Recipe: Cauliflower 'Alfredo' Sauce

(Photo: Skinny Mom /

Remember the days you could practically consume Alfredo by the spoonful without feeling the consequences? If those days are long gone, you'll be delighted by this skinny "Alfredo" recipe. You won't believe this sauce is made from cauliflower — creamy, smooth and full of flavor. Regular, store-bought Alfredo has 160 calories and 14 grams of fat per half cup! This recipe has only 100 calories and six grams of fat.

Recipe: Cauliflower "Alfredo" Sauce

Prep time: 5 minutes
Cook time: 12-15 minutes minutes
Yield: 5 servings
Serving size: ½ cup


  • ½ head cauliflower, cut in florets

  • 1 tablespoon unsalted butter

  • ½ shallot, thinly sliced

  • 1 tablespoon minced garlic

  • 1¼ cups skim milk

  • ½ cup shredded Parmesan cheese

  • ½ teaspoon salt

  • pinch black pepper, to taste



  1. Bring a large pot of water to a boil, and cook the cauliflower for 6-8 minutes until fork-tender.

  2. While the cauliflower is cooking, heat a small skillet over medium-low heat. Add the butter, shallots, and garlic and cook until the garlic is fragrant and the shallots are very soft, for about 6 minutes.

  3. Drain the cauliflower and transfer to a blender with the garlic/shallot mixture, milk, Parmesan cheese, salt, and pepper. Blend until smooth.

Nutrition Information
Per Serving: ½ cup
Calories: 100
Calories from fat: 45
Fat: 6g
Saturated Fat: 8g
Cholesterol: 18mg
Sodium: 415mg
Carbohydrates: 6g
Fiber: 1g
Sugar 4g
Protein: 8g
SmartPoints: 4

3.1 The nutrition content of recipes on have been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.