Creamy Cauliflower Sauce – Healthy Béchamel Sauce

Creamy, low carb, Cauliflower Bechamel Sauce

What’s the SKINNY on bechamel sauce? Cream Cauliflower Sauce!

Looking for a healthy creamy and delicious sauce to use for your pasta dishes?  Try my Creamy Cauliflower Sauce!  This low fat, low calorie sauce is a perfect alternative to the classic bechamel sauce – use it to top your favorite pasta or as a base for any cheese sauce such a alfredo or even to make macaroni and cheese – it can even be used to top pizza!

I really hope you’ll give this recipe a try, and when you make it, be sure to let me know in the comment section below, as I’d absolutely love to hear what you think!! Also be sure take a photo of your creation, and post it on Instagram and tag me @cookingwithchika or #cookingwithchika as I love seeing your creations and photos!  Also be sure to share this recipe across all your social media platforms!

Creamy Cauliflower Sauce – Healthy Béchamel Sauce

Cooking with Chika


  • 1 head cauliflower about 2 pounds, cut into pieces
  • 2 cups water
  • 1/2 - 1 teaspoon minced roasted garlic - to taste
  • half of a chicken bouillon cube
  • 1 1/2 teaspoon black pepper
  • 1/2 teaspoon salt


  • Place chopped cauliflower and water into a large pot. Cook cauliflower, covered, over medium heat until fork tender, about 10-20 minutes.
  • Place cooked cauliflower and 1 cup of the cooking liquid into a blender or food processor. Add garlic, salt, black pepper and chicken bouillon cube.
  • Blend or puree until the sauce is very smooth. Add more cooking liquid depending on how thick or thin you want your sauce.
  • Serve over your favorite pasta or use to create a casserole dish!


**Add grated parmesan, sharp cheddar, or even mozzarella to create a luscious cheese sauce for alfredo sauce, mac n'cheese sauce or a pizza sauce

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