I absolutely love pasta and alfredo sauce but it just doesn’t agree with my fitness goals. A couple nights ago I experimented with making a cauliflower base “alfredo” sauce and it turned out perfectly. The dish hit the spot and didn’t require any butter or cream. Full disclosure - I did use some parmesan cheese for flavor but not much.

My recent obsession with “zucchini noodles” inspired the recipe… I really try to mix them with anything and sometimes it works. My constant struggle to get my macros in daily (protein, carb, fat) led me to add grilled chicken and protein pasta to the dish. Of course these are optional choices but they are good ones. I ALWAYS have baked or grilled chicken in my refrigerator so it can be added to any dish at any time


Here are the saucy details for the “CAULIFLOWER” alfredo.


  • 1 head cauliflower

  • 2 cloves garlic

  • 1/4 bunch Italian Parsley

  • White Truffle Salt

  • Pepper

  • 1 - 2 cups chicken bone broth.

Steam the cauliflower florets until soft and place in your blender ( I prefer the vitamix), add the broth, garlic, parsley and blend until you have a puree consistency. Mix in white truffle salt and pepper to taste. Add little bits of broth to the mixture and blend until you have a beautiful creamy sauce.

Keep the sauce warm or hot on the stovetop until you are ready to add it to your noodles. I like to mix three zucchini noodled, four cubed (baked) chicken breasts with a box of Barilla protein pasta. All together you can feed 6-8 people or save a bunch for your lunch tomorrow.

Enjoy it and please send questions!


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Ever tire of your chalky vanilla protein shake or your fancy fifteen dollar juice from the local juice shop? It’s so easy to blend up your own at a fraction of the cost with ingredients you know! Here is one of my favorite blends. Adjust your portions according to taste! This shake also fills a sweet craving. It is really yummy and you’ll be shocked you haven’t made this before.

  • 2 scoops vanilla protein

  • 1 cup frozen organic blueberries

  • 1 cup frozen tart cherries

  • 1 package unsweetened frozen açaí

  • 1/2 cup aloe juice

  • A generous chunk of ginger

  • Water as needed.

Blend this up until it is smooth and delicious.