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Cheesy Garlic Keto Alfredo Sauce

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Fear not fellow ketonians, a delicious and truly healthful bowl of alfredo can be on the dinner table in under 10 minutes!  Not only is this sauce a breeze to make and low carb, it’s also filled with amazing nutritional benefits.

The main ingredients used are:

Those following a ketogenic diet are no strangers to incorporating cauliflower into their diet plans.  It’s now commonly used for everything from a rice substitute to an alternative pizza crust.  This cruciferous vegetable happens to be a powerful antioxidant as well as a good source of essential vitamins, minerals, and fiber. While most people use it to simply replace ingredients that are typically higher in carbs, cauliflower is actually so much more than a low carb replacement.

What are the nutritional benefits to cauliflower?

#1 Fights Inflammation – The antioxidants and anti-inflammatory properties found within cauliflower can lower the amount of oxidative stress and free radicals.  Cauliflower is also very rich in vitamin C which can help fight harmful bacteria from entering the body
#2 Supports Detoxification – The sulfur compounds help improve liver function by supporting nutrient absorption and the removal of waste and toxins from the body.
#3 Balances Hormones  Processed foods and foods rich in soy, some dairy, and refined oils can sometimes cause hormonal imbalances.  Too much estrogen can lead to conditions such as hypothyroidism, autoimmune disease, and even cancer. Cruciferous vegetables like cauliflower which are rich in antioxidants can help reduce the large amounts of unhealthy estrogen in the body.

In addition to the main ingredient in this sauce, nutritional yeast is another nutritional powerhouse.  This specific type of yeast is loaded with B Vitamins, folate, zinc, selenium, and also happens to be a complete protein.  Nutritional yeast is also a wonderful cheese replacement for those either sensitive to dairy and/or vegan.

Who knew that the most delicious 10 minute alfredo sauce could pack in so many health benefits?  This sauce is best paired with your favorite low carb noodle replacement such as zucchini noodles, shirataki noodles, or spaghetti squash noodles.  This sauce also works great in casseroles and is a good addition to batch cooking and meal prep.  And don’t forget to add in your favorite protein to make this a complete and balanced meal.


Cheesy Garlic Keto Alfredo Sauce

keto alfredo sauce

Enjoy a bowl of low carb “pasta” with this thick and luscious keto alfredo sauce that quickly comes together in less than ten minutes.

  • Author: Corina Nielsen
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4 cups 1x
  • Category: Sides
  • Cuisine: Italian



  • Chop and steam cauliflower pieces for 5-6 minutes until fork tender.
  • Add cauliflower and all ingredients to a high speed blender. Mix on high until very smooth. Re-adjust seasoning to taste.


  • Serving Size: 1/2 cup
  • Calories: 139
  • Fat: 8g
  • Carbohydrates: 5g
  • Protein: 8g

Keywords: keto alfredo sauce


One thought on “Cheesy Garlic Keto Alfredo Sauce

  1. This is delicious! I used three small heads of broccoli instead of the cauliflower — scrumptious! It was ridiculously easy, too. The prepping took the most time. Thank you!

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