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 Β½ 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 β to ΒΌ 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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I love hearing from you, so please leave a comment below.
PrintCauliflower Alfredo Sauce with Mushrooms
Pureed cauliflower delivers a rich and creamy alfredo-like sauce. Depth of flavor is added from sautéd onions, garlic, and mushrooms. Fettucini noodles bring texture throughout this dish.
- Prep Time: 15 minutes
- Cook Time: 30 miutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Pasta
- Method: Stove Top
- Cuisine: American
Ingredients
- Florets from 2 medium heads of Cauliflower
- 8 cups Chicken Stock
- β -ΒΌ cup Half and Half
- 2 tablespoons Salted Butter
- 6 small Boneless, Skinless Chicken Breasts
- Kosher Salt, to taste
- Freshly Ground Black Pepper
- 1 large Sweet Onion, chopped
- 1 tablespoon olive oil
- 1 pound Baby Bella Mushrooms, sliced thick
- 6 large Garlic Cloves, minced
- 8-10 ounces of cooked Fettuccini
- Fresh Thyme, for garnishment
Instructions
- Preheat oven to 350°F.
- Salt and pepper the six 6 small boneless and skinless chicken breasts on both sides.
- Heat a heavy-bottomed skillet over medium-high. Add one tablespoon of olive oil until hot.
- Add the chicken to the skillet and cook for about three minutes on each side. They should have a golden brown sear on them.
- Place the skillet in the oven and cook for 20-25 minutes or until an internal thermometer reads 160°F in the thickest part of the chicken breasts.
- Remove them from the skillet, cover with foil, and set aside. The chicken will continue to cook to the desired 165°F while resting.
- While the chicken is cooking, add the florets of two medium heads of cauliflower to a large pan with 8 cups of chicken stock. (You can use water if you would like.)
- Bring to a boil over medium-high heat. Turn the heat down to a simmer and cook for 20 minutes or until tender, not mushy.
- Drain the cauliflower well and place into a food processor. Depending on how thick it is when puréed, add a β to ΒΌ cup half and half and 2 tablespoons butter. Purée until it is smooth. If it is still too thick add a little bit of the cooking liquid.
- Using the same skillet used for the chicken, heat it over medium-high heat. When hot add one tablespoon of olive oil.
- Add one large chopped sweet onion to the skillet and turn the heat down to medium.
- Sauté the onion for about 5 minutes, stirring frequently, until it is slightly tender.
- Turn the heat to medium-high again and add one pound of sliced baby bella mushrooms. Stir occasionally and cook for 8-10 minutes, until nice and brown with a caramelization.
- Add in 6 large minced garlic cloves. Cook for 30 seconds to 1 minute until you can fully smell its aroma.
- Pour the puréed cauliflower into the skillet and stir to combine the cauliflower, onions and mushrooms.
- Season with kosher salt and freshly ground black pepper, to taste.
- Stir in 8-10 ounces of cooked fettuccini.
- Garnish with fresh chopped thyme.
- Slice the chicken breasts and add alongside the pasta dish or dice the chicken and add it into the dish along with the pasta.
- ENJOY!!
Notes
- You can use water or broth for the cauliflower instead of the stock. The stock enhances the dish's overall richness as the cauliflower draws in its flavor.
- 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.
- Cooking the mushrooms on a higher heat allows the moisture to evaporate quickly causing them to carmelize better.
- 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.
- 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.
- When freezing, leave out the half and half since dairy tends to separate from the sauce when frozen. 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.
Nutrition
- Serving Size: β th of the pan and 1 small chicken breast
- Calories: 329
- Sugar: 6 g
- Sodium: 433 mg
- Fat: 9 g
- Saturated Fat: 4 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 6 g
- Protein: 23 g
- Cholesterol: 53 mg
Chef Mimi says
Now this is fabulous! I donβt need cauliflower steaks or rice, but I need this. And itβs not much different than using a squash as a sauce, like butternut. Again, fabulous!
Kristy Murray says
Thanks so much Mimi! Love the idea of making a butternut squash sauce. How lovely.
Katerina says
I can't believe how creamy and mouthwatering this sauce looks! I know exactly what I'm doing with the cauliflower in my fridge now. Thanks so much for sharing, this is going straight onto this week's menu!
Abbe@This is How I Cook says
This sounds luscious! Perfect for the pasta lover's in the family!
Kristy Murray says
Thanks so much Abbe for stopping by and leaving such a nice comment. I love this recipe because it is comfort food yet healthy.
Niki says
This was fabulous! Thanks for the recipe!
Olivia says
Absolutely amazing! I had this last night for dinner and it was great. I felt a little less guilty too since the sauce is made of cauliflower lol
Kristy Murray says
Olivia - Thank you for stopping by and leaving a comment. I'm so glad you enjoyed the recipe and I agree that it does feel less guilty to eat an "alfredo" sauce made from cauliflower.
Raymund says
Wow this is my type of pasta! Love it
Kristy Murray says
Raymund, thank you so much for stopping by and leaving a comment. Cauliflower alfredo sauce is truly a great sauce to eat with pasta.
Eric says
Wow! We've made this dish recently and it was amazing.
Kristy Murray says
Thanks so much for sharing Eric.
David @ Spiced says
Hold up. Did I just see alfredo and healthy together in one sentence!? I absolutely love alfredo sauce, but you said it with the calorie count. Whenever I have alfredo, I prefer just to pretend I didn't see the calories. Haha! Now I can have one of my all-time favorites and it's not too bad for me? Sign.me.up!!
Kristy Murray says
Thanks David. It is nice to have "alfredo" sauce that does not have loads of cream and butter yet is still so flavorful.
Valentina says
I've used cauliflower in many ways, but never like this and I absolutely love it. The entire meal here looks and sounds delicious. So rich, hearty and creamy, but without being heavy. Perfect! π ~Valentina
Kristy Murray says
Thanks Valentina. It is really amazing what all you can do with cauliflower.
D says
Thank you for the delicious receipt and helping me prepare an outstanding lunch! I have always been an alfredo sauce fan but felt guilty about the calories and non healthy fat . Absolutely loved this healthy version of Alfredo pasta!
Kristy Murray says
Thank you so much. I appreciated you stopping by and taking the time to comment. I'm thrilled you love this healthy "alfredo" recipe.