Cauliflower Alfredo Sauce

Trust me when I say: The sauce tastes about a million times better than the picture looks. If you love a good cream sauce but like me, don’t do so well with dairy products, this sauce may just change your life. It’s creamy yet light. it’s buttery yet not greasy, and the freshly grated nutmeg gives it just the right depth.

My favorite way of enjoying this is with spaghetti squash, pastured bacon, sauteed kale, mushrooms and onion, with a poached egg on top. It’s the new age carbonara. Forget dairy, meet your new best friend: cauliflower.


  • ½ of a small head of cauliflower (about 3 cups of trimmed cauliflower florets)
  • ½ of a small yellow onion, diced
  • 1 clove of garlic, minced
  • 1 Tbsp of extra virgin olive oil
  • 2 Tbsp of grass-fed organic butter (or ghee for folks who don’t digest lactose)
  • 1.5 cup of unsweetened coconut milk
  • 1 tsp of arrowroot flour (optional, makes sauce thicker)
  • 2 Tbsp of nutritional yeast
  • 1 whole nutmeg seed, freshly grated *do not omit this part, it makes the sauce
  • Pink himalayan salt and fresh black pepper


  1. In a steel or cast pot, pour olive oil and crank heat to medium-high. Place diced onion and cook for 2 minutes.
  2. Add cauliflower florets to the pan and stir. Cook for a few minutes or until cauliflower becomes slightly golden. Add garlic and butter and continue stirring until butter is melted. Add arrowroot flour, salt & pepper, and stir to coat.
  3. Add enough coconut milk to almost cover the cauliflower (add more than 1 cup if needed) and leave on medium to high heat. Bring to a boil, lower heat to medium, cover, and allow to simmer for about 10 minutes or until cauliflower is soft.  
  4. When cauliflower is super tender, add nutritional yeast and freshly grated nutmeg.
  5. Bring to a puree consistency using either an immersion blender directly in the saucepan or by placing everything in a blender. Season to taste.

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