Whole30 Chicken Cauliflower Alfredo
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Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!

This Whole30 Chicken Cauliflower Alfredo is Paleo, Keto, nut-free, egg-free, and freezer-friendly! Plus, there is a vegan option if you need a delicious, easy plant-based recipe. Comes together in 30 minutes making it an excellent weeknight dinner option. 

Why We Love This Whole30 Chicken Cauliflower Alfredo

I adore getting veggies into a delicious sauce. It’s such an easy way to give a meal a veggie boost, in a creamy little package. Steamed cauliflower is also an excellent thickener for sauces. With a good high-powered blender (mine is a Vitamix), this sauce gets silky smooth. No one noticed it was loaded with veggies! It passed the boy test x5 – and they don’t like cauliflower!

I love that there are so many fresh and frozen veggie noodle options that you can serve with it for a quick meal. My favorite “noodles” are carrot (pictured) or sweet potato noodles. The frozen steam-in-a-bag carrot noodles I can find locally at my Walmart or Winco were a really simple option for this!

Don’t have chicken? It’s also delicious with sliced cooked sausage stirred in as well. 

Or, need a vegan option? Leave out the chicken and serve over chickpea pasta (Banza is my favorite!) for a protein boost. So many options for this sauce!

Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!


  • Avocado or Olive oil
  • Boneless, skinless chicken breast – Use whatever quality here is accessible to you! Leave out if you need a plant-based or vegan option. 
  • Salt – Traditional table salt works great!
  • Pepper – Whenever I reference pepper in my recipes, I mean just basic black ground pepper.
  • Sweet onion
  • Minced fresh garlic – You can buy whole garlic cloves and mince them with a knife or a garlic press, Alternatively, they have jars of fresh garlic already minced in the product department which saves a step!
  • Fresh or frozen riced cauliflower – Since the cauliflower will be cooked and then blended, either works well here. 
  • Nutritional Yeast – Nutritional Yeast is not the same as baker’s yeast. Though it’s derived from baker’s yeast, it’s been deactivated and cannot make things rise. Instead, it’s commonly used for a cheesy dairy-free flavor. Don’t leave it out of this sauce – it’s essential to the flavor! I get mine at Walmart or Trader Joe’s.

Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!

  • Dried basil
  • Dried oregano
  • Full-fat canned coconut milk – Full-fat canned coconut milk is rich and thick, the most similar to cream. I highly recommend it if possible! If you are allergic or can’t find it, you can use another dairy-free milk. The result just won’t be as creamy and rich.
  • “Noodles” or spiralized veggies of choice – Zoodles, spiralized carrots, or sweet potatoes for a Whole30 option. Or, if your family is not on a Whole30, you can use whatever gluten-free pasta you prefer to top this sauce with!
  • Optional: Steamed broccoli – I use steam-in-a-bag frozen broccoli for this, steamed in the microwave to keep this meal quick and easy! 

Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!

Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!

Whole30 Chicken Cauliflower Alfredo

Autumn @wholefoodfor7
An EASY veggie-filled alfredo sauce that is creamy and so delicious!
5 from 8 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 4 servings
Calories 411 kcal


  • 1/4 cup olive or avocado oil, divided
  • 1 pound boneless skinless chicken breast, cut into 1" pieces
  • 1 1/2 teaspoon salt, divided
  • 3/4 teaspoon pepper, divided
  • 1/2 medium sweet onion, diced
  • 1 tablespoon minced fresh garlic
  • 3 cups fresh or frozen riced cauliflower
  • 1 1/2 tablespoons nutritional yeast
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1 cup full-fat canned coconut milk or other dairy-free milk of choice
  • 4 cups of cooked noodles of choice zoodles, spiralized carrots or sweet potatoes for Whole30, or other GF pasta if not on Whole30
  • Optional: 1 pound steamed broccoli I use steam in a bag freezer broccoli for this.


  • Heat 2 tablespoons of oil in a medium saucepan over medium heat. Add the cut chicken breast and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  • Cook chicken until lightly browned on the outside and no longer pink in the middle, about 10 minutes, stirring occasionally. Once cooked, set aside.
  • In the same pan, heat the remaining 2 tablespoons oil over medium heat. Add onion and cook until translucent, about 3-4 minutes. Add the garlic and cook until fragrant, 1-2 minutes.
  • Add the riced cauliflower to the saucepan and sprinkle with yeast, basil, remaining 1 t salt and 1/2 t pepper, and oregano. Cook, stirring occasionally, until tender and translucent, about 8-9 minutes.
  • Transfer the onion cauliflower mixture to a blender, add coconut milk, and blend at a high speed until very smooth. This works best in a high powered blender to get this nice and silky smooth.
  • Combine cooked chicken and sauce, stirring in steamed broccoli if desired, and serve over hot noodles of choice.


Nutrition information reflects the sauce and chicken. Factor in your noodles of choice, as well as the broccoli if you use it.


Calories: 411kcalCarbohydrates: 11gProtein: 29gFat: 29gSaturated Fat: 13gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 73mgSodium: 1048mgPotassium: 999mgFiber: 4gSugar: 3gVitamin A: 42IUVitamin C: 61mgCalcium: 58mgIron: 3mg
Keyword budget-friendly, dairy-free, easy, egg-free, gluten-free, keto, kid-friendly, main dish, nut-free, paleo, whole30
Tried this recipe?Let us know how it was!

Whole30 Chicken Cauliflower Alfredo - Paleo, Keto, Nut-free, Egg-free, Freezer-friendly, vegan option!


  1. 5 stars
    I was surprised out how amazing this turned out. So many healthy recipes use weird substitutions (ie cauliflower rice) to taste like something else and they’re never good. But this recipe far exceeded my expectations! The creamy sauce his like some of the best comfort food! I love mixing in roasted vegetables with the noodles or even without noodles!! I’ll be keeping this one in the rotation.

    • I love hearing that this veggie-loaded recipe was a pleasant surprise. YES! So happy it won a place in your meal rotation. Thank you!

  2. 5 stars
    This Alfredo was the most delicious recipe I’ve tried and I love that it’s not full of cashews! Making again soon! I served it over spaghetti squash and we devoured it.

    • I’m so glad this veggie-filled nut-free sauce hit the spot! Awesome that you want to make it again. Thank you!

  3. 5 stars
    Omg! This recipe is a 10 out of 10! That sauce is so dang good! You’d never know it was dairy free! My husband even loved it!

    • WAHOO that this was a slam dunk on flavor, even being dairy-free and veggie-based. If that’s not a win, I don’t know what is! Thrilled your husband loved it too. Thank you!

  4. 5 stars
    My husband is highly offended by any food that is recreated with cauliflower. I made this before he got home from work, and he had NO IDEA that this sauce was cauliflower!! Major winner for kids and husband!! Thank you for this wonderful and easy recipe!

    • “Highly offended” – LOL! I definitely know some people like that. I’m so happy this one was a big win even with those who really dislike cauliflower. How awesome! Thanks for the review 🙂

  5. 5 stars
    This recipe is not what you expect at all! I was really unsure that cauliflower could become Alfredo but after this I believe cauliflower is the chameleon of food. It was totally transformed into a great sauce that had zero cauliflower taste. It was a little thick for me so i added some extra almond milk to thin it but that might just be a preference thing. The taste was fabulous.

    • I’m so happy this recipe won you over! I agree that the cauliflower sounds weird in this recipe but it totally works! I do agree it is a surprising chameleon. Thanks for sharing that you thinned it down and that worked for you. Glad you loved the flavor of this one. Thanks for the review!

  6. I was super skeptical about this meal but I’m a part of Autumn’s meal plans and this was shockingly so good!!! Did not taste like cauliflower and I’m so happy to sneak in the extra veggies!

    • I love that this one took you by surprise and won you over! I totally understand being skeptical but agree it just WORKS in this recipe. And WOOT to a veggie loaded sauce that is actually delicious. Thanks for the review!

  7. 5 stars
    We LOVED this meal. I happened to have every ingredient at home. It wasn’t evident that it included so much cauliflower rice, the spices were spot-on and the sauce was spectacular. The amount of chicken was modest. I’m in awe. Thank you so much. And I have purchased your cookbook.

    • Thank you so much for this glowing review! I’m so happy it hit all the marks on truly hidden veggies and a creamy sauce you loved. WAHOO! And thrilled you are diving into more of my recipes with my cookbook. Thank you all around!

  8. 5 stars
    This was delicious! I definitely had my reservations, but it exceeded expectations!!!

  9. I wonder if I could just add a whack of parmigiana to the recipe – I’m not DF but love the idea of a cauliflower-based sauce to replace all that butter and cream. Seems like it could be a good compromise. Nooch is good, but I think the combo of parm/nooch would be even better.

  10. 5 stars
    My kids loved this recipe! They had no idea there was cauliflower in it at all. So yummy and simple. I will be making this on a regular rotation.

    • WOOT WOOT! Undetectable veggies for the WIN! So happy your family enjoyed this one, thank you!


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