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    Home » Mains

    Author: Emily Krill | Published: Jul 11, 2018 | Modified: Nov 21, 2021

    Keto Alfredo Sauce

    Jump to Recipe
    Low Carb Keto Cauliflower Alfredo Sauce

    Who knew you could make a low carb Alfredo sauce out of cauliflower? It's a creamy Keto Alfredo sauce with only 3g net carbs.

    Low Carb Keto Alfredo Sauce

    Some days you find things that are so wondrous that you have to share them.

    And before I get the this Keto Alfredo sauce recipe, I'd like to share just such a thing.

    a pan of Keto Alfredo sauce
    I give you: Aerobics Cat, a delightful gif of a cat doing aerobic exercises.
    You're welcome.

    But fear not, I am also going to share a recipe for Keto Alfredo sauce, to go along with the feline cuteness.

    a plate of Pasta with Keto Alfredo Sauce

    And we're going to make this low carb Alfredo sauce out of...wait for it...CAULIFLOWER!

    Why cauliflower?

    That's a fair question. Cauliflower is a great cruciferous veggie to choose when you're on Keto, since it has 1.5 grams of net carbs per ½ cup. And classic Alfredo sauce can be very heavy, so adding this healthy low carb vegetable just lightens it up.

    How do you make this Keto Cauliflower Alfredo sauce?

    You roast the cauliflower at a very high heat until it is tender and fragrant.  Then you blend it with almond milk, cream, parmesan, cream cheese and browned butter.

    Why do you roast the cauliflower in this Keto Alfredo Sauce? 

    There are similar recipes that use steamed cauliflower, but roasting the vegetable gives it a richer, more flavorful taste.  This Keto Alfredo sauce is a little bit chunkier though, so if you want a smoother sauce, you actually should steam the cauliflower.  Either way, it's tasty as all get out.

    Ok, well that just about does it for me.

    Let's see that adorable Aerobics Cat one more time.
    Print

    📋 Recipe

    Keto Roasted Cauliflower Alfredo Sauce

    Low Carb Keto Alfredo Sauce
    Print Recipe

    ★★★★★

    5 from 1 reviews

    Who knew you could make a low carb Alfredo sauce out of cauliflower? It's a creamy sauce with only 3g net carbs.

    • Author: Emily Krill
    • Prep Time: 10
    • Cook Time: 40
    • Total Time: 50 minutes
    • Yield: 6 cups 1x
    • Category: Entree
    • Cuisine: Italian

    Ingredients

    Scale
    • 1 medium sized head of cauliflower, cut into florets
    • 5 cloves garlic , skins left on
    • 2 tablespoons extra virgin olive oil
    • 1 ½ cup unsweetened almond milk
    • ½ cup heavy whipping cream
    • 2 Tablespoons butter
    • 2 oz cream cheese, softened
    • ¼ cup finely grated Parmesan cheese
    • 1 teaspoon salt
    • ¼ teaspoon black pepper
    • 2 tablespoons fresh parsley , minced

    Instructions

    1.  Preheat oven to 425 degrees F and get out a large cookie sheet.

    2.  Add cauliflower to a medium sized bowl.  Drizzle with olive oil and mix well to coat.

    3.  Add to cookie sheet along with the unpeeled garlic cloves and roast for 25-30 minutes until browned and tender.

    4.  Add cauliflower, peeled garlic cloves, almond milk and cream to a food processor or high powered blender.  Process until well pureed.

    5.  Add butter to a large sauce pan or soup pot.  Cook over medium heat until browned, stirring constantly.  Remove from heat and add in cauliflower puree, cream cheese, parmesan cheese, salt and pepper.  Return to Low heat and stir until the cheeses are melted and combined.  Add extra almond milk in 1 tablespoon measures until sauce is the desired consistency.  Taste test for saltiness and add more salt and pepper if desired.

    6.  Serve with low carb noodles like shirataki, soy or kelp noodles, zoodles or use the sauce over chicken or fish.

    7.  Sprinkle parsley and parmesan cheese on top to garnish.

    Equipment

    Blender

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    medium saucepan

    Medium 2 QT Saucepan

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    chef's knife

    8-Inch Chef's Knife

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    large cheese grater

    4 Sided Cheese Grater

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    Nutrition

    • Serving Size: ½ cup
    • Calories: 113
    • Fat: 10
    • Carbohydrates: 4
    • Fiber: 1
    • Protein: 2

    Keywords: Low Carb Alfredo Sauce, Keto Alfredo Sauce, Paleo Alfredo Sauce

    IF YOU LIKED THIS LOW CARB ITALIAN MEAL, THEN YOU MIGHT LIKE MY RECIPES FOR CHICKEN ALFREDO, EDAMAME SPAGHETTI AND MEATBALLS OR HAM AND CHEESE PANINI.

    « Keto Strawberry Rhubarb Cobbler
    Keto Berries and Cream »

    Reader Interactions

    Comments

    1. Beverly K. says

      October 25, 2018 at 6:58 am

      I was a little bit leary of the cauliflower but it turned out good. Great recipe.

      ★★★★★

      Reply
      • EmilyKrill says

        October 26, 2018 at 7:51 am

        Yea, you really don't taste it with all the heavy cream.

        Reply

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    I'm Emily, the diabetic behind Resolution Eats. Many years ago, I made a New Year's resolution to switch to a low carb diet. It improved both my health and my outlook on life. Since then, I've come up with hundreds of Keto recipes for everything from soup to nuts. And this blog is a way for me to share the low carb love. Cheers!

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