This creamy paleo cauliflower alfredo sauce tastes amazing

     Alfredo sauce, who doesn’t love drizzling this magical creamy goodness over their dinner?! But with all the information coming out about dairy being linked with gut, hormone and immune issues many families are cutting it out. Luckily, after numerous trial and error cooking sessions, I’ve found a recipe that is dairy free and leaves my family feeling like their craving for chicken alfredo was completely satisfied! Try it out for yourself and drop me an email ( if your family liked it as much as mine did <3


  • 1 head of cauliflower
  • 12-15 medium to large fresh garlic cloves
  • 1 medium to large yellow onion
  • 1/4 – 1/3 cup butter (from local grass-fed cows if possible for best taste)
  • Salt and Pepper to taste


  1. Place 1 head of cut up (large chunks) cauliflower in a large pot and cover with water. Bring to a boil and cover. Reduce heat slightly, keeping a slow rolling boil. Check periodically until soft (easily pierced with a knife). Then remove cauliflower pieces and place into Vitamix Blender (any large blender should work but Vitamix Blenders give the smoothest/creamiest consistency). Save 2-3 cups of the water used to boil the cauliflower for later.
  2. Roughly slice 1 yellow onion. Mince the 12-15 medium to large fresh garlic cloves.
  3. Add the 1 sliced yellow onion to 1/4 – 1/3 cup butter (from local grass-fed cows if possible for best taste) in a skillet over low to medium heat. Cook, stirring periodically until onions begin to become translucent. Then add the minced garlic and cook for another 1-2 minutes (no longer or the garlic can be overcooked and the sauce won’t taste as yummy!)
  4. Pour the onion/garlic/butter mix from the skillet into the Vitamix as well. Add 1 1/2 cups of the water saved from step 1. Add salt and pepper to taste. We sometimes add spices to taste (dried oregano, basil etc). Blend well.
  5. You may continue to add the water saved from step one if a thinner consistency is desired.
  6. Your done! Your sauce is ready to be drizzled over grilled chicken, pasta etc.
  7. For an even healthier Paleo pasta option, try out these noodles that my family loves! We live north of Pittsburgh, Pa and these are found at our Giant Eagles…




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