Cauliflower Sauce

This is an extremely easy, versatile, allergen friendly or allergen adaptable recipe. It whips up quickly so it makes a great speedy weeknight dinner that gets you plenty of veggies while also feeling indulgent because of the creaminess of the sauce.

I used a standard spaghetti. I’ve tried it with brown rice pasta and spaghetti squash, both are great. I imagine it would be delicious over zoodles, kelp noodles, chickpea pasta, a potato, risotto – whatever. Another reason I love this sauce is that you don’t need a high-speed blender, any blender will work.

Mixing in vegetables, herb, etc really kicks this dish up a notch. I you have picky eaters dining with you, I recommend putting the add-ins out in bowls and everyone can choose what they want – also adds a fun build-your-own flare.

I used what I had on hand for the variation pictured: spinach, caramelized onions, sautéed mushrooms, peas, parsley, basil, pan-fried capers, butter toasted bread crumbs and vegan parm.

Creamy Cauliflower Pasta Sauce


Serves 4-6

1 tbs olive oil or butter

6 cloves of garlic, minced

Florets from 1 cauliflower *

2 cups broth (or water)

½  cups milk (any type will work as long as it’s unflavored and unsweetened – I used almond)

2 tbs butter or olive oil (I used Miyoko’s butter)

½  lemon, juiced**

½ tsp salt, more as needed

Pepper to taste

Pinch nutmeg

Cooked pasta or alternative


*frozen florets are a time saver and work great. You’ll need about 5 cups worth

** I used a whole lemon but I really enjoy this sauce with a distinct lemony flavor

***You could add 2-4 tbs of nutritional yeast for a cheesier flavor.

1.     Heat a large skillet over medium-low heat. Add the olive oil. Once warm, add the garlic. Cook for a few minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter).

2.     In the same pan, add the broth and cauliflower florets. Bring the mixture to a boil, reduce to a simmer and cover the pan. Cook until cauliflower is easily pierced with a fork.

3.     Transfer the contents of the pan into a blender, add remaining ingredients to blender, except milk. Start by adding half the amount of milk and increase until you get your desired thickness. You may need a little more or a little less depending on the size of the cauliflower you use.

4.     Toss sauce with pasta and enjoy.


Ideas for mix-ins or toppings:

Basil, parsley, wilted spinach, fried capers, toasted breadcrumbs, caramelized onions, chives, green onion, smoked salt, red pepper flakes, caramelized onions, sautéed mushrooms, sautéed or roasted tomatoes, roasted broccoli or cauliflower, peas, asparagus, fried capers, fried sage, parm.