Cauliflower alfredo sauce

By      02-Jan 2020       Reading Time: 2 Mins

Cauliflower alfredo sauce

Everybody loves a healthy, creamy bowl of pasta to combat their junk cravings. This creamy and healthy cauliflower with nuts are added to prepare a very rich and smooth dressing to go along with all the healthy types of pasta and to make them more delicious and nutritious.

Nutritional benefits: Cauliflower being the main ingredient of the dressing is high in fibre that helps in digestive problems. It is good source of choline that helps in brain development.


  • 20 grams cauliflower
  • 10 grams whole wheat noodles or pasta
  • 1 teaspoon of coconut oil
  • 5 grams garlic
  • 1 teaspoon pine nuts
  • 15 ml almond milk
  • 1 teaspoon of oregano
  • 1 teaspoon of salt
  • 1 teaspoon of pepper
  • 1 teaspoon of basil
  • 1 teaspoon of lemon juice
  • 15 grams yogurt

Nutritional Value

  • Nutrition Info
  • Amount
  • Calories
  • 136 kcal
  • Carbs
  • 12 grams
  • Protein
  • 3.75 grams
  • Fats
  • 9 grams


  • Keep skillet on the stove over medium flame, heat some coconut oil, garlic and pine nuts for about 4-5 minutes or till they are golden brown.
  • Pour the almond milk in the skillet and allow it to boil.
  • Then add the chopped cauliflower and the spices.
  • Let the mixture heat until the cauliflower is cooked or has turned soft.
  • Turn off the heat and let it cool down for some-time.
  • In a blender, add in the cauliflower mix, yogurt and lemon juice.
  • Blend to form a smooth and silky paste.
  • Boil the whole wheat noodles, cook with some vegetables and dress it with this cauliflower dressing.
  • Garnish with some coriander leaves and serve!

Over to you:

This rich, creamy and filling sauce goes well with pasta, pizza, noodles or any other snacks. The creamy punch allows you to choose it as a dip with nachos as well. Do let us know in the comments!

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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