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Creamy Yogurt Cauliflower Alfredo Sauce

4 from 5 votes

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Creamy yogurt cauliflower alfredo sauce is the perfect recipe to get your creamy comfort foods the healthy way!

This post is brought to you in collaboration with Nancy's Yogurt.

Sometimes…okay let’s be honest pretty much all the time, I want creamy comfort food. But some weeks my skinny pants are calling and I need an answer that is creamy tasting but that actually isn’t going to make me gain ten pounds. This past month I set out to create said magic and I’m happy to report that this in my answer. Creamy yogurt cauliflower alfredo sauce. Yes.

This sauce is very simple but tastes amazing. We start with Nancy’s whole milk yogurt, a head of cauliflower, garlic, onions, a bit of parmesan cheese and a drizzle of olive oil. 10 minutes boiling in a saucepan softens up the cauliflower and then we whirl it all up in the blender. Season that up with salt and pepper and red pepper flakes and you have this creamy perfection!

We whipped up a quick spring pasta primavera with ours with some fresh egg pasta but truly any kind of pasta (or zoodles if you are feeling extra healthy!) or a chicken and rice casserole can be upgraded with this yummy sauce.

Now I do have to tell you, that this does taste a bit like cauliflower. I mean…it’s cauliflower sauce not true cream and ten pounds of butter alfredo. So come into this with an open mind and appreciate it for what it is, creamy heavenly fit in your skinny jeans goodness that tastes awesome as it’s own thing. My kids ate it and loved it so it passed that test with flying colors.


You might have noticed at the top of this post that Nancy’s yogurt has joined our long term sponsor team for this post and we are so excited to welcome them! So many of their products are staples in our household (we are true Nancy’s addicts!) and even tweeted them trying to find their products in Georgia because nothing there came close to the sweet tangy flavor that we had grown accustom to.

I absolutely love that they are a local family owned company in Oregon (our home state) and that they are literally just a few hours away from us! Truly we are in love with everything about this company. You have to go check out their history they have such a great story!


Multiple generations of employees are still happily running the creamery producing yogurts, cultured soy, cream cheese, cottage cheese, sour cream, and the most amazing kefir drinks ever.

Everything is cultured with amazing probiotics that not only keep our family healthy but produce their products amazing unique tangy flavor. We are fans for life and are so proud and excited to be ambassadors for their fantastic products!

I hope you make this sauce soon, be sure to tag me on Instagram with #adventurebite so I can see what you whip up with it!

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Creamy Yogurt Cauliflower Alfredo Sauce Recipe

Creamy yogurt cauliflower Alfredo sauce is the perfect way to get your creamy comfort foods with less fat and calories!
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 cups of sauce
Print Pin Recipe


  • 2 teaspoons minced garlic
  • 1/2 cup diced onion
  • 1 cup Nancy’s whole milk yogurt
  • 1 medium head cauliflower about 6 cups florets
  • 4 cups water reserve 1 cup
  • 1 tablespoon olive oil
  • 1/4 cup parmesan optional
  • 1/2 teaspoon red pepper flakes optional but super yummy
  • salt and pepper to taste


  • 1. In a large saucepan saute garlic and onion gently until aromatic (do not burn the garlic!). Add cauliflower and water. Boil for 10 minutes to soften cauliflower.
    2. Drain cauliflower, reserving 1 1/2 cups of the cooking water.
    3. Add yogurt, cauliflower mixture, olive oil, parmesan, and ONE cup of the reserved cooking water to a blender. Blend on high for 90 seconds. Taste, season with red pepper/salt/pepper and add additional cooking water if desired. Blend again.
    4. Serve immediately with rice or pasta.


Serving: 1g | Calories: 152kcal | Carbohydrates: 15g | Protein: 8g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Cholesterol: 13mg | Sodium: 246mg | Fiber: 5g | Sugar: 8g
Author: Dani Meyer
Course : *Easy Entertaining Dishes
Cuisine : American
healthy, recipe, sauce, cauliflower, dressing, creamy, yogurt, alfredo, alfredo sauce recipe, healthy sauce, dinner
**This post is brought to you in collaboration with Nancy's Yogurt. All content, ideas, and words are my own. Thanks for supporting the sponsors that allow me to create new and special content for you!**


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About Dani Meyer

Hi, I’m Dani! I’m most importantly mama to 3 wild little dudes. I spend my days cooking, photographing and exploring the Pacific Northwest. I'm a full time food blogger and online business coach.

I’m the author of Stress Free Camping, a 120+ page guide on making epic food in the woods. I’m also the founder of Food Blogger Entrepreneurs, the leading online academy and private community for food bloggers. → More About Dani

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5 thoughts on “Creamy Yogurt Cauliflower Alfredo Sauce”

  1. 5 stars
    This is right up my alley! I actually got (my) Kevin to prefer cauliflower fried rice over reg fried rice. Shocker!! I will have to give this sauce a try!

  2. 3 stars
    I *almost* snuck it past my husband–if it just hadn’t been for the AWFUL smell of cauliflower cooking, he’d never have known! (He did eat it)

    • Lol! Oh my, that is so funny! I didn’t even really notice the smell when it was cooking but we were at the studio vs the house so the whole area is super open and ventilated. I have found that the smaller (I’m assuming younger?) cauliflowers seem to have a bit less aroma to them haha. Good job sneaking in the veggies!

      xoxo Dani

  3. I just made cauliflower alfredo sauce the other day! But it didn’t have any yogurt. I imagine that must make it so much more creamy and delicious! Totally trying this next time. And hooray for family-owned companies. 🙂


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