The Best Creamy Cauliflower Sauce (to use for everything!)! This simple recipe is paleo, keto, whole30 and designed to be a cream-free substitute for any dish calling for cream sauce. Use it on your pasta, lasagna, meats, and more!

The Best Creamy Cauliflower Sauce to use on EVERYTHING - keto, paleo, whole30, healthy dairy-free "cream" sauce for pasta, lasagna, meat, casseroles and more!

Creamy Cauliflower Sauce is the ultimate healthier replacement for cream-based sauces like alfredo or bรฉchamel.

All you need is a few basic whole food ingredients to make this creamy, comforting sauce that can be used in so many applications!

You know how cauliflower exploded into the limelight a few years ago, stole the stage, and made all the other vegetables jealous?

Weโ€™re making the sultriest, dreamiest cream-free cream sauce using that marvelous floret.

Cauliflower sauce can be used in about 17 trillion ways, from pasta and lasagna to serving with any type of grilled or roasted animal protein, and/or incorporating into your big bowls of food. 

This isnโ€™t the first time weโ€™ve discussed the deliciousness of the cauliflower sauce on this blog, but I felt the need to re-visit the subject and allow it to have its own bright and shiny moment so that we can swaddle our lives in it.

Letโ€™s make it!

How to make dairy-free cream sauce using cauliflower

Ingredients for Creamy Cauliflower Sauce:

Cauliflower: Steamed cauliflower is the main attraction of this recipe. When blended with liquid, steamed cauliflower generates a creamy sauce. Because cauliflower is so subtle in flavor, it is easy to use for all sorts of meals and also easy to flavor in various ways.

Ghee or Grass-Fed Butter: Adding creaminess to the sauce, ghee or grass-fed butter adds flavor and silky texture. Make it entirely dairy-free by replacing the ghee with avocado oil.

Yellow Onion, Garlic, Mustard: Adding richness and tanginess, onion, garlic and mustard helps flavor the sauce in a similar way to a standard cream sauce. It gives it that flavor that mimics cheese or cream without the need for dairy. You can omit any of these three ingredients and still have a delicious sauce – it just depends on how bold of a flavor youโ€™re going for.

Beef Broth: The liquid that blends everything together. I find beef broth yields amazing flavor, but you can also use chicken broth, vegetable broth, or even almond milk or coconut milk.

Sea salt & black pepper: Enhancing the flavor of the sauce and making it richer, we season with sea salt and black pepper. You can adjust the amount to your personal taste.

How to Make Creamy Cauliflower Sauce:

Steam the cauliflower in boiling water or using a steamer inserted into your saucepan and steam for 8 minutes, or until tender when poked with a fork. Drain and set aside until ready to use.

steamed cauliflower

Saute the onion and garlic in a skillet until golden-brown, about 10 minutes. 

Dairy Free Creamed Spinach

Transfer the steamed cauliflower, sautรฉed onion and garlic, broth, mustard and sea salt to a high-powered blender and blend until creamy. Taste sauce for flavor and add sea salt to taste.

creamy cauliflower sauce in a blender

For thinner sauce, add more broth. For ultra creamy sauce, use full-fat canned coconut milk instead of broth.

How to Use Creamy Cauliflower Sauce:

Oh the possibilities! Use this creamy cauliflower sauce in place of alfredo or bรฉchamel (or similar white sauce) in any application. You can use it as pasta sauce or sauce for lasagna, and also serve with meatballs, grilled or baked chicken, zucchini noodles, and so much more! 

If youโ€™re like me and you love whipping up big bowls of food for dinner, you can use this creamy cauliflower sauce as a sauce to tie your bowl together in creamy bliss. If youโ€™re looking for recipes that incorporate cauliflower sauce, check out my Paleo Swedish Meatballs  or Dairy-Free Zucchini Carbonara .

Creamy Cauliflower Sauce made without cream! This paleo, whole30, keto sauce recipe can be used anywhere a cream sauce is used for a dairy-free alternative

Recipe Adaptations:

  • Substitute the ghee or butter with avocado oil or coconut oil to make sauce dairy-free
  • Omit the onion and/or garlic if youโ€™re looking for flavor similar to alfredo sauce.
  • Adjust the amount of broth depending on desired thickness of the sauce.

What will you do with this amazing sauce?

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

The Best Creamy Cauliflower Sauce to use on EVERYTHING - keto, paleo, whole30, healthy dairy-free "cream" sauce for pasta, lasagna, meat, casseroles and more!

Creamy Cauliflower Sauce

4.23 from 9 votes
The Best Creamy Cauliflower Sauce to use on EVERYTHING. This low-carb, keto, paleo, whole30, healthy dairy-free "cream" sauce works wonders for pasta, lasagna, meat, casseroles and more!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 cups

Ingredients

  • 1 medium head cauliflower steamed
  • 3 Tbsp ghee or grass-fed butter
  • 1/2 cup yellow onion chopped
  • 1 clove garlic minced
  • 1 cup beef broth or broth of choice
  • 2 tsp stone ground mustard or cider vinegar
  • 1/2 tsp sea salt to taste

Instructions

  • Steam the cauliflower in boiling water or using a steamer inserted into your saucepan and steam for 8 minutes, or until tender when poked with a fork. Drain and set aside until ready to use.
  • Heat the ghee over medium-high to a skillet and add the onion. Saute, stirring occasionally until onion begins turning golden-brown, about 8 minutes. Add the garlic and continue sauteeing another 2 minutes.
  • Transfer the steamed cauliflower, sauteed onion and garlic, broth, mustard and sea salt to a high-powered blender and blend until creamy.
  • Taste sauce for flavor and add sea salt to taste.
  • Use anywhere you would use a cream-based sauce.

Nutrition

Serving: 1of 4 ยท Calories: 126kcal ยท Carbohydrates: 9g ยท Protein: 4g ยท Fat: 9g ยท Fiber: 3g ยท Sugar: 4g
Author: Julia Mueller
Course: Sauce
Cuisine: American
Keyword: cauliflower, keto, low-carb, paleo, whole30
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!
The Best Creamy Cauliflower Sauce to use on pasta, pizza, lasagna, casseroles, and just about anything!

Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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