Creamy Yogurt Cauliflower Alfredo Sauce
Prep time
Cook time
Total time
Creamy yogurt cauliflower alfredo sauce is the perfect way to get your creamy comfort foods with less fat and calories!
Serves: 4 cups sauce
  • 2 teaspoons minced garlic
  • ½ 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
  • ¼ cup parmesan (optional)
  • ½ 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 garlic!). Add cauliflower and water. Boil for 10 minutes to soften cauliflower.
  2. Drain cauliflower, reserving 1½ cups of the cooking water.
  3. Add yogurt, cauliflower mixture, olive oil, parmesan, and ONE cup of 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.
Recipe by The Adventure Bite at