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A lighter, veggie-packed take on the classic Alfredo, this Cauliflower Alfredo Sauce is creamy, flavourful, and perfect for family dinners. Roasted garlic and parmesan cheese elevate the humble cauliflower into a comforting, satisfying pasta sauce.

It’s a versatile recipe too—simply toss it through your favourite pasta, or use it to boost the veggie content in family favourites like Mac and Cheese with Vegetables or a Vegetable Loaded Lasagna.

Cauliflower alfredo sauce mixed through cooked pasta topped with chopped parsley in a ceramic dutch oven pan on benchtop.

Table of Contents

Why This Recipe

Creamy and comforting with no cream required
Packed with vegetables in a hidden, kid-friendly way
Easy to prepare with simple, wholesome ingredients

Ingredients You Will Need

Ingredients for cauliflower alfredo on benchtop with text overlay.

Ingredient Notes, Substitutes & Allergy Swaps

Milk: Use any milk (dairy or plant-based) depending on dietary needs. For an extra decadent version the milk can be swapped for cream.
Parmesan: Can be swapped for a dairy-free hard cheese alternative if needed.
Panko: Regular bread crumbs can be used; gluten-free panko works well for coeliac-friendly versions.
Thyme: Optional, but adds a lovely herbal note to the crumb.

Step-by-step instructions

Below are illustrated step-by-step instructions to make my Cauliflower Alfredo Sauce recipe, if you prefer just the written instructions then head straight to the printable recipe card below.

Step one: Prep the Cauliflower and Garlic

Preheat your oven to 160 degrees Celsius (320 F) C (Don’t rush the roasting—low and slow yields the best flavour.)

Let’s get started! Break your cauliflower into florets—not too big, not too small—and scatter them over a baking tray. I like to tear them with my hands for a rustic look (and fewer dishes!). Nestle in your garlic cloves, I tuck them under the florets as they cook a bit faster than the cauliflower. Drizzle everything with olive oil. Spread them out so they roast, not steam.

Cauliflower pieces broken on a lined tray with baking paper on bench top.

Step two: Into the Blender They Go

Once the cauliflower is soft and lightly golden, remove about three-quarters of it (plus all the garlic) and transfer them into a blender or food processor. Keep the rest on the tray—we’re going to crisp that up later for the topping.

Glass bowl with cooked slightly roasted cauliflower.

Optional Topping

Increase the temperature of your oven to 200 degrees celsius (400 F) and bake the remaining cauliflower for for a further 5-10 minutes or until brown and crispy.

Cook your pasta in boiling salted water as per the packet instructions. When cooked remember to reserve around 1 cup of the pasta cooking water before draining.

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Step three: Add the Good Stuff

Now comes the magic. Add your grated parmesan cheese and milk to the blender with the cauliflower and garlic. This is where everything starts coming together into a rich and creamy sauce that smells amazing.

I use full-fat milk for extra creaminess, but any milk you like will work here.

Roasted Garlic, parmesan cheese and milk in a food processor on benchtop.

Sep four:. Blend Until Dreamy

Blitz it all up! You’re aiming for a silky smooth texture—thick and creamy like a classic Alfredo. You might need to stop and scrape down the sides once or twice. It should hold its shape on a spatula but still glide off easily.

If it feels too thick, don’t worry—we’ll use a little pasta water later to loosen it.

Spatula held up with thick creamy cauliflower alfredo sauce on it, blender with sauce in background below.

Step five: Toss It All Together

Time to bring it all home. Cook your pasta until al dente, then drain (don’t forget to save some of that pasta water!). Pour the sauce over the hot pasta in a big pot or Dutch oven, and use tongs to mix it all together gently.

This is when it turns from “just cauliflower” into pure creamy comfort.

Cauliflower alfredo sauce poured on top of cooked pasta in ceramic dutch oven, hand holding tongs to mix.

Step six: Crunchy Topping, Yes Please

While your pasta is soaking up that dreamy sauce, let’s make the crispy crumb. Grab the rest of your roasted cauliflower and give it a rough chop. Mix it with panko breadcrumbs, fresh thyme, and a little more parmesan in a bowl.

You can pop it under the grill for a minute if you want it extra crunchy—but even as is, it adds the best texture contrast.

Crispy roasted cauliflower, panko bread crumbs, thyme and parmesan cheese in a glass bowl on benchtop.

Crispy roasted cauliflower, panko bread crumbs, thyme and parmesan cheese combined together in a glass bowl on benchtop.

Enjoy!

Cauliflower alfredo sauce mixed through cooked pasta topped with crispy roasted cauliflower, panko bread crumbs, thyme, parsley and parmesan cheese in a ceramic dutch oven pan on benchtop with green and white checkered tea towel.

Top Tips

Here is how you can make these Cauliflower Alfredo Sauce perfectly every time!

Try not to be tempted to roast the cauliflower hot and fast, it does much better in a moderate oven for a little longer.
For a protein boost, serve with grilled or poached chicken, pan fried fish or stir in cooked white beans.
This sauce freezes well—great for batch cooking.
Fettuccine, penne, or shells hold the sauce beautifully.

How to Make This Recipe Suitable For Baby Led Weaning

Don't season the cauliflower alfredo sauce with salt before portioning your babies serve.
Serve sauce over soft pasta shapes like penne or large spirals that baby can grasp.
Skip the crumb topping for young babies just starting their baby led weaning journey