Mushroom Alfredo Sauce

Silky cauliflower-mushroom puree blends with Parmesan and Greek yogurt for a lighter Alfredo packed with umami. Earthy shiitakes and creminis create decadent depth without heavy cream—velvety, healthy sauce ready in 20 minutes.

Why You’ll Love This Recipe

This mushroom Alfredo sauce redefines creamy comfort—meaty mushrooms and steamed cauliflower create a luscious base that’s 70% lower in fat than traditional Alfredo, yet tastes impossibly rich. Greek yogurt adds tangy protein while Parmesan brings authentic nutty depth, and a quick blender finish ensures restaurant-smooth texture. Naturally gluten-free, easily vegan, and veggie-forward, it clings beautifully to pasta, zoodles, or roasted veggies. Kids slurp the familiar creaminess, adults love the 10g protein per serving, and leftovers thicken into perfect dip. One pot, zero guilt, Italian indulgence upgraded.

Recipe Tips and Tricks

• Dry Sauté Mushrooms → Intensifies umami flavor.
• Steam Cauliflower Soft → Blends silkier than boiling.
• Reserve Mushroom Liquid → Boosts sauce body.
• Yogurt Temper → Prevents curdling in hot sauce.
• Parmesan Rind → Simmer for bonus richness.
• Blender Hot → Vent lid to avoid explosion.
• Thin with Pasta Water → Perfect cling texture.
• Finish Fresh Herbs → Brightens heavy cream illusion.

Yield: 6 Servings

Mushroom Alfredo Sauce

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Velvety mushroom-cauliflower Alfredo with Greek yogurt—healthy, creamy sauce in 20 minutes.

Prep Time 8 minutes

Cook Time 12 minutes

Total Time 20 minutes

Ingredients

• ½ cup freshly grated Parmesan + extra
• ½ cup full-fat Greek yogurt
• 1 cup vegetable broth
• 1 tbsp olive oil
• 1 tsp fresh thyme leaves
• 12 oz mixed mushrooms (shiitake/cremini), sliced
• 3 cloves garlic, minced
• 3 cups cauliflower florets
• Pinch nutmeg
• Salt & pepper to taste

Instructions

1. Prep Station → Slice mushrooms, cut cauliflower small, grate Parmesan—set blender nearby for quick transfer.
2. Dry Sauté → Heat large skillet high; add mushrooms in one layer—no oil—cook 4 minutes until liquid evaporates.
3. Golden Depth → Drizzle olive oil; add garlic and thyme—sauté 2 minutes until edges crisp and fragrant.
4. Steam Cauliflower → In separate pot, steam florets 8 minutes until fork-tender (or microwave with water 5 min).
5. Reserve Liquid → Scoop ¼ cup mushroom liquid before draining skillet—flavor gold for blending.
6. Blend Base → Transfer mushrooms, cauliflower, broth, reserved liquid to blender—pulse until chunky.
7. Creamy Finish → Add yogurt, Parmesan, nutmeg—blend high 60 seconds until silk-smooth (vent lid).
8. Season Perfect → Taste and adjust salt/pepper—sauce should coat spoon thickly.
9. Thin to Cling → Return to skillet over low; stir in splashes pasta water until perfect nappé.
10. Serve Luxe → Toss with hot pasta or ladle over veggies—finish with extra Parm and thyme.

Notes

• Dry-sauté mushrooms first—concentrates umami.
• Greek yogurt off-heat prevents splitting.
• Cauliflower must be very soft for creaminess.
• Sauce thickens in fridge—thin when reheating.

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 167Total Fat 9gSaturated Fat 4gUnsaturated Fat 5gCholesterol 19mgSodium 525mgCarbohydrates 13gFiber 4gSugar 5gProtein 12g

The recipes and nutritional information on Fungi Recipes are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Ingredients Notes

• Mushrooms → 12 oz mixed shiitake/cremini; sliced.
• Cauliflower → 3 cups florets; creamy base.
• Greek Yogurt → ½ cup full-fat; protein tang.
• Parmesan → ¾ cup grated; nutty binding.
• Garlic → 3 cloves; roasted or raw.
• Vegetable Broth → 1 cup; light liquid.
• Olive Oil → 1 tbsp; healthy fat.
• Thyme → 1 tsp fresh; earthy perfume.
• Nutmeg → Pinch; classic cream note.
• Salt & Pepper → To taste.

Variations and Substitutions

• Vegan → Cashew cream + nutritional yeast.
• Dairy-Free → Coconut yogurt + vegan Parm.
• Protein Boost → Shredded chicken or white beans.
• Mushroom Luxe → Porcini powder or truffle oil.
• Low-Carb → Serve over zoodles or shirataki.
• Spicy Kick → Calabrian chili or red pepper.
• Pesto Twist → Swirl basil pesto at end.
• One-Pan → Toss with cooked pasta directly.

Storage Options

• Refrigerator → Airtight up to 4 days.
• Freezer → Portion in bags up to 2 months.
• Reheating → Stovetop low with splash milk/water.

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