Creamy Cauliflower Alfredo Sauce with Mushrooms and Chicken

You won’t believe how deceptively delicious this healthy Cauliflower “Alfredo” Sauce is. Puréed cauliflower delivers a rich and creamy alfredo-like sauce while sautéed onions, garlic, and mushrooms add depth of flavor. Fettuccini noodles bring texture to this dish. Top it with a juicy chicken breast and there you have it, a quick and easy healthy meal that your family will ask for over and over. 

Who doesn’t love loads of parmesan cheese, whole cream, and butter together in one beautiful dish? The thought of alfredo sauce over a mound of fettuccine always makes my mouth water. But then I’m startled out of my trance-like foodie state from the sheer reality of the “fat and calorie” count. Enter this Cauliflower Alfredo Sauce, low in calories, abundant in flavors, and indulgent in every way. It’s so delectable that you will never miss your traditional alfredo sauce again. 

Cauliflower seems to have become a household name in most kitchens across the world these days. Just do a quick internet search for cauliflower recipes and you will find anything from Roasted Cauliflower Steaks, Cauliflower Rice Pilaf, Cauliflower Tacos, Cauliflower Shaved Salad, etc, and of course, don’t miss my “Oven Roasted Breaded Cheesy Cauliflower” recipe.

Main Ingredients for this Alfredo-Like Cauliflower Recipe

For the Cauliflower Sauce:

• Cauliflower – I used florets from 2 medium heads of cauliflower
• Chicken Stock (or water if you prefer)
• Half and Half (or whole milk if you want less fat)
• Butter

For the Whole Recipe with Mushrooms and Chicken

• Skinless, Boneless Chicken Breasts (you can use chicken tenders or thighs)
• Onion and Garlic
• Mushrooms (I used Baby Bella but you can use any mushroom type that you like)
• Pasta (I used Fettuccini but really any pasta works great)

How to Make Cauliflower Alfredo Sauce with Mushrooms and Chicken

Step #1 – Cook the Cauliflower

Needless to say, cauliflower is the base of this creamy “alfredo” recipe which softens as it simmers in a pot of chicken stock.

• You can use water or broth instead of the stock, but personally, I think the stock enhances the dish’s overall richness as the cauliflower draws in its flavor.

Simply bring chicken stock (or water) and the cauliflower to a boil and then reduce the heat to a simmer. Cover the pan and let it cook for about 20 minutes or until the florets are soft and tender. Reserve about 1/2 cup of drained liquid to add to the sauce, but only if needed.

• You can substitute two medium heads of cauliflower for two 16-ounce bags of frozen cauliflower. Frozen vegetables in general cook quicker than fresh, so you will need to cut the cooking process down to 12-15 minutes. 
• Make sure and drain the cauliflower well once fully cooked, otherwise, the sauce can come out a little watery. 

Step #2 – Puréeing the Cauliflower

Add the drained cauliflower to a food processor. Depending on how thick the cream sauce is while puréeing it, add 1/8 to 1/4 cup of half and half (or whole milk) along with two tablespoons of butter and purée until it’s smooth. Taste and see if it needs some added salt. You can also add a little bit of the cooking liquid if it still seems too thick. 

• Depending on the size of your food processor, you may need to work in batches. 

Step #3 – Pan Sear and Oven-Bake the Chicken

Sear each side of the breasts to a golden brown for about three minutes on each side. Next, transfer the pan-seared chicken breasts into a 350°F oven for 20-25 minutes. What you’re looking for is an internal temperature of 160°F in the thickest part of the breast. It will continue to cook once removed from the heat. Transfer to a plate and cover with foil and set aside.

• A simple sprinkling of kosher salt and freshly ground black pepper is the only seasoning found on these chicken breasts. I didn’t want to go overboard with too many spices that took away from the simplicity of the cauliflower alfredo sauce itself.

Step #4 – Sautéeing Onions, Garlic, and Mushrooms

Here is the stage where this Cauliflower White Sauce finds its true glory – sautéed onions, garlic, and mushrooms. In my opinion, when you add these three ingredients to pretty much any savory dish, you will elevate that dish to another dimension of splendor. And I guarantee that’s exactly what has happened here.

• First, start with the onions. On medium-high heat add one tablespoon of olive oil to a heavy-bottomed pan. A cast-iron skillet works great. Add the onions and turn the heat down to medium. Cook for 5 minutes or until the onions are slightly tender.
• Secondly, add the mushrooms. Turn the heat up to medium-high again. Add the mushrooms and stir often. If necessary you can add a little more oil during this process. Cooking the mushrooms on a higher heat allows the moisture to evaporate quickly causing them to carmelize better. Eight to ten minutes is a good calculation for this cooking process.
• Last, but most definitely not least, add the garlic to the skillet. You never want to cook the garlic long, otherwise, it will burn. It only takes 30 seconds to one minute for garlic to release its aromatic magic. This is a good time to taste the mixture and see if it needs more seasoning. Adding salt and pepper is all about your personal taste preference. I’m a salt-aholic. So I always add more salt.

Look at this pan of beautiful, golden mushrooms. I could just dive into it right now before anything else is even added. Actually, true confession, I did dive into some of these luscious lovelies and then had to refrain myself in order to finish this dish.

Step #5 – Putting it All Together – Cauliflower Pasta Sauce and Sautéed Mushrooms

The puréed cauliflower is poured directly into the skillet with the onions and mushrooms. It’s really that easy. Pour, stir and taste. Then taste again just for good measure. 

Step #6 – Adding Pasta to the Dish

Fettuccini or linguini is my go-to pasta for this Cauliflower Alfredo Sauce. I like a thicker pasta texture. But honestly, you can use whatever type of pasta you like. Just make sure you cook it to “al dente,” which is described as “firm to the bite.” Nobody likes mushy pasta.

Step #7 – Adding Chicken as the Bonus

The chicken can be added either as a sliced whole chicken breast on the side or mixed in with the sauce. If you add it in, I wouldn’t use as much pasta as both the pasta and the chicken will crowd the “good stuff” which is the sauce. 

Can You Double this Sauce?

Most definitely. If I’m doubling the recipe, I use half vegetable stock and half water. Use enough liquid that the cauliflower florets are covered completely during the cooking process. Also, make sure to add about 10-15 minutes extra to the cooking time which will ensure that the florets become soft and tender. 

Can this White Cauliflower Sauce be made ahead of time?

Yes. If you don’t have time to make the sauce beforehand, you can definitely prep the cauliflower florets. Place them in a loosely closed plastic bag or a perforated one. Cauliflower needs air circulation so don’t seal the bag or knot tie it. If properly stored, the florets will last five days in the fridge. 

The sauce itself can be made ahead of time. Make as directed, let it completely cool, and pour the sauce into an airtight container. It can be stored in the refrigerator for up to three days. 

Can You Freeze the extra Cauliflower Alfredo Sauce?

Yes. When freezing, leave out the half and half since dairy tends to separate from the sauce when frozen. It will make the dish unappealing when serving. Make sure it is completely cooled before pouring it into an air-tight container or a plastic freezer bag. It will store in the freezer for three to four months.

When ready to serve, defrost it in the fridge or pop the frozen sauce into either a bowl in the microwave or into a pan over a stove-top. Reheat slowly. 

There you have it – Cauliflower Alfredo Sauce with Mushrooms. and Chicken You guys, it just doesn’t get any better than this. It’s so much healthier than the classic alfredo sauce and I promise, you will find it just as appetizing. The extra fat and those calories will never be missed. This is healthy “comfort” food at its best. Dive in and ENJOY!

If you’re looking for more delicious pasta dishes, please check these out:

Homemade Spaghetti and Meatballs

Shrimp Scamp with Spinach and Tomatoes

Homemade Chicken and Noodles

Beef Stroganoff (flambé)

Sundried Tomato Chicken Pasta

Creamy Lemon chicken Piccata over Pasta

Vodka Pasta Sauce Over Penne Pasta

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