Are you guys ready for this one?! The title  explains it all.

Well, except how flavorful I find this. The title also doesn’t explain the velvety texture this sauce has – very comparable to that of an authentic Alfredo sauce. Okay, so, the title doesn’t doesn’t tell you a lot, except for the fact that this is a HEALTHY ALFREDO.

Either way, I’m guessing, you’re captivated.

I knew there had to be some form of healthy Alfredo out in the world, but I really really REALLY like the full-fat stuff. Honestly, butter + cream + cheese ++++ let me have it all please!

One problem, Sloane eats what we eat, and I don’t need to be feeding my toddler artery-clogging meals. But I NEEDED Alfredo. As a result, I needed a solution to get my fix!

Cut to a video I saw on TikTok – a woman threw in an entire raw cauliflower head into the blender (with other ingredients: maybe pasta water!?) and called it Alfredo. I was instantly inspired. Neither McGregor nor I can do raw cauliflower, so I decided roasted would be tummy friendly for us, bring out the best flavor, and add some flair to this healthy Alfredo.

Let me know what you think!

cooked cauliflower and garlic fresh from the oven

Healthy Alfredo

serves 8 or 4 with extra sauce


+ olive oil

+ 4 cloves garlic, skin on is (okay)

+ 1 medium head of cauliflower, chopped into florets

+ 1/2 yellow onion, sliced

+ 1 tsp oregano

+ 1 tsp parsley

+1/4 tsp chili flakes (more, less or none – I used this little as my daughter was eating it)

+ 1/4 cup oat milk (or another milk alternative, or milk)

+  juice of 1 lemon

+ 1/2 cup of parmesan cheese + more for serving

+ 1-2 packages dried spaghetti noodles (if using 2, use all the sauce, if using 1 only put half the sauce on)

+ 1 cup pasta water (from cooking your noodles)

+salt and pepper 

healthy cauliflower alfredo plated with parmesan cheese and fresh arugula


1. Pre-heat oven to 400°F

2. In a large bowl, toss cauliflower, onion, and garlic with olive oil, salt, and pepper.

3. Place cauliflower, onion, and garlic on a baking sheet (you can line yours with tin foil, silicone, or nothing) and bake in the oven for 20 minutes. You want your cauliflower to be a nice deep brown.

4. Meanwhile, boil salted water for your pasta and cook according to package directions. However, before you strain your pasta, set about 2 cups of pasta water aside.

5. Once the cauliflower, onion, and garlic are cooked and cooked slightly, peel the skin off of the garlic (if you cooked it skin on).

6. Place cauliflower, onion, garlic, oregano, parsley, chili flakes, lemon juice, oat milk, parmesan cheese, and 1/2 cup of reserved pasta water into a blender and blend until smooth and creamy. Continue adding pasta water, little by little, until you’ve reached your desired consistency. I kept mine relatively creamy and stopped at about 1 cup of pasta water. Season to taste with salt and pepper.

7. Place cooked pasta noodles in your bowl and add sauce and parmesan cheese over each serving. I topped mine with arugula; my husband didn’t want any.

8. Serve warm and enjoy!