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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!
Course *Easy Entertaining Dishes
Cuisine American
Keyword yogurt, alfredo, alfredo sauce recipe, healthy sauce, dinner, healthy, recipe, sauce, cauliflower, dressing, creamy
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 cups of sauce
Calories 152kcal
Author Dani Meyer

Ingredients

  • 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

Instructions

  • 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.

Nutrition

Serving: 1g | Calories: 152kcal | Carbohydrates: 15g | Protein: 8g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Cholesterol: 13mg | Sodium: 246mg | Fiber: 5g | Sugar: 8g