Creamy Cauliflower Alfredo Sauce with Mushrooms

You won’t believe how deceptively delicious this healthy Cauliflower “Alfredo” Sauce with Chicken and Mushrooms is. Pureed cauliflower delivers a rich and creamy alfredo-like sauce while sautéed onions, garlic, and mushrooms add depth of flavor. Fettuccini noodles bring texture throughout this dish.

For the love of Alfredo sauce. 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 with Chicken and Mushrooms, low in calories, abundant in flavors, and indulgent in every way. It’s so delectable, you will never miss your traditional alfredo sauce.

Cauliflower – the Main Ingredient

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.

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.

Cooking the Cauliflower to a perfect tenderness 

Simply bring the chicken stock 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 tender. Make sure and drain the cauliflower well, otherwise, the sauce can come out a little watery. Also, reserve about 1/2 cup of drained liquid to add to the sauce, but only if needed.

Seasoning the Chicken for this Cauliflower Alfredo Sauce

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 competed with the simplicity of the cauliflower alfredo sauce.

Cooking the Chicken

Sear each side of the breasts to a golden brown for about six minutes of total pan-frying. Next, they are transferred 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. Cover it with foil and set aside.

Puréeing the Cauliflower

Add the drained cauliflower to a food processor. Depending on how thick it is during puréeing, add 1/8 to 1/4 cup of half and half along with 2 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.

Adding Texture and Flavor – Sautéed Onions, Garlic and Mushrooms

Here is the stage where this Cauliflower Alfredo 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.

The order in which to sauté

Start with the onions. On medium-high heat add one tablespoon of olive oil in 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.

The second thing to add is 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.

Lastly, 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.

Putting this Cauliflower Alfredo Sauce with Mushrooms all together

The puréed cauliflower is poured directly into the onions and mushrooms. It’s really that easy. Pour, stir and taste. Then taste again just for good measure. And because you cooked it, you are worthy of it.

Adding Pasta to the Dish

Fettuccini or linguini is my go-to pasta for this Cauliflower Alfredo Sauce. I want a thicker 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.

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. 

There you have it – Creamy Cauliflower Alfredo Sauce with Mushrooms. 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)

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