Healthy Creamy Cauliflower Sauce

This Healthy Creamy Cauliflower Sauce is about to become your new favourite healthy meal, it's that good! Use it in place of white sauce in pasta, nachos, potato bake, pasta bake, macaroni and cheese and lasagne.


When I first discovered this sauce I really wasn’t sure what it would taste like, but it caught my attention.  I gave it a try, discovered just how amazing it is, and now I make it regularly.  Think of it as a healthy version of basic white sauce, anywhere you would use a white sauce, use this cauliflower version instead.  I love to serve it over cooked pasta, often with added bacon, mushrooms and baby spinach leaves.  It’s also great as a base for cauliflower soup, as the sauce in macaroni and cheese (just add a nice big pile of grated cheese), white pizza sauce, in potato bake, in place of bechamel sauce in lasagne, and even as a dip.  The possibilities are seriously endless!


This recipe is also perfect for freezing.  If I come across cheap cauliflower (like under $2 a head) I buy a few, make up a big batch and freeze it in recipe sized lots.  Then simple defrost it and use it as usual.  When I made this recipe for the photo, I made a double batch using two large cauliflowers I picked up from Coles for $1.98 each.


To make the sauce, you first need to cook the cauliflower.  Cut your cauliflower into large chunks, and add to a saucepan, along with water.  Bring the water to the boil, put on the lid and simmer for around 5 minutes, or until the cauliflower is tender.  Keep aside 1 cup of the cooking liquid, and drain the rest.  Add to the saucepan a little butter and crushed garlic, and cook the garlic over low heat until tender and fragrant, stirring constantly to prevent burning.  Add the cooked cauliflower back to the saucepan, along with the reserved cooking liquid or 1 cup of stock, and blend together using a stick mixer.  Alternatively, add the cauliflower, butter and garlic and cooking liquid to a blender.  Blend until the sauce is smooth, adding a little extra water or milk if your sauce is too thick for your liking.


Healthy Creamy Cauliflower Sauce

Healthy Creamy Cauliflower Sauce


  • 1 medium to large cauliflower head
  • 6 cups water or stock
  • 1 1/2 tablespoons butter
  • 4 cloves crushed garlic
  • Salt & pepper


Cut the cauliflower into large chunks, and place in a large saucepan along with the water or stock. Cover and bring to the boil, before reducing the heat and simmering for 5 minutes, or until the cauliflower is tender. Reserve 1 cup of the cooking liquid before draining the cauliflower.
Add the butter and garlic to the saucepan and cook the garlic over low heat until tender and fragrant.
Return the cauliflower and reserved cooking liquid to the saucepan and blend using a stick mixer until the sauce is very smooth. Alternatively, transfer the mixture to a blender and blend until smooth. Add the salt and pepper to taste.
Serve the sauce while hot, refrigerate for a few days or freeze for another time.

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