Low calorie cheese sauce

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Learn how to make easy Cauliflower Cheese Sauce for veggies, chicken, pasta and more. This simple sauce has a hefty dose of cauliflower tucked right inside for extra nutrition, BUT it has all the flavor of classic cheese sauce the kids love!

Cauliflower Cheese Sauce

I love adding veggies to sauces to add flavor and nutrition to food for kids—it’s often an easy and effective way to boost nutrient intake! And the thing about using cauliflower in this cheese sauce is that you simply blend up the ingredients in a blender without the need to stir flour into butter and milk on the stovetop like in classic cheese sauce. And the best part? You can make it ahead of time, stash it in the fridge, and use it as needed throughout the week!

Easy Cheese Sauce

This Cauliflower Cheese sauce, which simply blends together in a blender until smooth, pairs really nicely with broccoli if your kids like (broccoli and cheese!) and is a little less salty than a traditional cheese sauce might be. It’s also gluten-free and perfectly smooth.

Ingredients in Healthy Cheese Sauce

To make this cheese sauce you’ll need grated cheddar cheese, butter, milk, cauliflower florets, garlic powder, and salt. That’s it! This is a nice way to use up a small amount of lingering cauliflower or to simply offer a healthy dipping sauce to go with dinner. (You don’t even need flour to make this recipe!)

TIP: Use store bought cauliflower florets or cut up a head of cauliflower. You can also start with frozen florets.

How to Make Cheese Sauce Step-by-Step

Here’s a look at the easy process involved in learning how to make cheese sauce.

  1. Gather your ingredients. (photo 1)
  2. Add the cauliflower to a steamer basket fitted in a medium pot with water. Cook until soft. (photo 2)
  3. Add all ingredients to a blender. (photo 3)
  4. Blend until very smooth. Season to taste. (photo 4)

TIP: You can use yellow or white cheese, depending on whether you’d like the easy cheese sauce to be yellow or white.

How long can I store leftovers?

This makes enough for 2-3 servings, so you can store any leftovers in the fridge in an airtight container for 3-5 days. Reheat it for 15-30 seconds in the microwave to serve. You can also toss any leftovers with pasta for a quick and healthy mac and cheese. You can of course cut the recipe in half to make less from the start—I like to have it in the fridge to use for future meals.

TIP: One batch of this quick cheese sauce makes enough for 1 pound of pasta.

What goes well with this Quick Cheese Sauce (besides broccoli)?

You can serve this with additional steamed cauliflower, steamed broccoli, pretzel sticks, chicken strips, or anything else the kids might like to dip into cheese sauce. It’s great as a dip to serve with Chicken Meatballs or stirred into pasta to make Cauliflower Mac and Cheese.

Tips for Making the Best Cauliflower Cheese Sauce

  • Use yellow or white cheese, according to whether you’d like your sauce to be yellow or white.
  • You can make this up to 3 days ahead and store in an airtight container in the fridge until ready to use.
  • Serve with additional steamed cauliflower, steamed broccoli, fries, pretzel sticks, Chicken Tenders, Chicken Meatballs, as Cauliflower Mac and Cheese, or anything else the kids might like to dip into cheese sauce!
  • You can omit the garlic powder for a more mellow flavor.
  • You can add a pinch of mustard powder for additional flavor.
  • Use store bought cauliflower florets or cut up a head of cauliflower. You can also start with frozen florets.

I’d love to know what your family thinks of this recipe so please comment below to share!

This makes enough for 2-3 servings, so you can store any leftovers in the fridge in an airtight container. Reheat it for 15-30 seconds in the microwave to serve. You can also toss any leftovers with pasta for a quick and healthy mac and cheese.

Ingredients

  • 2 cups cauliflower florets
  • 1 tablespoon butter
  • 1/2 cup whole or 2% milk, warmed slightly
  • 1 cup freshly grated cheddar cheese
  • Pinch garlic powder
  • Salt to taste
  • 1 head broccoli

Instructions

  1. Add the cauliflower to a steamer basket fitted in a medium pot half filled with water set over medium heat. Cover and cook until soft, about 5-7 minutes.
  2. Add cauliflower, butter, milk, cheese, garlic powder, and salt to a blender. Blend until very smooth.
  3. Serve with additional steamed cauliflower, steamed broccoli, fries, pretzel sticks, Chicken Tenders, Chicken Meatballs, as Cauliflower Mac and Cheese, or anything else the kids might like to dip into cheese sauce!

Notes

Use yellow or white cheese, according to whether you’d like your sauce to be yellow or white.

You can make this up to 3 days ahead and store in an airtight container in the fridge until ready to use.

Stir into pasta to make Cauliflower Mac and Cheese, serve as a dip for Chicken Meatballs, or as a dip for veggies, pretzel sticks, or Baked Chicken Tenders.

You can omit the garlic powder for a more mellow flavor.

You can add a pinch of mustard powder for additional flavor.

Use store bought cauliflower florets or cut up a head of cauliflower. You can also start with frozen florets.

Filder Under:Dinner, Egg-Free, Gluten-Free, Nut-Free, Recipes, Vegetables

  1. Mix 2 tbsp of the milk with the cornflour and set aside. Press the garlic cloves in a garlic crusher to smash – but not crush – them. Put them in a pan with the rest of the milk and heat until just coming to the boil. Immediately remove from the heat and leave to infuse.

  2. Trim any leaves from the cauliflower and cut out the thick main stalk, then cut the cauliflower into florets. Bring a large pan of water to the boil. Add the cauliflower, return to the boil, then simmer for about 5 mins until just cooked but still with a bit of bite.

  3. Heat oven to 200C/180C fan/gas 6. Tip the cauliflower into a large colander, drain well, then transfer to a shallow ovenproof dish, about 1.5 litres (see tip, left). Mix both cheeses together. Stir 2 heaped tbsp with the chives and a grinding of pepper, and reserve for sprinkling over.

  4. Stir the cornflour mix into the warm milk. Return the pan to the heat and bring to the boil, stirring, until thickened and smooth. Remove from the heat, discard the garlic, then stir in the cheese until it has melted. Stir in the mustard and buttermilk, and season with pepper. Pour the sauce over the cauliflower to evenly coat, then sprinkle over the reserved cheese mix. Bake for about 25 mins or until bubbling round the sides and golden on top.

15 Minute 65-Calorie Cheese Sauce

15 Minute 65-Calorie Cheese Sauce is a easy, versatile recipe for quick homemade macaroni and cheese using white or yellow cheddar cheese, Alfredo sauce using Parmigiano Reggiano or other good quality parmesan cheese, or as a substitute for high calorie high fat Hollandaise sauce on vegetables or eggs.

Adjust the amount of corn starch or other thickener to make a thin, medium or thick sauce.

Substitutions

  • Replace milk with water
  • Replace water with milk
  • Use 1 tbsp (15 ml) of all-purpose flour for each teaspoon of cornstarch.
  • Use tapioca or arrowroot instead of cornstarch.

Serving Suggestions

Use this simple sauce for creamy homemade macaroni and cheese. You can make the sauce while the pasta is cooking.

For mock Hollandaise, omit the cheese and add lemon juice. You can also add a tablespoon of butter for a richer flavor.

Seasonings

  • Cheese is high in sodium, adjust the amount of salt to taste.
  • For a peppery flavor, add ground white pepper.
  • Add cayenne pepper or hot sauce for heat.

Method of Preparation

Step 1

In a small sauce pan over low to medium heat, combine water, milk and cornstarch. Stir using a spoon or whisk to thoroughly dissolve the corn starch.

Step 2

Stir constantly until mixture begins to thicken and coats your spoon or whisk. Stir in the cheese until melted and the sauce is smooth with a uniform color and consistency. If adding lemon juice, remove pan from heat and stir in the lemon juice.

I used to love cheese before I become a vegan and I don’t miss it at all because there are many delicious alternatives that are healthier and cruelty-free, everybody wins!

We know you also love vegan cheeses, that’s why we want to share with you this fat-free vegan cheese sauce, which is inspired in our vegan cheese that is one of our most popular recipes. As we’re following a low-fat vegan diet, we’re making low-fat or fat-free versions of our recipes and they taste amazing!

You can eat this cheese as a dip with tortilla chips or crudités, use it to make creamy fat-free vegan mac and cheese recipes, risotto or any cheesy dish you like. We use it all the time to make mac and cheese and also add some steamed veggies to get a tastier and more nutritious recipe.

Everybody loves this cheese, even the non-vegans! Our family and friends love it so much. ? If you’re searching for non-dairy alternatives, you definitely need to try this cheese, it won’t disappoint you!

Tips:

  • Add your favorite unsweetened plant milk instead of the water for a creamier cheese.
  • If you don’t eat soy, add some sea salt. If the cheese is too thick, add more water or lemon juice.
  • Feel free to add onion powder, chili powder, black pepper or other herbs or spices.

PRODUCT I USED TO MAKE THIS RECIPE (AFFILIATE LINK):

Vitamix 5200 Series Blender

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  • 2 cups chopped peeled potatoes (360 g)
  • 1 cup chopped carrots (135 g)
  • 3/4 cup water (190 g)
  • 4 tbsp nutritional yeast
  • 3 tbsp soy sauce or tamari
  • 2 tbsp lemon juice
  • 2 tsp garlic powder
  1. Steam or boil the potatoes and carrots for about 20 minutes or until soft.
  2. Put all the ingredients in a blender and blend until smooth.

Nutrition

DID YOU MAKE THIS RECIPE?

Please leave a comment below or tag a picture #simpleveganblog. We’d love to see what you cook!

  1. First prepare the zucchini by preheating an oven to 415°F and line a sheet pan with parchment paper. Peel all the green skin off the zucchini and slice into 1/4 inch slices and salt and pepper well. Bake for about 15 minutes until tender.
  2. Meanwhile, cook your potatoes your preferred method. If you are concerned about getting the sauce smooth, peel them before cooking.
  3. After the potatoes are cooked, mash them with a fork and measure out 1 cup. If you followed the correct weight measurement, you should get just about 1 lightly filled cup of mashed potatoes. If your potatoes are large, you may need less. Add them to your high speed blender or a food processor.
  4. Once the zucchini is done, add it along with all of the remaining ingredients to your blender and blend until smooth. You will need to stop and scrape a couple of times during. Do not be too eager to add extra water until you’ve really blended it up a couple of minutes on high to get it completely smooth. It will seem to thick at first, but it will start to turn very smooth from all the water from the zucchini. If necessary, add just a tiny amount of water just to blend it.
  5. Taste and add any extra lemon juice and/or spices if necessary. If you are using Worcestershire sauce instead of liquid aminos, you will likely need to add more the salt.
  6. To make it as a mac ‘n’ cheese, just simply boil your pasta and pour cheese sauce over the pasta. You can either warm the cheese by running it awhile in the blender or gently warming over the stove.

5-MINUTE CHEESE SAUCE (VIDEO)

Easy thick and creamy cheese sauce for topping broccoli, nachos, or a big bowl of mac and cheese.

EQUIPMENT: My favorite pot to heat up soup: Cuisinart Stainless 3-Qt Saucepan with Cover

It’s Healthy Kitchen Hacks Wednesday – the day we share our favorite time-saving kitchen tricks and cooking shortcuts to help you make healthy and delicious meals.

You can see all our Healthy Kitchen Hacks here. To get exclusive healthy kitchen hacks – only available to our email subscribers – sign up HERE.

Now…onto today’s featured Healthy Kitchen Hack:

This is the one recipe I make more than any other. And you will too. Then, after making it just two or three times, you won’t even need a recipe. It’s that easy.

You’ll pour this thick, creamy 5-Minute Cheese Sauce on:

Vegetables – and watch them disappear from your kids’ plates. It’s delicious on:

  • Broccoli
  • Cauliflower
  • Baked potatoes
  • Sauteed spinach

>>Nutrition Bonus – Thanks to the fat found in the cheese, there will be increased absorption of the nutrients in vegetables. Bottomline: eat full-fat salad dressing on salads and some fat on other veggies.

Nachos – Serve as nachos over corn chips or baked sweet potato chips

It’s fun to switch up the cheese in this 5-Minute Cheese Sauce. Substitute these cheeses for Cheddar in the recipe:

  • Pepper Jack cheese – Spice up your nachos. Top nachos with black beans, salsa, guacamole, cilantro, and light sour cream
  • Blue cheese – 5-Minute Blue Cheese sauce is heaven. Use to top cauliflower, roasted beets, or even chicken breasts.
  • Gouda – For a quick (and fun!) fondue, sub in Gouda. Serve with whole grain bread cubes and cooked vegetable pieces.

Make easy Mac and Cheese

This cheese sauce recipe is easier than most because it doesn’t involve making a roux (flour cooked in butter). Instead, the flour is just whisked into the milk and heated until thick. The key to the recipe is using a higher fat milk.

Milk variations:

  • Whole dairy milk – my favorite with the thickest, creamiest results
  • Reduced-fat (2%) milk – Most often I use 2% milk because that’s what I have on-hand. Results are still very, very good.
  • Low-fat (1%) milk – Results will be thinner
  • Fat-free milk – Not really recommended, unless you add another tablespoon of flour. You may taste the flour a bit in the final result.
  • Soy beverage – Again results will be thinner. Add a 1 1/2 teaspoons flour more

>> Nutrition Bonus: This sauce is lower in salt as the only salt is from the cheese, not butter or added salt.

BONUS hack:
This 5-Minute Cheese Sauce also a delicious base for soup. Just add cooked veggies like: potatoes, sweet potatoes, winter squash, broccoli, cauliflower or others. Then puree the 5-Minute Cheese Sauce and the veggies together into a creamy soup using a blender or immersion blender. Easy thick and creamy 5-Minute Cheese Sauce for topping broccoli, nachos or bowl of mac and cheese via @TspCurry

5-Minute Cheese Sauce

Easy thick and creamy cheese sauce for topping broccoli, nachos, or even a big bowl of mac and cheese.

  • Author: Serena Ball
  • Yield: 4-5 servings 1x

Scale 1x2x3x

  • 1 cup milk (whole or 2% recommended)
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon garlic powder
  • 1 1/2 cups (4 ounces) shredded Cheddar Cheese
  1. In a small pot, whisk together milk, flour and garlic powder. Put pot over medium heat and stir constantly until just before boiling.
  2. Cook 1-2 minutes more until thick, stirring constantly.
  3. Remove from heat and stir in cheese.

Salt and pepper may be added to taste. I don’t usually add any as I think the cheese has enough flavor.

If cheese sauce hardens after removing from heat, just rewarm on stove or in a microwave-safe dish.

What type of cheese would you add to this cheese sauce? Gouda? Blue cheese? Garlic & herb cheese?