Creamy Cauliflower Alfredo

Creamy Cauliflower Alfredo

Ingredients for the sauce:

  • 1 medium head of cauliflower (chopped)

  • 4 cups low-sodium vegetable broth

  • 1/2 cup yellow onion (diced)

  • 1 tbsp minced garlic (3 cloves)

  • 2 tbsp olive oil

  • 2% plain greek yogurt

  • 1/8 tsp crushed red pepper flakes (optional)

  • 1/4 tsp black pepper

  • 1 tsp sea salt 

  • 1/3 cup nutritional yeast flakes

Optional Toppings:

  • Cooked Pasta (I like plant based pasta)

  • Freshly chopped parsley

  • Grilled Chicken (lemon, olive oil, salt and pepper marinade is easy and tasty)

  • 1/2 cup fresh peas (cooked)


  • In a medium pot, bring broth to a boil and add the cauliflower florets. Cover and allow to boil for 5-6 minutes or until the cauliflower is tender.

  • Drain the cauliflower (keep the broth for sauce) and transfer the florets to a blender or food processor.

  • In a medium pan, add the diced onion and sauté over medium heat until it has caramelized. Add the minced garlic and sauté approximately 1-2 minutes.

  • Remove from heat and add it to the blender with the cauliflower. Also add the yogurt, crushed red pepper flakes, black pepper and salt.

  • Starting with 1/4 cup of the reserved broth - pour over the cauliflower mixture and allow to blend down. The amount of broth you use will be dependent on how thick or creamy you want your sauce to be. You may not even need the broth.

  • Place the pan used to saute onions and garlic back over medium-low heat. Add the sauce and allow to warm while adding the nutritional yeast.

  • Make your pasta with noodles of your choice (resetters use the plant based pasta)

  • Store any leftovers in an airtight container in the fridge. I find that the sauce will stay fresh and flavorful for at least 4-5 days.