Name: Cauliflower Garlic Cream Sauce
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Whole30
Ingredients: 10 garlic cloves, minced; 1 onion, diced; 12 oz riced cauliflower; 1 cup vegetable stock; 1 cup coconut milk (or almond milk); 2 tbsp nutritional yeast; 1-2 tsp salt; 1/2 tsp black pepper

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This Healthy Garlic Cream Sauce is also Paleo, Gluten-free, Nut-Free, Dairy-free and Whole30 approved! In about 10 minutes, you can make this delicious sauce. Simple ingredients with very little fuss, try this Garlic Cream Sauce today.

By the time Mr. Grumbles reads this post, he will have already have eaten this secretly healthy Garlic Cream Sauce 3 times!

Luckily, since he did not ask what was in the sauce, I did not have to lie.

Yes, Mr. Grumbles, you have been eating a delicious garlic cream sauce that actually doesn't contain any cream!

Actually, this Healthy Garlic Cream Sauce does not contain any nuts, sugars, dairy, gluten or thickeners like corn starch!

Do you still love me even though I was may or may not have slightly tricked you?

Anyway, back to the recipe!

By simply combining cauliflower, coconut milk, garlic, nutritional yeast and a little more seasoning, in about 10 minutes, this garlic sauce is complete!

What ingredients do you need to make this Healthy Creamy Garlic Sauce?

cauliflower
coconut milk (or almond milk)
vegetable stock
nutritional yeast
garlic
onion
salt and pepper

What equipment do you need to make this sauce

a high-speed blender

What type of cauliflower can be used?

a whole raw head of cauliflower
frozen cauliflower florets
frozen riced cauliflower

What makes this Garlic Cream Sauce so healthy?

it uses only a handful of simple, whole ingredients
it does not contain any dairy products
it is completely nut-free
each serving contains 2 full servings of vegetables

What is nutritional yeast?

According to The Spruce Eats:

An inactivated form of yeast commonly used to leaven bread, nutritional yeast looks like red pepper flakes, only yellow, or powdered Parmesan cheese, with which it shares a deceptively similar flavour, despite being non-dairy. Brewer's yeast comes from the same species, Saccharomyces cerevisiae, but don't confuse the two: While you can use the live version to make beer, the spent cells following fermentation would taste far too bitter to consume with any pleasure.

The name "nutritional yeast" sounds a bit clinical, but this vegan-friendly ingredient adds a cheesy flavour to everything from popcorn to garlic bread to pasta. Aficionados often refer to it as "nootch." It's been in the spotlight in vegan cookbooks and vegetarian restaurants for a long time and for good reason: Fortified nutritional yeast provides a rare non-animal source of vitamin B12. But even the most committed meat-eaters can appreciate the savoury seasoning Bon Appetit magazine called "nature's Cheeto dust."

How to make this Healthy Garlic Cream Sauce

Saute the onion and garlic until fragrant
Place all the ingredients in a high-speed blender
Blend on high for 1-2 minutes
Heat sauce before serving

What can you use with this sauce?

add chicken to it and pour it over some noodles for a chicken alfredo
add some shrimp to the sauce and pour it over rice
add it to some ricotta cheese to make the filling of a lasagna
pour it over some chicken and broccoli

Looking for more sauce recipes? Check out the following:

A piece of cauliflower to make garlic cream sauce

Cauliflower Garlic Cream Sauce

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Print Recipe

This quick, simple and absolutely delicious garlic cream sauce could not be any easier to make. Whole30, Paleo and Keto, only 5 minutes and 5 main ingredients and you can be enjoying a healthy creamy garlic sauce in minutes.

Total Time: 15 minutes
Yield: 3 cups 1x

Ingredients

Units Scale

10 garlic cloves, minced
1 onion, diced
12 oz riced cauliflower
1 cup vegetable stock
1 cup coconut milk (or almond milk)
2 tbsp nutritional yeast
1-2 teaspoon salt
½ tsp black pepper

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Instructions

In a skillet, cook onion on medium heat until it begins to soften (about 7-10 minutes). Add minced garlic and cook for an additional 1-2 minutes or until garlic begins to become fragrant. Remove from heat and let cool slightly.
In a high speed blender (or food processor), combine all the ingredients and blend on high until nice and creamy.
To serve, heat sauce in a skillet and add additional milk if necessary.