creamy cauliflower cheese sauce


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.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
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

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*
Total Fat 3.1g 5%
Saturated Fat 1.9g 10%
Cholesterol 9mg 3%
Sodium 118mg 5%
Potassium 506mg 14%
Total Carbohydrates 11.2g 4%
Dietary Fiber 3.9g 16%
Sugars 5.6g
Protein 5.7g 11%
Calcium 10%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.