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Home » 30 Minute Cauliflower Chicken Alfredo Sauce

December 3, 2020 30 Minute Meals

30 Minute Cauliflower Chicken Alfredo Sauce

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A lighter version of your favorite pasta dinner, chicken Alfredo gets a White Kitchen Red Wine makeover with this Cauliflower Chicken Alfredo Sauce.

Cauliflower Alfredo Sauce

A smooth Alfredo sauce made with steamed cauliflower rice is the perfect sauce to pour over cast iron skillet chicken with steamed broccolini.

The Alfredo sauce is made with cauliflower, parmesan, milk, salt and pepper and of course garlic! It's all whipped together to form a creamy, dreamy cauliflower Alfredo!

creamy cauliflower Alfredo sauce poured over chicken and broccoli

Can You Use Whole Cauliflower?

Sure! Simply cut the florets off the larger stalk, steam them the same way you steam the cauliflower rice and blend!

Frozen cauliflower works fine for this too. Really it couldn't be more simple to make.

You can steam it in the bag if the directions allow or put in a small saucepan with a bit of water and place the lid on. This steams the cauliflower to perfection which makes it super easy to incorporate into the sauce.

Why Use Cauliflower?

So in this application, cauliflower is replacing the butter and flour traditionally used in this sauce. It packs in a ton of vegetables in to a seemingly rich sauce!

The "funkiness" of the cauliflower also plays really nicely with parmesan cheese. It makes it extra smooth as well.

Other Uses For Cauliflower Alfredo Sauce

This could totally be used to top pasta or just plain veggies! keep the sauce in a jar in the fridge for use on everyday recipes.

I also think it would be delicious poured over these crispy green bean fries!

Another idea if you wanted to keep it light would be to pour this all over some spaghetti squash and create the ultimate cauliflower Alfredo spaghetti squash with chicken!

cauliflower chicken alfredo pin image
cauliflower chicken Alfredo

Cauliflower Chicken Alfredo Sauce

A lighter version of alfredo sauce packed with veggies poured over cast iron skillet chicken and broccolini.
5 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: Italian
Keyword: alfredo, chicken breast
Prep Time: 10 minutes
Cook Time: 30 minutes
Author: Sara Ayesh

Ingredients

  • 16 oz riced cauliflower steamed OR 2 heads of cauliflower florets
  • 1/2 cup shredded Parmesan
  • 2 tsp minced garlic
  • 2 tsp salt
  • 1 tsp pepper
  • 1.5 cups milk
  • 2 chicken breasts
  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 cups Chicken stock
  • 2 cups broccoli

Instructions

Alfredo Sauce

  • In a small saucepan add 1 cup of water and the cauliflower. Steam the cauliflower in a sauceand blend with parm, garlic, salt, pepper, milk to make sauce.
  • Steam the cauliflower for about 10 minutes until very tender. Strain.
  • In a food processor or carefully in a blender, blend with parmesan, garlic, salt, pepper, milk to make sauce.

Make the Chicken

  • Salt the chicken breasts.
  • Over medium high heat, cook for 10 min on cast iron skillet.
  • Flip over and continue and add chicken stock and broccolini all around the chicken.
  • Cover the pan and continue cooking until the chicken reaches an internal temperatue of 165 degrees fahrenheit. About 10-15 more minutes.
  • Slice the chicken, plate it with the broccoli and pour the alfredo sauce over.

Table of Contents

  • 1 Cauliflower Alfredo Sauce
  • 2 Can You Use Whole Cauliflower?
  • 3 Why Use Cauliflower?
  • 4 Other Uses For Cauliflower Alfredo Sauce
  • 5 Cauliflower Chicken Alfredo Sauce
« Overnight Savoury French Toast Sausage Bake Recipe
Healthy 5 Minute Basil Balsamic Vinaigrette »

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Nice to meet you! I'm Sara Ayesh. A food photographer, blogger, mom, and wife! I'm so glad you are here to share in these simple, yet special recipes and easy entertaining tips! You'll find everything from recipes and my chicken adventures to home renovations! Let's have fun! Dig deeper →

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55 shares