healthy alfredo sauce

This rich, creamy, and totally dreamy Cauliflower Alfredo Sauce recipe is 100% dairy-free. You'll be amazed at how delicious vegan can be!
<p style="text-align: center"><em>| vegan + paleo + Whole30 approved |</em></p>

Dreamy Vegan Cauliflower Alfredo

olive oil

white onion, chopped

garlic cloves, crushed

cauliflower

vegetable stock

nutritional yeast (see notes)

lemon juice

sea salt (I

soy sauce (sub coco aminos for paleo)

butter

Heat the oil in a medium-sized pot over medium-high heat. Add the onion and let it cook for 3-4 minutes, or until it is soft and translucent. Add the garlic and cook for 30 seconds. Add the cauliflower and the vegetable stock or water to the pot, cover with a lid and let the cauliflower steam for 5 minutes, or until it is soft.

Transfer the cauliflower to a blender (I love my Vitamix, but any blender will work) and blend on high until smooth. Add the remaining ingredients (starting with 1 tablespoon of nutritional yeast and 1 teaspoon of sea salt) and blend again. Taste and add more nutritional yeast and sea salt, if you&#8217;d like. If you are using the optional butter add it now and blend once more.

Either use the Dreamy Vegan Cauliflower Alfredo right away or pour it into a pan to keep warm until you are ready to use it.

This is my go-to creamy white sauce now that I’m doing my best to eat WFPB (whole food plant based). Now that I have the basic recipe down pat, I’ve been adding different flavors and experimenting. It’s amazing. Tonight I added roasted red peppers and had it with pasta and diced veggies. I made a white vegetable lasagna with it for my daughter-in-law’s birthday last week and it was a big hit as well. Good stuff. Make it ASAP (you won’t regret it). Oh and my omnivore hubs laps it up every time I serve it. That should tell you how good it is!   

Loved this recipe! I've made my fair share of cauliflower Alfredo sauces and this one is my favourite by far! I followed the recipe exactly, only adding in 1 tbsp of the nutritional yeast. I'll definitely be making this again!

I made the sauce  few minutes ago but it was so good that I just kept eating it out of the blender.  Hardly any left to use at  dinner.  One substitution I made was add 1 1/2 Tbls. of Mocha Mix (non-dairy creamer) instead of water to thin the sauce down a little.  That made the sauce even creamier and luscious. 

I might have to make a little more sauce for dessert.  ;-)

I really don't like cauliflower, I have tried it in a myriad of ways bc as a vegan I like to keep my options as open as possible. Cut to making this recipe and it was AMAZING. I finally found a way to not only eat it but LOVE IT.

I do have a question! How well does this recipe freeze? I'd like to premix a huge batch and freeze it for later, but I also didn't want to go in blind in case it doesn't go well :) thanks!

This sauce was very tasty.  Although it slightly resembled cheese sauce it was still a great tasting sauce.  I had it on steamed broccoli and it was delicious.  I ended up adding  3 tbsp of nutritional  yeast

We followed the directions as written. I doubled the recipe for a bunch of hungry young adults. Everyone enjoyed it and most went back for seconds. They agreed that it was yummy but not really an alfredo. I wonder if I did something wrong. They loved the texture but thought it could use some more flavor. I'm planning on roasting some garlic to add to the leftover sauce to see if they think that puts it over the top.  Thanks for the inspiration. These kids are tough to please and they devoured it.

Wow! So easy and good my mom who isn’t vegan even loved it!

I've been looking for a non-dairy sub for white sauce and omg I was so surprised at how good this turned out!  The only sub I made was that I used chicken stock instead of vegetable. It was so good! I could just eat a whole bowl of this.

I was pleasantly surprised by how good this tasted! 
I served it cold with pasta and my family and I loved it. It’s such a versatile recipe so I’ll be making it again and adapting it for other recipes!

I LOVE this recipe. It's a great 'base' recipe that can be used in so many ways. I use it to replace any white sauce or cream in soups.

Okay, I don't think I have ever reviewed a recipe before, but I HAD to review this one. This was amazing. I in no way expected this to taste anything like alfredo sauce. My expectations were for a rich cauliflower sauce that tasted good, but only slightly resembled alfredo sauce. But this sauce was so good and tasted so much like alfredo sauce!!! I think the soy sauce/coconut aminos were just as important as the nutritional yeast. I would not skip it.  Thanks for sharing. ♥️♥️♥️

This sauce was so easy to make and really delicious. I skipped the oil and optional butter and it was still so good. I used the 2 tsp of salt as suggested and was a little worried when I tasted the sauce on its own that it might be too salty but when I put over pasta and veggies it was seasoned perfectly. I didn’t have to add any additional seasoning to my plate. Thank you for such a great recipe. 

Good, though I'd not mistake it for either alfredo or bechamel sauce. Maybe some miso  instead lemon juice, to sub for parmesan?

I had two heads of cauliflower. One, for this recipe. The other I had intended to roast in the oven for later. But this sauce turned out SO amazing that I immediately used the other cauliflower to make a second batch. Lunch tomorrow is going to be such a treat!

I’m so surprised by how good this tastes. I’m on a very limited diet before an operation so this was a great recipe to come across. I put it on zucchini noodles and it was delicious. Will definitely be making again!

This was so good! I couldn't believe it. So creamy and rich. I don't even like regular Alfredo sauce that much, but this was awesome.

This Healthy Alfredo Sauce is creamy, delicious, and full of flavor without all the extra fat and calories!  Made with almond milk, this Alfredo Recipe is the perfect way to enjoy your favorite pasta dinner on the 21 Day Fix.

Healthy Alfredo Sauce

garlic, minced

tsp butter, vegan butter,

tsp gluten free or whole wheat flour

original unsweetened almond or cashew milk

white cheddar cheese,

Parmesan Reggiano cheese,

T Pecorino Romano cheese (or just sub extra Parmesan cheese)

pepper

nutmeg parsley

Heat a ceramic or stainless steel pan over medium low heat.  Add in olive oil and garlic.  Stir until fragrant, then add in butter. 

Slowly whisk in flour until well combined with the butter and garlic.  

While whisking, slowly add in 1 ½ cups of almond milk.  Increase heat to medium and allow milk and flour to thicken for several minutes.  

Once your roux is thickened, reduce heat to low and add in all the cheese, stirring well until the sauce is creamy. 

If your sauce is too thick, stir in the additional milk.  Remove from heat. 

Add in ¼ tsp of salt (or to taste) and a sprinkle of pepper.  Serve with noodles, veggies, and or your favorite protein and top with extra parmesan and garnish with fresh parsley and a pinch of nutmeg. 

This is so delicious! It tastes like I'm eating Alfredo from a restaurant. Best healthy Alfredo sauce hands down! 😋

This is amazing! Doesn’t taste like a “diet” food. Definitely using this all the time!

Delicious sauce! I am wondering why mine doesn't thicken up while adding the almond milk. I took my time to slowly add in the 1 and 1/2 cups and it was still very thin. I had to add cornstarch to thicken it. Is there a trick to it? Am I doing something wrong? Thank you :)

Super easy, yummy and approved by my 11 year old son! I added broccoli and it was a perfect dinner!

This light Alfredo sauce is full of flavour, ready in 20 minutes, and much lighter then the real thing. It&#x27;s so good you&#x27;ll never miss the cream and cheese!

Light Alfredo Sauce

(225 grams) pasta (I used fettuccine)

garlic,

all-purpose flour

milk (I used 2%)

thyme

oregano

salt

parmesan cheese

Cook the pasta according to the package directions...

Cook the pasta according to the package directions in a large pot of boiling water.  Drain.

Meanwhile, in a medium saucepan, over medium heat,...

Meanwhile, in a medium saucepan, over medium heat, melt the butter.

Add the garlic and cook, stirring for about...

Add the garlic and cook, stirring for about 30 seconds, until fragrant.

Whisk in the flour, and cook, stirring constantly,...

Whisk in the flour, and cook, stirring constantly, until it is lightly browned, about 1 minute.

Slowly whisk in the milk, stirring until it...

Slowly whisk in the milk, stirring until it is incorporated and smooth.

Add the thyme, oregano, salt, pepper, and parmesan...

Add the thyme, oregano, salt, pepper, and parmesan and whisk continuously for 3-4 minutes until the sauce has thickened slightly.

Reduce the heat to a low simmer until...

Reduce the heat to a low simmer until the pasta is ready.

This Healthy Chicken Alfredo pasta recipe is made in just one pan, with all the flavor of traditional Alfredo, without the calories!

One-Pan Skinny Chicken Alfredo

pasta

chicken breasts

garlic (, minced)

chicken broth

fat-free milk

Tablespoons all-purpose flour

onion powder

basil

parsley flakes

salt and black pepper

Cut chicken breasts into bite size pieces, about 1 inch, and season with salt and pepper. Add olive oil to a skillet over medium high heat.

Add chicken to the hot skillet and brown on all sides for 1-2 minutes (you don’t need to cook it all the way through).

Add minced garlic and sauté for one minute.

Add chicken broth, milk, flour, onion powder, basil, parsley and uncooked pasta to pan and stir well to combine.

Bring to a gentle boil, then cover and reduce heat to a simmer.

Simmer for 15-20 minutes or until pasta is tender, stirring once or twice during this time.

Remove from heat and stir in freshly grated parmesan cheese.

Season with salt and pepper, if needed.

Serve with veggies, green salad, breadsticks, fruit.

https://content.jwplatform.com/videos/lWapfsWf.mp4

Healthy Chicken Alfredo

Skinny Chicken Alfredo Stuffed Spaghetti Squash is a delicious spin on the beloved Italian staple! This easy recipe is low in calories and high in fiber and protein. Your family will love it!

Skinny Chicken Alfredo Stuffed Spaghetti Squash

spaghetti squash

Tbsp. olive oil

shallots

garlic cloves,

Tbsp. all-purpose flour

2% reduced-fat milk

Parmesan cheese

kosher salt

tsp. black pepper

chicken

mozzarella cheese

parsley

Preheat oven to 400°F.

Use a large knife to cut the spaghetti squash lengthwise from stem to tail. Lightly coat the flesh with cooking spray, and place cut-side down on a baking sheet. Bake for 30 to 40 minutes, under tender. Let sit until cool enough to handle.

Meanwhile, heat oil in a large skillet over medium heat. Add shallots and garlic; cook 3 minutes, until soft. Whisk in flour, and cook 2 minutes. Gradually stream in milk, and whisk until smooth. Gently simmer until thickened, about 3 to 4 minutes. Whisk in lemon juice, Parmesan cheese, salt, and pepper. Remove from heat and stir in shredded chicken.

Scrape out and discard the seeds of the spaghetti squash. Use a fork to scrape out all of the spaghetti-like strands, and stir them into the chicken Alfredo mixture.

Fill empty squash boats evenly with chicken Alfredo mixture, and sprinkle mozzarella cheese overtop. Return to oven and bake for 10 minutes. Set broil to HIGH and broil for 2 minutes, or until cheese is golden in some spots. Remove from oven and garnish with fresh parsley.

https://mediavine-res.cloudinary.com/video/upload/t_original/v1639678973/jnouevphnypvol0dnpcv.mp4

Skinny Chicken Alfredo Stuffed Spaghetti Squash will become an instant family favorite. This healthier chicken Alfredo is low carb and high protein, yet tastes just as indulgent as the classic pasta dish.

Skinny Chicken Alfredo Spaghetti Squash

Enjoy this homemade Healthy Chicken Alfredo in under 30 minutes – it’s creamy, rich, and cheesy with just a fraction of the calories and fat in restaurant versions! Serve up the healthy alfredo sauce with whole wheat noodles and veggies for an instant family favorite!

11 oz whole wheat

tbsp oil

stock (low sodium)

cold 2% or 3.25% milk

cornstarch

tsp salt

black pepper (to taste)

Parmesan cheese (grated)

garlic (grated)

peas (broccoli

tbsp parsley (for garnish)

Fill large pot with water and bring it to a boil.

In a medium bowl, add cold stock, milk, cornstarch, 1/2 tsp salt and whisk with a fork. Set aside.

In the meanwhile, preheat large deep ceramic non-stick skillet on medium heat and swirl oil to coat.

Sprinkle chicken with a bit of salt and pepper, add to a skillet and cook for 10 minutes, stirring occasionally.

While chicken is cooking, add 1 tsp of salt and pasta to boiling water. Cook for 7 minutes until pasta is al dente, stirring a few times to make sure noodles do not stick.

Give cornstarch mixture a whisk and add it to the skillet. Stir, bring to a boil and cook for 2 minutes or until bubbly and thickened.

Add Parmesan cheese, garlic and stir until cheese has melted.

Using tongs, transfer noodles directly from the pot to the skillet. No need to drain in a colander. Grab a bunch at a time, hold right above the pot for a few seconds and add to the skillet.

Stir and add peas, broccoli or spinach. Let chicken alfredo warm through for a minute.

Turn off the heat and garnish with parsley and black pepper. Serve hot.

Healthy Alfredo Sauce recipe is light, creamy, and takes less than 10 minutes to make. Serve it over your favorite pasta for a quick meal.

garlic

oil (for frying)

chicken broth (low sodium)

black pepper

Parmesan cheese (freshly grated)

plain yogurt or Greek yogurt

Preheat large skillet on medium heat and add oil. Add garlic and saute for 1-2 minutes or until fragrant, stirring frequently.

Add chicken broth, cornstarch, salt, pepper and whisk until smooth. Bring to a boil, reduce heat to low and simmer for a 1-2 minutes until sauce has thickened a bit.

Remove skillet from heat, add Parmesan cheese and whisk until smooth and cheese has melted.

Add yogurt and stir again until smooth. That's it, serve with noodles or chicken.

The best creamy healthy sauce recipe is here with this Cottage Cheese Alfredo! High protein, easy to make, and made with simple ingredients!

Cottage Cheese Alfredo

½ Cups Cottage Cheese (The fatter it is, the creamier it'll be)

½ Cup Milk (Look for high protein)

½ Teaspoons Italian Seasoning

½ Cup Parmesan Cheese (Grated (Fresh Preferred))

½ Teaspoon Black Pepper

Salt

½ Tablespoons Butter

Tablespoon Minced Garlic

Teaspoon Corn Starch

Ounces Pasta (Your Choice)

Ounces Protein (*Optional Cooked (I like Rotisserie))

Add all of your ingredients aside from your Butter, Garlic, Corn Starch, Pasta, and Protein into either a blender or food processor

Blend or process everything together until smooth

Turn a burner on low heat and add your Butter into a stovetop pan

Once it melts add in your Garlic and let that cook for a couple minutes

Add in your mix and Corn Starch

Keep everything moving as it heats up so that it heats up evenly (LOW and SLOW is key!)

Make your Pasta however your box says to (if you&#39;re making it with pasta)

Mix in your cooked Pasta and optional cooked Protein

https://mediavine-res.cloudinary.com/video/upload/t_original/v1708522258/npkpokomkzfffzfe0s2m.mp4

Skinny Instant Pot Fettuccine Alfredo is rich and creamy, with a fraction of the calories of traditional alfredo. It's an easy instant pot pasta recipe that everyone is sure to love!&nbsp;

Instant Pot Skinny Fettuccine Alfredo

fettuccine noodles (,

garlic (minced)

salt and pepper

chicken broth ((or vegetable broth))

milk (,

Add oil to the IP and turn to saute. Once hot add garlic and stir for 10 seconds. Turn IP off.&nbsp;

Add pasta and chicken broth, making sure the noodles are covered in the liquid.

Turn valve to sealed and cook on manual (high pressure) for 3 minutes.&nbsp;

When the times beeps allow the pressure to naturally release for 6 minutes, before turning the valve to release remaining pressure and open the lid.&nbsp;

Stir pasta, breaking up any pieces that have stuck together.

Stir the cornstarch and milk together until smooth. Add to the instant pot, along with the dry spices and parmesan cheese. Season with salt and pepper, to taste.

Turn Instant pot to saute setting and stir gently until the sauce just begins to thicken. Turn Instant Pot off.&nbsp;

The sauce will thicken significantly as it cools, so allow it to cool for a few minutes before serving. You can add additional cheese, if needed, to thicken the sauce.&nbsp;

Super easy.  Flexible.  Changed up the pasta to gemeli and left time the same.  Added frozen broccoli with milk and let it come to temp with three sauce. Very family friendly.  One pot is a bonus.

Really good and super simple. I used penne pasta and cooked for same amount of time as the recipe states. I used canned lowfat evaporated milk. At the end, I added some leftover diced rotisserie chicken and stirred it in while the pasta sat and thickened a bit. Served it with broccoli on the side. Delicious and super easy. Will be making this again!

Another great, fast, simple recipe, great taste and easy for a guy learning to cook.

So good! I used half and half and added some red pepper flakes for an added kick!

This was amazing and so easy!! I had been looking for a low fat version and this totally worked. Will be adding this into the weeknight rotation!

Super easy that everyone loved! A great weeknight meal.

This was delicious!!! We doubled the recipe &amp; it worked great! I also added frozen broccoli after I released the pressure for the noodles. I just brought the pot with the pasta &amp; frozen broccoli up to pressure again for 0 mins QR &amp; it was perfect. Then continued on with the remainder of the recipe as written. This was perfect for a cold snowy Sunday. Thank you!!

If you are looking for a healthier version of Fettuccini Alfredo, THIS IS IT!  I made this recipe last night and it went over really well!  I added cut up chicken tenders, ( sauted first in IP and added before pressure cooking just like instructed in the recipe) and it turned out perfectly.  The sauce thickened up beautifully. I love the fact that the pasta is cooked in chicken broth, as you can really taste it!  After everything was cooked,  I added cooked broccoli to the dish  and my nine year old son gobbled it up! (I know! I cannot believe it either!) My super-picky husband had two bowls himself!   I added and extra 1/2 cup of parmesan cheese and a dash more of each herb to bring out the yummy flavors.  This recipe was SO EASY to make and definitely one I will make again and again!

https://content.jwplatform.com/videos/YrsxfLI1.mp4

This Skinny Instant Pot Fettuccine Alfredo has all of the delicious rich and creamy flavor you love from traditional fettuccine alfredo but it’s lighter and much healthier, with no butter or heavy cream, and a fraction of the calories. If that’s not exciting enough, it’s made in the Instant Pot for a super quick and easy pasta (and even easier cleanup) that your family will LOVE!

Top 9 healthy alfredo sauce recipes from across the web

The most viewed healthy alfredo sauce recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Dreamy Vegan Cauliflower Alfredo

Healthy Alfredo Sauce

Light Alfredo Sauce

One-Pan Skinny Chicken Alfredo

Skinny Chicken Alfredo Stuffed Spag...

Healthy Chicken Alfredo

Healthy Alfredo Sauce

Cottage Cheese Alfredo

Instant Pot Skinny Fettuccine Alfre...

Top 9 healthy alfredo sauce recipes from across the web

The most viewed healthy alfredo sauce recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Dreamy Vegan Cauliflower Alfredo

Healthy Alfredo Sauce

Light Alfredo Sauce

One-Pan Skinny Chicken Alfredo

Skinny Chicken Alfredo Stuffed Spag...

Healthy Chicken Alfredo

Healthy Alfredo Sauce

Cottage Cheese Alfredo

Instant Pot Skinny Fettuccine Alfre...

The most viewed healthy alfredo sauce recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine