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Recipe: Roasted alfredo sauce

| Recipes | Healthy You

alfredo sauce recipe

Classic comfort food made healthier

Pasta and alfredo sauce is the definition of comfort food for some people. With this version, you can enjoy it and feel completely guilt-free.

Serves 6


  • 1 medium to large fresh head of cauliflower florets, trimmed
  • 5 cloves of garlic, whole and peeled, or more if preferred
  • 1 small to medium sweet onion sliced
  • 1 ½ teaspoon salt
  • 1 ½ cups unflavored almond milk
  • ½ cup vegetable stock (or chicken)
  • 1 tablespoon lemon juice
  • ¼ teaspoon black pepper


  • Parmesan cheese or nutritional yeast sprinkled on top
  • Red pepper flakes sprinkled on top
  • Italian seasoning sprinkled on top
  • Parsley sprinkled on top
  • Vegetables (green peas, asparagus, julienned carrots, etc.)


Preheat oven to 400°F - 425°F

Place parchment paper on a large cookie sheet. Arrange cauliflower, garlic and onion evenly on cookie sheet. Spray vegetables with non-stick cooking spray and sprinkle with 1 teaspoon of salt. Roast for 25-30 minutes, or until cauliflower is fork-tender.

Once vegetables are done, place them into a food processor (or blender). Add almond milk, lemon juice, remaining ½ teaspoon salt and black pepper. Process until the mixture is saucy smooth.

Combine sauce with desired noodles and top with optional ingredients from above.

Nutrition Facts:

50 calories, 1g fat, 9g carbohydrates, 660mg sodium, 2g protein

Recipe from Cecelia JacobsonRegistered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.