Welcome back! You didn’t know this until now, but you are in the middle of the Cauliflower Trilogy! I am using one recipe (the cauliflower purée), modifying it (into this cauliflower sauce), and creating a new recipe (Creamy Spaghetti Squash with Sun-Dried Tomatoes, Mushrooms, and Spinach – coming very soon). Fun, right?

This cauliflower sauce is great in lots of dishes: healthy “Alfredo,” healthy creamy rice or quinoa, healthy creamy anything! I love to drown other vegetables with this sauce. It’s okay because it’s mainly just a vegetable too!

Cauliflower Sauce
Recipe type: Sauce
Prep time: 
Cook time: 
Total time: 
Serves: About 5 cups
A healthy, versatile sauce to add creaminess to any dish.
  • 1 head cauliflower
  • 4-6 garlic cloves, minced (depending on size)
  • 1.5 Tbsp butter, unsalted
  • 3 cups chicken or vegetable broth, low sodium
  • 3 cups water
  • 1 tsp salt
  • 1 tsp black pepper
  • ¼ to ⅓ cup milk
  • Dill or parsley, chopped (optional)
  1. Wash and chop cauliflower (remove most of the stalks) and put in a large pot.
  2. Fill pot with 3 cups broth and 3 cups water. Bring to a boil and allow to boil for 7-10 minutes or until you can easily put a fork through the cauliflower.
  3. Meanwhile, melt the butter in a skillet over medium heat. Add the minced garlic and cook until it’s soft. Make sure the garlic doesn’t burn. Transfer the garlic and butter to a blender.
  4. Using a slotted spoon, transfer the cauliflower to the blender. Also add 1 cup of the cooking liquid to the blender. Add salt, pepper, and ¼ cup milk and blend for a minute or two until the sauce is very smooth. Add more milk or cooking liquid if you’d like a thinner sauce.
  5. Mix in chopped dill or parsley if it would complement the recipe that the sauce is for.
If need to store for a few days, store in a container with a tight lid. Cauliflower and liquid may separate a bit so you will need to mix the sauce well before using it.
Inspired by and adapted from Foodie with Family‘s Creamy Garlic Cauliflower Sauce.