LaaLoosh

Creamy Cauliflower Cheese Pasta Sauce – 2 Points

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creamy cauliflower cheese sauce

I’m still riding the cauliflower bandwagon like a champ right now. I LOVE cauliflower and I’m finding so many great ways to use it!

This Creamy Cauliflower Cheese Pasta Sauce Recipe is no exception…it’s smooth and velvety and makes a wonderful alternative to traditional Alfredo sauce. Don’t get me wrong it doesn’t taste exactly like Alfredo sauce, but it does taste very good.

So feel free to smother this stuff on everything from pasta to chicken, and even on roasted vegetables (gotta love veggie on veggie action). It’s so healthy and really quite tasty.

In the picture I have posted here, I put it on some Miracle Noodles which didn’t cost me any extra Weight Watchers Points. Truly a great, low calorie sauce for when I want a lot of something really creamy and cheesy, but don’t want all the extra fat, calories and Points to go with it.

creamy cauliflower cheese sauce

CREAMY CAULIFLOWER CHEESE PASTA SAUCE RECIPE

Wendy Zitzman
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Creamy, velvety and incredibly light, this cauliflower cheese sauce is a much healthier alternative to traditional Alfredo sauce. It goes great over pasta, but you can put it on lots of different foods…chicken, steak, roasted veggies are just a few ideas.
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Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings6 servings
Calories87

Ingredients
 

  • 1 large head cauliflower - (chopped into florets)
  • ½ cup onion - (chopped)
  • 5-6 cloves garlic - (chopped)
  • 1 tbsp light butter
  • ½ cup fat free milk
  • ¼ cup plain, non-fat Greek yogurt
  • ¼ cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions
 

  • Steam cauliflower in microwave or vegetable steamer until tender.
  • Meanwhile, set a small nonstick skillet over medium high heat and melt butter. Add in onion and garlic and sauté until tender and onions become translucent, about 2-3 minutes.
  • Transfer cauliflower, onions and garlic into blender or food processor. Add in milk and yogurt. Puree until smooth. If sauce is too thick, add in a bit of water or vegetable broth until desired texture is reached.
  • Season with salt and pepper. Serve hot.

Notes

  • The entire recipe makes 6 servings
  • The serving size is about 1/2 cup

Nutrition

Nutrition Facts
CREAMY CAULIFLOWER CHEESE PASTA SAUCE RECIPE
Amount per Serving
Calories
87
% Daily Value*
Fat
 
3.1
g
5
%
Saturated Fat
 
1.9
g
12
%
Cholesterol
 
9
mg
3
%
Sodium
 
118
mg
5
%
Potassium
 
506
mg
14
%
Carbohydrates
 
11.2
g
4
%
Fiber
 
3.9
g
16
%
Sugar
 
5.6
g
6
%
Protein
 
5.7
g
11
%
Calcium
 
100
mg
10
%
Iron
 
0.7
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
CuisineAmerican Recipes
DietKosher Recipes, Low Calorie Recipes, Low Fat Recipes, Vegetarian Recipes
Main IngredientCauliflower Recipes
CategoryDressing, Sauce, Gravy and Dip Recipes
Tried this recipe?Let me know how it was!

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Author

As your average, every day, All American woman, I look forward to sharing with you my thoughts and ideas on many different topics that interest me such as dieting, health & fitness. Trust me when I tell you that this is one site you NEED to bookmark! I have the most amazing recipes with Weight Watchers Points that you won’t believe are low calorie! As an avid Weight Watchers follower, I have learned so many helpful tips and tools over the years that I am eager to share.

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5 Comments

  1. Shonda Reply

    Hey there! Do you use Twitter? I’d like to follow you if that
    would be ok. I’m undoubtedly enjoying your blog and look
    forward to new updates.

  2. Kelly Reply

    Can you keep it in a container in the fridge and use it over several days?

    • LaaLoosh Post Author Reply

      Yes, it will stay fresh for about 2 days. Just make sure to give it a good stir to recombine ingredients.

  4. Shirley Reply

    I would really like to know about the Miracle Noodle (pasta) you used. Can you tell me what it is called.

Reply To Teresa Cancel Reply