white bowl of alfredo sauce with fettuccine noodles

Healthy Alfredo Sauce with Fettuccine Noodles

  • Author: Whitney Carlson
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 1x


Healthy Alfredo Sauce can be just as delicious and creamy as the original. This cauliflower and chicken stock based sauce is an amazing substitute.



  • 1 head of cauliflower, medium size, chopped
  • 2 cup organic, low sodium chicken broth
  • 1 1/2 tsp garlic powder
  • 1/8 tsp (pinch) nutmeg
  • 1/8 tsp (pinch) black pepper
  • 1 tsp onion powder
  • 1/4 cup cottage cheese
  • 1/4 cup water
  • 1 TBSP olive oil


  1. Boil chicken broth. Add chopped cauliflower and spices. Cook 20 minutes until cauliflower is soft.
  2. Remove from heat and allow mixture to cool approximately 5 minutes.
  3. Blend mixture in blender. (Be CAREFUL! Hot liquid expands). Add cottage cheese, water and olive oil and blend again.
  4. Return to pot to simmer on low for approximately 5 minutes.
  5. Top your favorite brown rice, black bean, or edamame pasta (try Explore Asian!). You can add seafood or chicken or simply use as a dipping sauce.

  • Category: Sauce
  • Method: Stovetop
  • Cuisine: Italian