20-25 oz. cauliflower, chopped and roasted
1 cup onion, diced
1 Tbsp. minced garlic
1 Tbsp. EEVO
1-2 cups plain, fat free, Greek yogurt
1 cup grated Parmesan
Salt & Pepper to taste
  1. Pre-roast cauliflower or boil. If using bagged, you can just nuke it until soft.
  2. Combine oil, cauliflower, onion, and garlic in a large sauce pan. Saute until onions near translucent.
  3. Empty contents into blender and puree.
  4. Add one cup yogurt and puree. If too thick, add more.
  5. Once desired consistency reached, return to pot to warm, stir in cheese, salt, and pepper in.
  6. Serve immediately, or cool 100% in fridge before storing in freezer.
1/2 cup servings at about 60 calories each.

Seen here with pasta and parsley.

Texture is not as creamy as the real thing, but it's pretty close. One of the best substitutions yet.

Nutrition Facts
Servings 16.0
Amount Per Serving
calories 60
% Daily Value *
Total Fat 2 g4 %
Saturated Fat 2 g8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 9 mg3 %
Sodium 153 mg6 %
Potassium 181 mg5 %
Total Carbohydrate 4 g1 %
Dietary Fiber 1 g4 %
Sugars 2 g
Protein 7 g13 %
Vitamin A0 %
Vitamin C20 %
Calcium23 %
Iron0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.