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Garlic Parmesan Cauliflower Sauce

Creamy garlic parmesan cauliflower sauce that is better than any alfredo sauce you've ever had! Less calories, low-fat, and a secret ingredient your kids will never guess!
Course Sauce
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Author Stacey Eckert


  • 2 Tbsp olive oil
  • 1 large onion, diced
  • 5-6 garlic cloves, minced
  • 1 large head cauliflower, cut into florets
  • 4-5 cups water
  • 1/2 cup unsweetened coconut milk
  • 1/4 cup parmesan cheese
  • Himalayan pink sea salt & pepper


  • In a large pan, saute onions in olive oil for 8-10 minutes. Add a pinch of salt. Add garlic and sauté for 30 seconds. Remove ingredients from the pan and put them into the food processor bowl.
  • Add cauliflower florets to the same pan, add water. Bring to a low simmer for 8-10 or until cauliflower is soft. Use a slotted spoon to remove the cauliflower and add it to the food processor bowl too.
  • Add 1 cup of water, 1/2 cup coconut milk, 1/4 cup parmesan cheese, salt & pepper to the processor. Blend on high until smooth & creamy. Add additional liquid if you want it creamier.