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 PASTA SAUCE RECIPE

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 Time 15

Cook Time 15

Total Time 30

Servings servings

Calories 87 kcal

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

Calories: 87 kcal (4%)Carbohydrates: 11.2 g (4%)Protein: 5.7 g (11%)Fat: 3.1 g (5%)Saturated Fat: 1.9 g (12%)Cholesterol: 9 mg (3%)Sodium: 118 mg (5%)Potassium: 506 mg (14%)Fiber: 3.9 g (16%)Sugar: 5.6 g (6%)Calcium: 100 mg (10%)Iron: 0.7 mg (4%)

Cuisine: American Recipes

Diet: Kosher Recipes, Low Calorie Recipes, Low Fat Recipes, Vegetarian Recipes

Main Ingredient: Cauliflower Recipes

Category: Dressing, Sauce, Gravy and Dip Recipes

Tried this recipe?Let me know how it was!

5 Comments

Shonda 9 years ago 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.
Kelly 10 years ago Reply

Can you keep it in a container in the fridge and use it over several days?
- LaaLoosh Post Author 10 years ago Reply
  
  Yes, it will stay fresh for about 2 days. Just make sure to give it a good stir to recombine ingredients.
Teresa 10 years ago Reply

Where do you find the miracle noodles
Shirley 10 years ago Reply

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

Creamy Cauliflower Cheese Pasta Sauce – 2 Points