(Cauliflower) Alfredo Sauce

A tasty (and lower fat) version of alfredo sauce that uses chicken broth and cauliflower to thicken. Use kamut noodles which have more protein and a great texture, or rice noodles for a wheat free dish.

Alfredo Sauce:

  • 1 head cauliflower
  • 1/2 cup half & half
  • 1 tablespoon butter
  • 1/4 teaspoon Italian seasoning or about 4 leaves fresh basil, chopped
  • 1/4 teaspoon red pepper flakes
  • 1 clove minced garlic
  • 1/2 cup grated fresh parmesan cheese
  • Salt and white pepper, to your taste
  • 1 1/2 cups chicken or vegetable broth, heated (up to 2 c)  
  • 2 tablespoon minced Italian parsley, for garnish
  • Chicken breast, grilled and sliced


Wash cauliflower and cut off the florets, discarding the main stem. Boil cauliflower florets in rapidly boiling water for about 20 minutes, or until extremely soft. Drain and set aside.

While the cauliflower is boiling, make the low fat alfredo sauce. Heat your sauce pot over medium heat. Add the butter, and melt down. Next, add the Italian seasoning, red pepper flakes and garlic puree. Whisk in 1/2 cup cream. Bring to a simmer for about 1 minute, then add the grated parmesan cheese. Turn off heat and set aside.

Place the drained cauliflower florets in a food processor or puree with immersion blender. Add cream mixture and puree for a couple minutes.

To thin out the sauce, add 1 1/2 cups of warmed chicken broth (or vegetable broth). You thin out the sauce more to your liking with another 1/2 cup of broth.

Season to your taste with white pepper and salt.

To serve, toss with fresh cooked and drained noodles. Top with minced Italian parsley, sliced chicken breast and serve.

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