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.

from votes
creamy cauliflower cheese sauce
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
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.
Servings: 6 servings
Calories: 87 kcal
  • 1 large head cauliflower (chopped into florets)
  • 1/2 cup onion (chopped)
  • 5-6 cloves garlic (chopped)
  • 1 tbsp light butter
  • 1/2 cup fat free milk
  • 1/4 cup plain, non-fat Greek yogurt
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
  1. Steam cauliflower in microwave or vegetable steamer until tender.
  2. 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.
  3. 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.
  4. Season with salt and pepper. Serve hot.
Recipe Notes

Entire recipe makes 6 servings

Smothered Tilapia Fillets Recipe – 5 Points

Serving size is about 1/2 cup

Each serving = 2 Points*

*based only on ingredients with an SP Freestyle value

Nutrition Facts
Amount Per Serving
Calories 87 Calories from Fat 28
% Daily Value*
Fat 3.1g5%
Saturated Fat 1.9g12%
Cholesterol 9mg3%
Sodium 118mg5%
Potassium 506mg14%
Carbohydrates 11.2g4%
Fiber 3.9g16%
Sugar 5.6g6%
Protein 5.7g11%
Calcium 100mg10%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.


  1. 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
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  2. Can you keep it in a container in the fridge and use it over several days?

    • LaaLoosh

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

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