• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nutrition to Fit

  • ABOUT
    • Press
    • FREE eBook
  • SERVICES
  • RECIPES
menu icon
go to homepage
  • ABOUT
  • SERVICES
  • RECIPES
  • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • ABOUT
    • SERVICES
    • RECIPES
    • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Blog » Recipes » Blender

    Cauliflower Alfredo Sauce

    Published: Feb 15, 2017 · Updated: Dec 3, 2021 · This post may contain affiliate links. · Leave a Comment

    Jump to Recipe - Print Recipe

    Have fun serving your kids this creamy, cheesy pasta with this take on Alfredo sauce - Cauliflower Alfredo Sauce! 

    One request I get a lot is kid-friendly food. Now, I do want to clarify that my philosophy is that all food is kid-friendly food. Introduce your children to a variety of foods at a young age, and their palate will expand. When it comes time for dinner, mama makes one meal for everyone - no short order cooks here, we're all too busy to make more than one meal! So that means no back up cereal, peanut butter + jelly, or mac and cheese. Your kids will learn quickly that if they're truly hungry they'll eat what they're served. And if not, they may hunger strike a meal or two, but will likely more than make up for it and start eating like a grown man in the next day or two.

    I'm also a huge fan of introducing different and new foods (and re-introducing over and over) in their unique form, so kids can learn to appreciate their food for what it is. That said!! I know a lot of moms who love the idea of sneaky veggies or hidden veggies, so if their kid will only eat cheesy pasta, for example, they know they're eating a few vegetables that have been pureed in. Heck, I love the same idea because personally I'm of the philosophy of the more plants the better and you can't go wrong with more veggies!

    When I first made this recipe I just threw a few ingredients into the blender and it came out so amazing I knew that I was going to have to re-make it and record the measurements to share with y'all!

    It's not dairy-free, as it uses fat-free or part-skim ricotta (I've made it both ways). The great thing about that though, is that it adds a little pop of protein, too (although you're welcome to serve this with white beans, tofu, shrimp, chicken, etc.).

    If you and your kids aren't scared of color we've taken the base recipe you've seen below and added other veggies, too. I added a roasted red bell pepper once, you could blend cooked beets or carrots for a more yellow / orange "mac and cheese" type color, you can add tomatoes (grab a can from the pantry!) for a creamy tomato sauce, or even add a whole package of spinach like we did here.

    Let me know if you play with it and and what your family finds your favorite extra veggies on. It's such a great base, and makes a good amount, too (I have grown to LOVE leftovers - either everyone has lunch the next day or half the batch goes in the freezer for an easy meal another night!).  Take care!

    Print Recipe
    No ratings yet

    Cauliflower Alfredo Sauce

    Prep Time10 mins
    Cook Time5 mins
    Total Time15 mins
    Servings: 8

    Ingredients

    • 4 cups cauliflower about 1 small head of fresh cauliflower, although I've used frozen, too
    • 1 cup ricotta cheese I've tested it with both fat-free and part-skim with good results
    • ⅓ cup milk
    • ½ teaspoon salt
    • ½ teaspoon garlic powder
    • ½ teaspoon lemon juice
    • ⅛ teaspoon black pepper

    Instructions

    • Steam cauliflower (you can use a microwave or a steamer in a pot on the stove top - it'll take about 5-7 minutes using frozen cauliflower in the microwave and 8-10 minutes in the steamer on the stove top).
    • In a high-speed blender or food processor puree all the ingredients together.
    • Sauce can be served immediately over pasta or veggie-noodles, or can be frozen for 1-2 months for a future meal.

    Let’s hang out!

    Instagram @nutritiontofit | Twitter @nutritiontofit | Facebook @nutritiontofit

    « Can I Drink Caffeine While Breastfeeding?
    Heart-Healthy Grape and Ginger Braised Kale Recipe »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome, friend!

    Welcome to Nutrition to Fit! I'm Lindsey, a balanced nutritionist and Registered Dietitian obsessed with helping you find your healthy balance with food and health! I'm not going to tell you what I think you should do, but instead my goal is to empower you to create your own balance (which, PSA, absolutely includes delicious foods!). Learn More

    • Email
    • Facebook
    • Instagram
    • Pinterest

    As Featured In:

    Featured Recipes

    overhead shot of 6 glasses of brightly and different colored agua frescas

    How to Make Agua Frescas

    Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today!

    Maple Dijon Brussel Sprouts

    a bite from a decadently fudgy, ganache frosted avocado brownie on a white plate

    The Best Avocado Brownies

    green spinach banana muffins on a metal tray - some with almonds, some plain, some with blueberries

    Spinach Banana Muffins

    • ABOUT
    • SERVICES
    • RECIPES

    Footer

    Leave a ❤️ if you needed to see this. Leave a ❤️ if you needed to see this.
    Sacrificing your life for your "health" is a red f Sacrificing your life for your "health" is a red flag that diet or those methods may not be the healthiest for you.

Create a healthy balance that helps you feel at home in your body and lets you live your life!
    Feeling a little off-balance in your eating and he Feeling a little off-balance in your eating and health habits after the weekend? Or just in general lately?

It happens!

But if this has typically triggered restrictive or extreme habits or eating patterns, let's try something different:

Can you try to gently step back into caring for yourself?

Check in with your baseline habits.
+How are you sleeping?
+Managing stress?
+Has your water intake turned to mostly coffee intake? 
+Are you moving your body in a way that feels good right now?
+How are your eating habits?

Then, when the opportunity next presents itself to do something a little different, like adding vegetables to your lunch or skipping Netflix to actually go to bed at a decent time😘, act on it!

What's one thing you're going to do today to support nourishing and caring yourself and getting back to any of your health goals?
    Don't shoot the messenger!!🙈 I have nothing aga Don't shoot the messenger!!🙈 I have nothing against coffee or protein coffee, but neither👏are👏a👏meal👏

Per usual, remember to add - swipe for some ideas of protein coffee pairings that make a better balanced breakfast.

Are you a protein coffee fan?
    Friendly reminder for the first Monday of the new Friendly reminder for the first Monday of the new year: unless you're allergic or the food's gone bad, you don't have to cut any foods from your diet!

Instead, shift your focus to what you can add - like more fiber, more fruits and veg, more water, more joyful movement. It's going to be more enjoyable, sustainable, and may be the shift that helps you find your healthy balance!

#healthybalance #balanceddiet #foodfreedom #dietitian #nutritiontips #newyearnewme

    back to top | privacy policy | affiliate disclaimer | contact | © 2022 all rights reserved

    as an amazon associate I earn from qualifying purchases.

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Privacy Policy
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT