependent on cheese or tomatoes.
Rebecca says
I can’t wait to hear whether you can get the sauce past your hubby!
Linda says
Mmmmmm, I have all the ingredients already!! I’ll make this today….
Linda says
Mmmmmm, I have all the ingredients already!! I’ll make this today….thanks.
Amy says
Yum! Can’t WAIT to try it, because there has only ever been one recipe that did that to me (the Greek Salsa from Foodie With Family – you’ve GOTTA try it!), and it will do my heart good (in so many ways…) to have another one! Yay! Thanks for all the fabulous recipes….you totally rock, BTW.
Stephanie says
This looks great! How long does it last in the fridge on average?
Rebecca says
I’ve never had it make it past 4 days without being eaten, so my answer will be completely academic. I’d say to freeze anything you don’t plan on eating after 4 days. 😀
Lori H says
I made this last night & it was AMAZING!!! I served it with grilled chicken, penne pasta, oven roasted green beans & sourdough bread. It was delicious with everything & a big hit with the entire family. Thanks for sharing!
Monica S says
Made it tonight and WAY too peppery though I can taste that it would be really really nice with a lot less pepper.
Adam says
The cauliflower sauce was really good but I am wondering how to add some pop to it, added flavor…maybe heat? Any ideas?
Deanne says
i am new to canning..and have gotten so many recipes from you and your friends
i just wanted to say thank you kindly..and can this be canned i wonder?
(waves to everyone) <—————-new follower
Rebecca says
Hi Deanne,
I’m going to be a no vote on canning this because it does have dairy (even though it is a small amount) and is both relatively low in acid and high in viscosity. In my experience it freezes well, though, so there’s that! 😀
Carrie says
I think we could can it if we left out the milk and just added it when you reheat. I think it could work.
Rebecca says
Possibly, but it’s so easy to make fresh and so good, this is one of the few things I don’t feel obliged to can.
Jo-Ann says
I just tried this with my first home-grown cauliflower of the season. DH won’t eat cauliflower, but it’s one of my favorites. Thought I’d try something new with the first one. As I;m writing this, I’m also cooking some thin spaghetti to go along with it. I also added a touch more butter during the blending – one can never have too much butter, and a little kosher slat & fresh pepper. I’m grate some fine Parmesan cheese on top.
This is a real winner!!
Rebecca says
AWESOME!!! Thanks for letting me know!
Chocolate Lady says
This sauce is SHAZAM delicious! I just made it with an orange-hued cauliflower, and it blended into the loveliest, golden color. My kids and I have been eating it non-stop with slices of raw zucchini (which I had intended to saute first) and it is unbelievably good. I tracked down and read an article you wrote for an online paper and love the idea of using it as a pizza sauce, too. Thank you!!!
Rebecca says
I am so glad you loved it!!!! You saw me in the Record-Eagle, eh? Are you a Michigander? 😀
Amanda says
I just made this and I love it. It was a bit low keyed in flavor for my palate until I hit it lightly with lemon and now after eating it with tortilla chips I’m wondering how it would go with salsa. Thanks for the recipe!
Nats says
WOW… I am always looking for ways to hide veggies from my 5 year old. He loves creamy pasta but we were advised to take him off diary and so when I saw this I decided to give it a try. He asked for seconds :-). And I have been using this for all kind of stuff! Very delish. I am a fan of garlic so I would use a more than what the recipe calls for. Thank you so much for this.
Nikitasha says
Can I use broccoli instead of cauliflower?
Rebecca says
Well… You could make something different with broccoli… But for this sauce you need cauliflower. It has a way of “disappearing” flavour wise that broccoli just can’t do.
farhana says
Wow!!!!! Im actually so impressed with this.its quik and incredibly tasty. .usually the recipes that ive tried on the internet that claim to be tasty arent always..but THiS!..its exceeded my expectations and I cant wait to share this site!thank you:)
Jennifer says
I’m not going to lie. I was skeptical.
I don’t love cauliflower to begin with and the very idea that people even make mock mashed potatoes out of them has always seemed a bit absurd to me. However, because YOU raved about this recipe (and cauliflower was on sale), I decided to try it.
OH. MY. GOSH! I can’t believe it. It’s ridiculously good! I think I overdid the garlic this time, but oh well! We’re having Stromboli tonight and I’ll serve it along side as a dipping sauce. I’m thinking this may be my ‘go to’ white sauce from now on….
Thank you!
Deidra says
This stuff is great! I am trying to find a good squash or something to grate and pour this heavenly sauce on it! Yummy! Thanks for sharing!
Brandalynn says
Thank you SO much for this recipe!! It is DELICIOUS and EXACTLY what I was hoping for. We do our best to eat as much whole-food vegan as possible so I subbed out the oil and butter for twice as much vegetable broth and instead of using a cup of the boiled cauliflower water, I used a cup of cashew milk. Creamy, somehow cheesy and very satisfying 🙂 Blessings!!
Amanda K says
I found adding a little lemon juice at the end made the flavors pop. This stuff is addicting and I love it!
Renate Shepherd says
Wow, I just made this as I was craving pasta but didn’t want a heavy sauce. This is wonderful, I might try some different spices next time but will definitely make it again. Thank you from northern Canada. :-)R
Rebecca says
Thank you for your feedback, Renate! I’m glad you liked it! What augmentations will you give it next time?
Matt says
How much does this recipe yield?
Zabe says
I agree… I think I was a little shy on the garlic. Next time!
Renate Shepherd says
I’ll use italian spices and more garlic next time I make it. Yum!
Zabe says
Oh.My.
I tell you, I had my doubts. I love garlic sauce and thought this was a clever way to get a healthier version but really didn’t think it would turn out so… incredible! I made zucchini noodles with it and it was so so so good! I’m kinda sad that we are going out for dinner tomorrow night but I so look forward to my next meal using the leftovers. Thank you so much!! This is definitely a keeper!
Rebecca says
I’m so glad to hear that!!
nina says
I have a ranch crew with quite a few lactose intolerant members and needed to make up some quick pizzas. They loved this sauce with pepperoni and cherry tomatoes. Thanks!
Melanie says
Excellent recipe. The first time I made it, I was shocked at how good it was over pasta as an alfredo sauce. This time, I sauteed some mushrooms and oninos and added the sauce to the pan, then used it as a base for tuna casserole, a la cream of mushroom soup. Also added some cream, just a few tablespoons. It made an excellent casserole!
Liz says
Um, wow. I just finished a plate of farfalle pasta drizzled in this cauliflower “alfredo” sauce and am pleasantly surprised to say that it is really good. I love a traditional, creamy, garlicy, cheesy alfredo sauce. And I must say that this is an excellent “dupe”. Just made it using my Vitamix and wow. Added a bit of lemon pepper spice and was blown away. It really does taste like alfredo! I think it would also make an excellent base to add a bit of cream, butter, milk, or cheese if you wanted to. Thank you for this recipe!!!
Rebecca says
You are very welcome! It’s shocking how good it is, isn’t it? 😀
Barbara says
Any chance of getting a calorie count and how much this makes?
Jessica Gavin says
I love this! I’ve been trying to make healthier meals and substituting cauliflower sauce instead of the heavy stuff is the way to go. Thanks, can’t wait to try it 🙂
Rebecca Currie says
So I thought I had minced garlic in my refrigerator, but me and the kids could not find it. I do have garlic powder. Can I substitute that or would it not work? If I do sub it, I wouldn’t need any oil because I wouldn’t need to saute / cook the garlic! Thoughts please! Thank you!
Anna Green says
Just made this, just delicious!!!! Thank you!
Paige says
wow! this is the best and healthiest vegan cheese sauce I have ever made! I added a little nutritional yeast and chickpea miso. I served it over broccoli and dipped raw veggies and chips in it. Can’t wait to try this in pasta! thank you!
Rebecca says
That makes me so happy, Paige! Thank you for letting me know and also for the excellent review!
Christine Sandquest says
Could this sauce be water bathed for longer storage rather than frozen please ?
Rebecca says
Hi Christine! That is a great question. Unfortunately, this is not suitable for water-bath canning because of it’s low acidity. It just wouldn’t be safe. If you’re looking to economize on space in the freezer, you might try pouring it into a gallon or quart zipper top bag, squeezing out as much air as possible while sealing, and allowing it to freeze flat. I freeze my Best Thing Tomatoes and Turkey Breakfast Sausage this way!
paddy cassidy says
fantastic a wedge of orange while cooking remove skin and pt in blender .
best of luck
paddy
Leanne says
Yum! I used this as bechamel on Paleo lasagne. Added 2 eggs to the hot mixture as it blended, for silkiness and 2 tsp nutritional yeast for a cheesy taste. Bookmarking this one!!
Morgan Fess says
LOVE LOVE this recipe! It was so good! I ended up using the ends of the cauliflower (since I made cauliflower steaks last night) so it was a little watery and I added a little Nutritional Yeast to thicken it up, but man was it good!!!! Great recipe! Thanks!!!
Rebecca says
That sounds wonderful, Morgan! I love the idea of using nutritional yeast to thicken it up! I’m so glad you love it!
Juerg says
Awesome! Just a great taste and easy to make.
ALEXANDRA G SPANGLER says
Loving this! My non-vegan boyfriend even prefers it now! Have made it twice, and am definitely keeping this one as a staple. Thanks!
Rebecca says
That is awesome, Alexandra! Thanks for letting me know!
Martina says
It is quite amazing that I stumbled upon this page and recipe! I made roasted cauliflower with butter and garlic a few days ago that came out so creamy, garlicky and amazing that I was already picturing it as a soup and sauce… I prepared the garlic and butter in the same way before tossing in the cauliflower and 2tbsp water and baking/roasting it. It was the first empty dish that night, and we were fighting over the last tiny morsels! I can’t wait to try it this way!
Rebecca says
Thanks so much, Martina! I think you’re going to go crazy for this recipe!
Corina says
This was delish! I made it because i had planned spaghetti and meatballs but didn’t have ingredients for marinara. This was better – it was like a creamy Alfredo – and didn’t give me heartburn! LOL. I had a huge head of cauliflower so it made a ton. Already thinking of what I’ll use it for! My hubby said he could drink it! And my boys both thought it was gravy!! We’re all in love!! Thanks!
Rebecca says
Thanks so much for the great review, Corina! I really appreciate it and I’m so glad you loved it.
lil says
If I weren’t doing a three day detox now, I’m on day 2, I’d do this right now as it is the dinner hour and I have a head of the veggie in my fridge!
Sandra says
I just can’t get over how incredibly tasty this sauce is, given how few ingredients it has and how bland they seem separately. It’s become the staple bechamel sauce in our house, and we’ve made it a dozen times since I first found it. You are not exaggerating with regard to how magical it is – just wow. Thanks for sharing 🙂
Rebecca says
You’re so welcome, Sandra. It’s amazing to me, too, just how so few ingredients can create such a “round” flavour!
Katie says
Made this, Loved it!!!!! So easy and incredibly delicious! I am not a cauliflower fan, but this sauce is fantastic! Just one question- the ingredients states 1 1/2 Tablespoons olive oil butter or Earths Balance. However in the Cooks Notes it states in step 3 olive oil or butter. Then in the directions in step 2 it says olive oil and butter. I made with butter and olive oil at 1 1/2 tablespoons each, not sure if that was correct or not, looking for clarification! Still delicious! Thank you!!
Rebecca says
Hey Katie! Thanks so much. And yes. I need to clarify that a bit, but you can use Earth Balance, olive oil, or butter. It’s all up to you. 🙂
Kb says
Why can’t you give the complete nutrition facts. Please do..
Rebecca says
Hi KB, I’m not a nutritionist, nor do I want to be. I have a plug-in that calculates the nutritional facts based on the number of servings in the dish and adds the information to the post automatically. If you’d like a more complete nutritional breakdown, please feel free to plug the ingredients into one of the many free nutritional calculators available on the internet. 🙂
Hayley says
Hi Rebecca
Have you used this sauce in a lasagna before? as a substitute for a bechmel sauce? I have recently had my gallbladder out am looking for a substitute for the moment.
Kind Regard
Hayley
Rebecca says
Hi Hayley! I have not tried it in a lasagna, but my instinct is that it would work quite well! If you do try it, please let me know how it turns out for you. Feel better soon!!
Fiona says
Hi Hailey,
This sauce works very well in lasagne – and even freezes well as it doesn’t separate like bechamel does.
It’s my preferred sauce for any lasagne (veggie, Turkey, beef/pork or chicken)
Works with absolutely anything 😊
Rebecca says
Thanks for letting us know it works super well for you, Fiona!!!!xoxoxox
tom nicholson says
i would like to make sauce to cover the califlower how would i make that
Rebecca says
Hi Tom- One batch of this should cover a head of cauliflower!
joy clayton says
Sounds fab. Question, could I COOK with this sauce? Eg. Make lasagna or eggplant?
Rebecca says
Hi Jon! I’ve used it quite successfully in “white lasagna”. 🙂
Lissette says
Just made this and it’s soo delicious !
Rebecca says
I’m so glad you love it, Lissette!!
Karen says
So, so good! We had some meatballs and I didn’t know what to serve with them. My husband said “why don’t you make a cauliflower white sauce?” I’m not sure where he came up with the idea but I found your recipe and it was perfect. I added about 1/4 cup Pecorino Romano cheese but that’s the only thing I changed. I love the idea of putting it on pizza. I have to do gluten free and avoid (cow) cheese so pizza isn’t usually that great. This will make up for what I can’t eat. Thank you!
Rebecca says
Thank you so much for taking the time to rate the recipe and let me know you loved it, Karen! I’m awfully glad you found me and I love the idea of this sauce with meatballs!
M says
I could not believe of amount of advertisement that I have to go through to get to recipe. I’m not surprised that people don’t want to cook if they spend 20min just to get to simple recipe….
Rebecca says
Hey M. The ads on here pay for the money I pay up front for web hosting, technical help, web design, business expenses including camera equipment, ingredients, kitchen equipment, my time, and many other things. I provide it to you for the low-low cost of scrolling. If you’d prefer to pay up front, you’re welcome to purchase my cookbooks which are ad free.
Rebecca
Janine says
Could I can this in a waterbath to make it shelf stable?
Rebecca says
I’m sorry, Janine, but there are a couple of reasons this is not suitable for canning. First and most importantly is the low acidity. That would make it susceptible to bacterial/microbial growth that could be dangerous. Second, the fat in this could go rancid pretty easily once destabilized in the cooking process.
Emp says
it looks like good