Cauliflower Chicken Alfredo

Pinchofyum has some great recipes! It seems like whenever I find a recipe that I think looks good on Pinterest  it always leads me back to that blog.

You can find the original recipe for cauliflower Alfredo sauce here.

Cauliflower Sauce-3
Courtesy of

I have made this once before and it was a big hit.

My family came over and I purposefully didn’t tell them what it was right away….they don’t like the healthy stuff like I do. (In fact they regularly tell me I eat weird things)

I put the bowl of chicken cauliflower Alfredo on the table and my dad eyed it suspiciously.

“Is there cheese or milk in that?” (He’s lactose intolerant)

“Nope.” I said

“Isn’t it Alfredo sauce?”

“Yep” I said

“Well what’s in it then?” my dad asked.

“Just eat it, then I’ll tell you”

I tried to get everyone eating before I broke the news that it was made with **gasp** cauliflower and that it might be **double gasp** healthy for you.

I’m happy to say that the whole large pot of Alfredo sauce, chicken and pasta was devoured and everyone loved it.

This recipe makes a lot, but it freezes beautifully.

Cook your chicken ahead of time, or use pre-cooked chicken to save time.

Start by getting your pasta water and broth boiling.

Saute your garlic in butter or margarine and remove from heat.


Boil the cauliflower in the broth for 10 minutes or until fork tender.

Remove from heat.

Try to get your pasta in the water at this point so that by the time your sauce is done, so is you pasta and you can eat everything when it’s nice and hot (also the sauce can dry out if you leave it too long)

Add the garlic, butter, salt, pepper, cauliflower, some of the cooking broth and a little splash of olive oil into the blender. (I left out the milk…but feel free to add it)


Blend until smooth, working in batches. You will not need to use all the broth.

Pour over pasta, mix in the chicken and heat through. Sprinkle with Parmesan cheese if you wish.


This was better than I remembered it being! And now I have enough sauce in the freezer to make something else….maybe a lasagna…



9 thoughts on “Cauliflower Chicken Alfredo

  1. I have always hated Alfredo Sauce, but THIS I think I might like!!!!!!! And I can use a blender – not a food processor:) AND it’s healthy! I like that you look at other blogs – I just look at yours:)

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