Mom's Healthier Creamed Cauliflower - Abra's Kitchen

How to make Quick & Easy Cauliflower Cream Sauce

Cauliflower cream sauce is a versatile, healthier alternative to traditional cream-based sauces like Alfredo or béchamel. The foundation of this sauce is cauliflower, a cruciferous vegetable that is low in calories yet high in vitamins, minerals, and dietary fiber. Its creamy texture is achieved by cooking the cauliflower until tender and then blending it into a smooth consistency. This base can be enhanced with ingredients such as garlic, onions, vegetable stock, and nutritional yeast or cheese to provide a depth of flavor. Olive oil or butter can be added for richness, and seasoning adjusted to taste.

The appeal of cauliflower cream sauce stems not only from its nutritional benefits but also from its adaptability to various dietary restrictions. It can be made vegan by foregoing dairy, gluten-free by ensuring no gluten-containing ingredients are added, and low-carb as a substitute for traditional cream sauces which are higher in carbohydrates.

The process of making cauliflower cream sauce typically involves steaming or boiling the cauliflower florets until they are soft enough to blend. Sautéing aromatics like garlic and onions before blending helps to layer flavors. Once blended into a creamy texture, the resulting sauce is often returned to the heat to thicken slightly and for final seasoning adjustments. This kind of sauce pairs well with pasta, serves as a base for casseroles, and can even be used as a creamy addition to soups or as a topping for vegetables and proteins.

Quick & Easy Cauliflower Cream Sauce Recipe

Mom's Healthier Creamed Cauliflower - Abra's Kitchen

Quick & Easy Cauliflower Cream Sauce

Cauliflower cream sauce is a popular alternative to traditional dairy-based cream sauces that is favored for its lighter consistency, health benefits, and versatility. This type of sauce harnesses the naturally creamy texture of cauliflower when blended, making it suitable for people looking for a plant-based or lower-calorie option without sacrificing a creamy texture in their dishes.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Sauce
Cuisine American
Servings 5
Calories 52 kcal


  • 1 large pot
  • 1 blender


  • 1 head of cauliflower roughly chopped
  • 2 cups vegetable broth
  • 2 tsp. white miso paste
  • 2 cups almond milk
  • 3 cloves garlic peeled
  • 1/4 cup nutritional yeast
  • Kosher to taste


  • Combine the cauliflower, almond milk, garlic and vegetable broth to a large pot and bring to a simmer over medium heat until cauliflower is softened, for about 10 minutes.
  • Transfer to a blender and blend until smooth, blend in batches or if you have emersion blender you can blend directly inside the pot. Blend until smooth. Add the white miso paste, nutritional yeast and salt and pulse until mixed.
  • Add more broth or water if the sauce is too thick to thin out, but if the sauce is too thin, return back to the pot and cook until thickened to your likening, stir often.
  • Store dressing in an air tight container and keep in the fridge, use within a week.
Keyword cauliflower, vegetable broth, white miso paste

Cooking Tips about Quick & Easy Cauliflower Cream Sauce

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  • Steam Efficiently: To retain most of the nutrients and enable easy blending, steam the cauliflower until it’s very tender. An efficient method is to cut the cauliflower into small florets which will cook more quickly than larger pieces.
  • High-Powered Blender: For the smoothest texture, use a high-powered blender. Blend the steamed cauliflower with liquid until it’s completely smooth; this may take a couple of minutes. For a thinner sauce, simply add more liquid until desired consistency is achieved.
  • Flavor Boost: Enhance the taste of your sauce with sautéed garlic or onion. Add these into the blender along with your cauliflower for a deeper flavor profile. Nutritional yeast can also be added for a cheesy flavor without dairy.
  • Nut Milks: Use unsweetened almond or cashew milk to blend with the cauliflower. These nut milks complement the sauce’s texture and can enhance the overall flavor without overpowering the sauce.
  • Seasoning: Don’t forget to season your sauce. Salt and pepper are basic, but consider adding a pinch of nutmeg or mustard powder to give it an extra dimension of flavor.
  • Versatility in Use: This sauce is incredibly versatile. Use it as a base for a variety of dishes, from creamy vegan Alfredo to a rich base for casseroles. You can also mix in ingredients like sautéed mushrooms, sun-dried tomatoes, or spinach to add texture and flavor.
  • Storing and Reheating: The sauce can be made in advance and refrigerated for convenience. When reheating, you may need to add a little bit of water or nut milk to reach the desired consistency, as the sauce tends to thicken when cool.
  • Texture Variations: For those not concerned about keeping the sauce vegan, adding grated Parmesan or other cheeses can enrich the sauce. If vegan, consider blending in soaked cashews for added creaminess.
  • Quick Thawing: If using frozen cauliflower for convenience, thaw it quickly by placing it in a colander and running hot water over it. This approach can cut down on your preparation time.
  • Herbs and Spices: Fresh or dried herbs like basil, thyme, or rosemary can infuse the sauce with aromatic flavors, making it a delightful addition to any dish. Don’t be afraid to experiment with spices like cayenne or smoked paprika for a bit of heat and smokiness, respectively.

Serving suggestions about Quick & Easy Cauliflower Cream Sauce

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Cauliflower cream sauce is a versatile and healthy alternative to traditional cream sauces that are typically made with heavy dairy ingredients. It’s a fantastic option for those looking to add more vegetables to their diet, for vegans, or for individuals with dairy intolerance. The base of the sauce is, as the name suggests, cauliflower, which is known for its low calories and high nutrient content including fibers, vitamins, and antioxidants.

To prepare a quick and easy cauliflower cream sauce, you begin with steaming the cauliflower until it’s very soft. Steaming is ideal as it helps to maintain as many nutrients as possible, does not require the use of oil, and ensures the cauliflower will blend smoothly into a sauce. Once the cauliflower is steamed, you blend it with liquid until a smooth consistency is reached. The type of liquid can vary – vegetable broth for a savory flavor, plant-based milk for creaminess, or water if you’re keeping an eye on calories. The final texture should be akin to traditional cream sauce, silky and pourable.

Seasoning is key in transforming the mild-tasting cauliflower into a rich sauce. Typically, garlic, salt, and pepper are used for basic seasoning. However, nutritional yeast can be added for a cheesy flavor without dairy, making it an excellent choice for vegans. For an extra depth of flavor, one can add sautéed onions, herbs like thyme or rosemary, or spice it up with a bit of mustard or chili flakes.

Cauliflower cream sauce pairs well with pasta, acting as a healthy substitute for alfredo or bechamel sauce. It can also be a base for creamy soups, added to baked dishes like casseroles, or used as a creamy element in vegan dishes. Additionally, it can serve as a white pizza sauce or as a dip for roasted vegetables. The neutral base of cauliflower makes it a canvas for creativity – it can be adjusted to complement Indian, Italian, or even Mexican cuisine by adding appropriate spices and herbs.

Innovation in flavor profiles can be pursued by incorporating ingredients such as sun-dried tomatoes, roasted red peppers, or pesto into the blender when making your sauce, which can create variety in taste and provide additional health benefits from the added vegetables. The sauce can be stored in the refrigerator, and typically remains fresh for a few days, ready to be reheated and added to various dishes.

Top 5 FAQs about Quick & Easy Cauliflower Cream Sauce

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  • How do you make cauliflower cream sauce? To make cauliflower cream sauce, you would start by cooking cauliflower florets until they are very tender, often by steaming or boiling. Once cooked, you blend the cauliflower with ingredients like garlic, nutritional yeast, or parmesan cheese for flavor, and a liquid such as vegetable broth, milk, or a dairy-free alternative to reach a creamy consistency. Seasoning with salt, pepper, and other spices to taste is also common.
  • Is cauliflower cream sauce healthy? Cauliflower cream sauce is generally considered a healthy alternative to heavier cream-based sauces. Cauliflower is nutrient-dense, offering fiber, vitamins C, K, and B6, and folate, without the saturated fats found in heavy cream or butter. Modifying the recipe to suit dietary needs—such as using unsweetened almond milk for a dairy-free version—can further cater to health considerations.
  • What can you use cauliflower cream sauce for? Cauliflower cream sauce is quite versatile and can be used in a similar fashion to traditional cream sauces. It can be poured over pasta, used in casseroles, served with vegetables, or used as a base for creamy soups. The neutral flavor of cauliflower allows it to blend well with various ingredients, making it suitable for many dishes.
  • How can you ensure the sauce has a smooth, creamy texture? For a smooth and creamy texture, it’s crucial to cook the cauliflower until it’s very soft before blending. Using a high-powered blender can help achieve a silky consistency. Additionally, straining the sauce through a fine mesh sieve after blending can remove any remaining lumps. The amount of liquid added during blending can also be adjusted to achieve the desired thickness.
  • Can you store and reheat cauliflower cream sauce? Cauliflower cream sauce can be stored in the refrigerator in an airtight container for up to four days. It may thicken when chilled, so adding a little water or milk when reheating can help restore its creamy texture. It can be reheated on the stove over low heat, stirring frequently to prevent sticking or separation. Freezing is possible but may alter the texture, so it’s best used fresh.

Quick & Easy Cauliflower Cream Sauce is likely a type of cooking recipe which utilizes cauliflower as a base to create a creamy sauce alternative. The concept behind using cauliflower in cream sauces can be attributed to the vegetable’s ability to provide a creamy texture when pureed without the need for dairy products, making it a potential choice for vegan dishes or for those who are lactose intolerant or seeking healthier options.

Cauliflower is known for its versatility in the culinary world and its ability to absorb flavors, which would make it suitable for a cream sauce as it can be seasoned to the desired taste. When steamed or boiled and then blended, cauliflower has a smooth consistency. It is often used in place of ingredients like cream or flour to create a thickening effect without the added fats or gluten. This can lead to a sauce that is lower in calories and fats compared to traditional cream sauces made with dairy, and it fits well within the scope of recipes designed for those on plant-based diets or those looking to reduce calorie intake.

Additionally, cauliflower is a nutritious vegetable, high in vitamins C, K, and B6, and a good source of fiber and antioxidants. Incorporating it into a sauce increases the nutritional profile of a dish, offering a way to include more vegetables in one’s diet.


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