Cauliflower Alfredo sauce lets you indulge in a favorite with less guilt

Use fresh cauliflower to whip up this rich, thick and oh-so-delicious sauce perfect for tossing pasta in. Even the pickiest of eaters will chow down on this tasty take of chicken Alfredo.

cauliflower alfredo
Image: Brandi Bidot/SheKnows

What’s better than a huge, pipping-hot bowl of pasta, especially when it’s Alfredo? While oh so good, it is super high in calories and fat, making this a diet bomb if you are watching your waistline.

In this recipe I gave classic chicken Alfredo a bit of a makeover by using cauliflower as my base for the sauce. Boiled cauliflower is blended with garlic, onions, vegetable broth and half-and-half into a deliciously creamy pasta sauce everyone will love.

cauliflower alfredo
Image: Brandi Bidot/SheKnows

Chicken fettuccine with creamy cauliflower Alfredo sauce recipe

Inspired by Pinch of Yum

Serves 8

Prep time: 15 minutes | Cook time: 45 minutes | Total time: 1 hour


For the cauliflower Alfredo sauce

  • 1 head cauliflower, florets removed
  • 5-1/2 cups vegetable broth, chicken broth or water
  • 8 – 10 garlic cloves, minced
  • 1 large shallot, minced
  • 2 tablespoons unsalted butter
  • 1/2 teaspoon ground nutmeg
  • 1-1/4 teaspoons sea salt
  • 1/2 teaspoon fresh cracked black pepper
  • 1/2 cup half-and-half

For the fettuccine

  • 1 pound fettuccine noodles
  • Pinch salt
  • 2 cups diced or shredded rotisserie chicken

For the topping

  • Fresh grated Parmesan cheese
  • Fresh chopped parsley


  1. To a large pot, add the cauliflower and vegetable broth. Bring to a simmer over medium-high heat for 12 – 15 minutes or until the cauliflower is very tender.
  2. Heat a large, nonstick pan over medium heat, and add the garlic, shallots and butter. Cook for 5 minutes or until the garlic and shallots are translucent and soft.
  3. To a food processor or high-speed blender, add the boiled cauliflower, cooking liquid, the cooked garlic and shallots and the remaining sauce ingredients. Blend on high for 60 seconds or until the mixture is very smooth and creamy.
  4. Bring a large pot of water to a boil. Add the fettuccine noodles and salt, and cook until the fettuccine is al dente, about 10 minutes. Drain the pasta, and set it aside.
  5. To the pot, add the sauce, bring to a simmer, and then cook for 10 minutes over medium heat. Add the cooked fettuccine and diced chicken, and cook for an additional 3 – 4 minutes.
  6. Toss the pasta well, and plate. Garnish with grated Parmesan cheese and fresh chopped parsley. Best served warm.
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