Alfredo Sauce-Low Calorie Substitute

Hey everyone, Welcome to foodbymama- a homemaker’s guide for those who love food and cooking and basically everything about it. I try using the simplest ingredients to create finger- licking recipes for my family.

Now, alfredo sauce is one of my top favorites when it comes to pasta and seriously, who doesn’t like that kind of goodness! I could easily do extra shifts with my workout routine when it comes to cheese. But you know, not everybody is as hard working as I am (self obsession alert), and I had this friend who won’t give up on her diet and asked me to make alfredo “edible” for her. And honestly, I had no idea what I would do. Did a little bit of research, turns out cauliflower can do the job. And it came so obvious- it sure can provide the right amount of richness to the sauce! Obviously, one can’t expect anything to fill up for cheese, but yeah it can give a close taste. So I decided to give it a shot and went along. And let me tell you, I do not like the smell of boiled cauliflower at all- but, as they say, anything for friends( I certainly am a good one). I couldn’t possibly cut all the calorie count, but I’ve tried as much as I could. I didn’t  have fetuccine with me at that instant, so tried it with fusilli anyhow.

So here’s the simple sauce I tried-



Cauliflower- 1 cup
Milk- 2 cups
Low fat Butter- 1/2 cup
Low fat cream- 1/4 cup
Garlic(minced) -2 cloves
White Pepper- as per taste
Salt- as per taste

How to make-

  1. Boil cauliflower florets with some salt.Strain the water once they soften.
  2. Take the florets while they’re still warm and blend them with some milk. Keep adding more milk and blending until the puree is of a consistency a little less than that required for the sauce.
  3. Heat butter in a pan and add garlic to it.
  4. Add the cauliflower and milk puree with cream and simmer until the sauce reaches desired consistency.
  5. Toss in boiled pasta and serve.

The sauce will thicken on cooling down, so you can keep it’s consistency a little finer or alternately, add more milk to it.

Oh and by the way, she loved it! 🙂


5 thoughts on “Alfredo Sauce-Low Calorie Substitute

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