Description
If you crave the rich, velvety flavor of Alfredo sauce but want a lighter, healthier twist, cauliflower pasta sauce is the perfect solution. This recipe transforms humble cauliflower into a creamy, flavorful sauce that rivals traditional Alfredo. It’s packed with nutrients, low in calories, and incredibly versatile. Best of all, it uses simple ingredients and comes together in under 30 minutes.
Ingredients
1 medium head of cauliflower (about 4 cups florets, chopped)
2 tablespoons olive oil or unsalted butter
1 medium onion, finely diced
3 garlic cloves, minced
2 cups low-sodium vegetable broth (or chicken broth for more flavor)
1 cup whole milk (or unsweetened almond milk for a dairy-free version)
½ cup freshly grated Parmesan cheese (or nutritional yeast for a vegan option)
½ teaspoon salt (adjust to taste)
¼ teaspoon freshly ground black pepper
1 pinch nutmeg (optional, enhances creaminess)
12 ounces pasta of choice (fettuccine, linguine, penne, or gluten-free pasta)
Fresh parsley, chopped, for garnish
Instructions
Prepare the Cauliflower – Wash and chop cauliflower into small florets.
Cook Aromatics – In a pot, heat olive oil or butter. Add onion and sauté 4–5 minutes until translucent. Stir in garlic and cook 1 minute.
Simmer – Add cauliflower florets and broth. Bring to boil, reduce heat, simmer 10–12 minutes until fork-tender.
Blend Sauce – Transfer mixture to a blender. Add milk, Parmesan, salt, pepper, and nutmeg. Blend until creamy. Adjust seasoning.
Cook Pasta – Boil pasta until al dente. Drain, reserving ½ cup pasta water.
Combine – Toss pasta with cauliflower sauce. Add reserved pasta water if needed.
Serve – Garnish with parsley and extra Parmesan.
Notes
Use an immersion blender for less cleanup.
For dairy-free: swap milk with almond milk and Parmesan with nutritional yeast.
Add grilled chicken, shrimp, or mushrooms for extra protein.
Sauce thickens when cooled—add broth or milk when reheating.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course / Pasta
- Method: Stovetop + Blender
- Cuisine: Italian-Inspired
Nutrition
- Serving Size: 1 ½ cups pasta with sauce
- Calories: 320
- Sugar: 5 g
- Sodium: 410 mg
- Fat: 11 g
- Saturated Fat: 4 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 6 g
- Protein: 12 g
- Cholesterol: 15 mg
Keywords: cauliflower pasta sauce, cauliflower Alfredo, healthy Alfredo, creamy cauliflower sauce, light pasta sauce