Plate of cooked penne pasta with cauliflower Alfredo sauce

Cauliflower Alfredo Sauce: The New Sauce on the Block

What is the healthiest Alfredo Sauce?

Cauliflower Alfredo sauce is definitely the healthiest “alfredo sauce” you can make. 

Cauliflower has gained so much popularity in recent years due to it’s versatile nature. Much like mushrooms or zucchini noodles, cauliflower absorbs the flavors of your favorite dishes.  It’s a delicious substitute and lowers the carb and calorie count of your favorite meals.

Read further to learn more and see our Dagostino recipe for this trendy sauce.


 Cauliflower Alfredo Sauce


Cauliflower Substitutes 

Vegetables like Cauliflower are gaining popularity in the health-conscious world we live in today. Many are substituting pantry staples with modified versions of vegetables like cauliflower.  

Products such as cauliflower rice are used today to replace carb-heavy white rice. Replacing ingredients like white rice means enjoying your favorite dishes with less carbs and calories. We mean the “naughty” meals like fried rice, pot roasts, Jambalaya and casseroles. 

Another crowd pleaser everyone loves is mashed cauliflower as a healthy and low carb substitute for mashed potatoes. Mashed cauliflower is super simple to make, which is why it’s so perfect for weeknight dinners. 

Start by bringing a large pot of water to a boil, and add your raw cauliflower florets. Boil until tender and drain. Then simply mash your cauliflower with milk, butter, and seasonings until you reach your desired consistency. It’s about as easy as instant potatoes! 

In more extreme cases, some are even substituting chicken for cauliflower. Buffalo Cauliflower bites are a prime example. Instead of seasoning and breading small cuts of chicken and frying them, you can replace the chicken with cauliflower. Finish off with your favorite buffalo sauce and you’ll have a delicious, health-conscious appetizer or meal.

Cauliflower Alfredo Sauce

Cauliflower as a Premium Ingredient 

Premium Ingredients are ingredients that make a dish fulfilling, elevated and top-quality. Cauliflower is a prime example of a premium ingredient. Cauliflower is similar to broccoli and cabbage, all three are considered as cruciferous vegetables. This ingredient is usually white in color, but can come in other colors such as purple or gold.

Cauliflower is said to have a “delicate” flavor profile. What this means is that it’s usually able to adapt flavors of other ingredients. Especially strong flavored ingredients. Raw cauliflower would possess a slightly sweet and fresh flavor. In contrast, cauliflower cooked with bacon will possess a rich, savory, salty flavor profile. 

Cauliflower Alfredo Sauce

Cauliflower Alfredo Sauce Recipe:

We wanted to put our own Dagostino spin on Cauliflower, and put a healthy twist on a traditional Italian pasta sauce. Cauliflower alfredo sauce is a creamy sauce perfect to pair with your favorite pasta or as a topping to any meal. This sauce is rich and creamy with a healthy twist! 

This recipe can be gluten free, dairy free, Vegan, low-carb and delicious... 

Every member of the family will love this sauce, no matter their diet!

2 cups raw cauliflower florets

2 tsp minced garlic or 1/4 tsp garlic powder

1/2 tsp salt and pepper

2 tbsp butter or Extra Virgin Olive Oil

1 cup milk or milk replacement of choice

1/2 shredded mozzarella or nutritional yeast

1/4 cup diced shallot or onion

Dijon Mustard, Lemon juice, oregano and rosemary to taste



Cauliflower Alfredo Sauce Recipe Directions:

  • Pull about 2 cups of raw cauliflower from head of cauliflower and prepare all other ingredients 
  • Put cauliflower, garlic, salt and pepper, milk, onion and mozzarella into a medium pot.
  • Bring to a complete boil, then cover and simmer for 15 minutes. This will steam the cauliflower until it is fall-apart tender. 
  • Pulverize mixture with butter or oil in a food processor or blender. 
  • Taste mixture, and add in Dijon mustard, lemon juice, oregano, and rosemary to your desired taste.
  • Add cauliflower alfredo sauce over pasta, spaghetti squash, “zoodles”, or your preferred dish. 
  • Top with Parmesan cheese or nutritional yeast and serve hot

This recipe is best prepared with fresh cauliflower rather than frozen cauliflower. This recipe yields about 2 cups of sauce, and it will thicken as it sits. 

Not only is this recipe perfect for pretty much all diets, it’s creaminess is fulfilling and satisfying. This sauce is perfect as a topping for your other favorite entrees like fish, chicken, or roasted vegetables. 

If you make this recipe, snap a picture and tag us on social media! We love to see your recreations with our hand-made semolina pasta.

Bon Appetito!

Cauliflower Alfredo Sauce

About Dagostino Handmade Pasta

From Lemons to Premium Pasta...

Our founders, the Fresina Family, were some of the original lemon farmers in Sicily during the early 19th century. During that time, Sicilians created settlements in New Orleans as citrus traders and brought pasta with them on their voyage. The Fresina Family felt right at home in Louisiana which led to The Fresina Macaroni Manufacturing Company being born in 1926. This began the foundation of 3 generations of hard-work and implementing traditional Italian methods to create handmade pasta that is now Dagostino Pasta. 

We continue to stick to our Italian roots by producing our pasta the old-fashioned way right here in New Orleans. Our centuries-old delicate method consists of small quantities of pure semolina pasta cut through bronze, carefully looped over wooden rods, straightened and the air-dried in wooden cellars. We are dedicated to preserving our family traditions and Italian customs for many more generations to come.

Every pure artisan pasta deserves to be paired with a delicious sauce. Dagostino has some of the most authentic sauces available outside of Italy. Our fresh herb and spice blend is unique, preservative free, and all handmade in small batches. We pride ourselves for our ingredients being all-natural and preservative free, providing you with premium artisan pasta and tasty sauces to enjoy.

You will experience our time-honored family treasure in every meal.