What’s For Dinner Wednesday: “Fake Alfredo” Sauce

10 Apr
The kids could choose which veggie they wanted to throw into their fake alfredo meal. Here's one with peas on top.

The kids could choose which veggie they wanted to throw into their fake alfredo meal. Here’s one with peas on top.

When we first began our search for low-fat and non-fat menu options, my friend Debra sent me a recipe for a “fake” Alfredo Sauce that she’d seen online but hadn’t had a chance to try. I decided to try it this week.

It is very similar to last week’s Cauliflower Soup recipe, and starts out being made the same way. But, you throw in some extra ingredients to give it a completely different flavor. Caroline didn’t love it, but Elizabeth did, and surprisingly, so did Alex. I loved it. I’d definitely use it again, although personally I’d like it with less nutmeg in it.

Does it taste just like real Alfredo Sauce? Nope. It’s a good sauce though, and very healthy. Surprisingly, after eating it last night for dinner, I saw another fake Alfredo Sauce recipe today on Fat Free Vegan, and she said she’s seen several in her travels too. So check hers out also!

I served this over cheese tortellini. I also threw in sauteed chicken and shrimp. The kids chose whether or not they wanted to add in broccoli or peas for a veggie. There was something in the dish that everyone would like.


– 1 lg head cauliflower
– 3 C vegetable broth
– 3 C water
– 6 cloves garlic, minced
– 1 Tbsp butter
– 1 tsp salt
– 1 tsp ground nutmeg
– 1/2 tsp white pepper
– 1 Tbsp olive oil
– 1/4 C Plain 0% greek Yogurt **(I added another 1/4 cup).
1. Chop the cauliflower into florets. Bring the vegetable broth + water mix to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes.
2. While cauliflower is cooking, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes until fragrant.
3. Transfer cauliflower to a blender with some of the broth then add the sauteed garlic, salt, nutmeg, and white pepper and puree until very smooth. Add more broth or water if the mixture is too thick to move through the blender.
4. Add the yogurt and cook over low heat. Serve over pasta – OR use as a cooking sauce for baking chicken.

2 Responses to “What’s For Dinner Wednesday: “Fake Alfredo” Sauce”

  1. now at home mom April 10, 2013 at 10:13 pm #

    πŸ™‚ You know, if it doesn’t taste like the real thing, I know hubby would not like it either and if I use the word “healthy” around here then for sure he would not like it! I would probably like it, if I try it, I probably would like it! πŸ™‚

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