The Hidden Healthy: White Pasta Sauce!

January 16, 2017


Pasta sauces is now a new thing in our household.  And by pasta sauces I mean anything other than the traditional pasta sauces we know. They’re the only way my toddler will eat anything really nutritious these days. I have always read about healthy Alfredo sauce online but never believed it would taste ok, let alone good. The best part is that it only involves cauliflower, which is, oddly enough, an amazing source of vitamin C. Not only does it come out tasting good, it also has an incredible thick, creamy texture that only seems attainable by adding tons and tons of butter and cream.

Your ingredients

Steaming the cauliflower helps maintain its nutrients


  • 1 head of cauliflower

  • Approximately 7 cloves of garlic - the amount of garlic depends entirely on how much or how little you like the flavor of garlic. If it were up to me I’d add a whole head of garlic!

  • Milk - to adjust the consistency of the sauce to your liking

  • Salt and pepper to taste

  • Optional: herbs such as thyme work well to add additional flavor


Step 1: Steam the cauliflower in a steamer or over a pot of boiling water until softened. This maintains the majority of its nutrients that are usually taken away during boiling.

Step 2: Sautee the chopped garlic over medium heat

Step 3: Add the cauliflower to the pot and blend until smooth

Step 4: Add milk to the mixture to decrease its thick consistency to your liking, and blend some more.

Step 5: Add salt and pepper and any additional herbs to your liking.


I normally portion the outcome into small storage boxes and freeze them to have “white sauce” on demand. The best part about this is that my daughter really really enjoys it and has been eating it for the past 5 consecutive days. I also added some nicely marinated, grilled chicken to pasta and added the same sauce for the adults and it was a great success.

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