Creamy Keto Cauliflower Alfredo Sauce

Creamy Keto Cauliflower Alfredo Sauce

Cauliflower alfredo recipe and content provided by Sheridan Austin

This cauliflower alfredo sauce tastes just like the creamy, cheesy version you’ll find at your favorite Italian restaurant. Whether you enjoy it over zoodles or shirataki noodles (or even on fresh steamed veggies), you’ll want to keep this sauce recipe on-hand whenever your carb cravings strike.

Related: You Can Zoodle Everything: 30 Spiralizer Recipes for Paleo & Low-Carb Pasta

With this cauliflower alfredo, you can enjoy pasta guilt-free. While other alfredo sauces contain inflammatory pasteurized dairy, this recipe contains wholesome ingredients like bone broth and grass-fed ghee for a silky, sinful-tasting sauce without the brain fog.

In addition to its delicious taste, cauliflower alfredo makes a perfect meal prep option. You can store leftovers in your fridge or freezer, and simply heat up some veggie noodles when you’re ready to enjoy it. Add delicious proteins like pastured bacon, chicken leg quarters, beef meatballs, or herbed salmon for a filling main dish.

This keto cauliflower alfredo recipe re-creates a silky, creamy, and craveable sauce with none of the inflammatory dairy -- perfect for keto pasta!

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Creamy Keto Cauliflower Alfredo Sauce

Start to Finish: 20 minutes


  • 14 cloves of garlic, roughly diced
  • 1 small head (17.5 ounces) cauliflower, broken into large florets
  • 2 cups chicken bone broth (try this recipe)
  • 3 tablespoons grass-fed ghee
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste
  • Roughly 1/4 cup fresh parsley, basil, oregano and/or thyme to garnish


  1. In a large pot on medium low heat, add ghee and saute garlic until slightly golden (under 1 minute). Remove from heat and set aside.
  2. In the same pot, add cauliflower and bone broth.
  3. Bring heat to a boil, then reduce to a simmer. Cook cauliflower until fork tender, about 10 minutes.
  4. Add cauliflower, broth, garlic, and seasonings to a blender, and blend until completely smooth and creamy.
  5. Serve with your favorite keto noodles and proteins. Store leftovers covered in the refrigerator or freezer.

Serves: 6

Nutritional Information (per serving):

  • Calories: 131
  • Fat: 6.9g
  • Salt: 465mg
  • Carbs: 7.4g
  • Fiber: 2.5g
  • Sugar: 1.5g
  • Net Carbs: 4.9g
  • Protein: 7.5g
  • Cholesterol: 16mg
  • Potassium: 798mg
  • Vitamin D: 0mcg
  • Calcium: 63mg
  • Iron: 1mg

Note on ingredients: Garlic is in the suspect category of the Bulletproof Diet, because it inhibits alpha brain waves and could affect your mood – and depending on where you get it, could be moldy. For that reason, it’s not recommended that you eat garlic often. Cauliflower can be moderately high in oxalates — a type of antinutrient that can cause muscle pain, kidney stones, or thyroid imbalances. To reduce oxalates, steam cauliflower separately and drain the cooking water before incorporating in this recipe. Black pepper is a suspect spice on the Bulletproof Diet, and highly susceptible to performance-robbing mold toxins. To reduce your risk, omit pepper or grind it fresh using high-quality whole peppercorns.

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