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Cauliflower Béchamel Sauce

This Cauliflower Béchamel Sauce is a healthy, creamy alternative to traditional white sauce. Made with tender cauliflower, milk, Parmesan, garlic, and butter, it's smooth, flavorful, and perfect for lasagna, pasta bakes, casseroles, vegetables, or as a low-carb sauce.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 43 minutes
Servings: 6
Course: sauce & dressing
Cuisine: Italian
Calories: 115
Ingredients Equipment Method Notes

Ingredients
  

  • 1 medium cauliflower (about 700 g), cut into florets
  • 2 tablespoons unsalted butter
  • 2 cloves garlic, minced
  • 1 cup (240 ml) whole milk
  • ¼ cup (25 g) freshly grated Parmesan cheese
  • 2 tablespoons cream cheese
  • ½ teaspoon fine sea salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ teaspoon ground nutmeg
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons reserved cooking water, as needed

Equipment

  • 1 Medium Saucepan
  • 1 Blender or food processo
  • 1 Colander
  • 1 Wooden spoon or silicone spatula
  • 1 Chef's knife
  • 1 Cutting Board
  • 1 Set measuring cups
  • 1 Set measuring spoons
  • 1 Cheese grate
  • 1 Ladle

Method
 

  1. Bring a medium saucepan of salted water to a boil.
  2. Add the cauliflower florets and cook for 12–15 minutes, or until very tender.
  3. Drain the cauliflower, reserving ¼ cup of the cooking water.
  4. In the same saucepan, melt the butter over medium heat.
  5. Add the garlic and cook for 30 seconds until fragrant.
  6. Transfer the cooked cauliflower to a blender or food processor.
  7. Add the butter, garlic, milk, Parmesan cheese, cream cheese (if using), salt, pepper, nutmeg, and olive oil.
  8. Blend until completely smooth, adding a little reserved cooking water if needed to reach your desired consistency.
  9. Return the sauce to the saucepan and warm gently over low heat for 2–3 minutes, stirring occasionally.
  10. Let the sauce rest for 5 minutes before serving to allow the flavors to develop.
  11. Serve over pasta, vegetables, chicken, or use as a substitute for traditional béchamel in lasagna and casseroles.

Notes

  • Blend the cauliflower while it's still hot for the smoothest texture.
  • Add more milk for a thinner sauce or more Parmesan for a richer flavor.
  • Freshly grated Parmesan melts better than pre-shredded cheese.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days.
  • Freeze for up to 2 months and reheat gently over low heat.