Creamy Cauliflower Alfredo Pasta – Healthy Recipes for Dinner

Okay, I have to confess—I was skeptical the first time I swapped traditional heavy cream for cauliflower in Alfredo sauce. But oh wow, it turned out so dreamy and silky that I instantly became a believer. The texture is perfectly smooth and velvety, and the subtle sweetness of the cauliflower gives this pasta a delicate but rich flavor that feels indulgent without the guilt. Plus, it’s a sneaky way to get some extra veggies on the plate without anyone noticing! If you love creamy pasta but want something lighter and packed with nutrients, you’re going to adore this recipe.

Quick Facts

• Yield: Serves 4
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Ingredients

For the Main Dish:

• 12 ounces fettuccine or your favorite pasta
• 1 medium head cauliflower, cut into florets (about 4 cups)
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1/2 cup grated Parmesan cheese
• 1/2 cup unsweetened almond milk or any milk
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)

How I Make It

Step 1:

Bring a large pot of salted water to a boil and cook your pasta according to package instructions until al dente. Drain and save about 1/2 cup of pasta water for later—this comes in handy if your sauce needs to loosen up.

Step 2:

While the pasta cooks, steam your cauliflower florets until they are very tender, about 10 minutes. Soft cauliflower is key for a creamy, smooth sauce.

Step 3:

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté just until fragrant, about 1-2 minutes—don’t let it brown or it will taste bitter.

Step 4:

Transfer the steamed cauliflower, sautéed garlic, vegetable broth, and almond milk into a blender or use an immersion blender. Blend until super smooth. If the sauce feels too thick, add a splash more broth or reserved pasta water to reach a silky consistency.

Step 5:

Return the sauce to the skillet and warm gently over low heat. Stir in the Parmesan cheese until melted and fully incorporated. Taste and season with salt and pepper.

Step 6:

Add the drained pasta into the sauce, tossing well to coat every strand. Garnish with chopped parsley and an extra sprinkle of Parmesan if you like. Serve immediately and enjoy the creamy goodness!

Variations & Tips

• Add sautéed mushrooms or spinach for an extra veggie boost.
• Swap Parmesan for Pecorino Romano for a sharper flavor.
• Use cashew cream instead of milk for an even richer texture.
• For a bit of heat, sprinkle red pepper flakes on top before serving.
• If the sauce separates or looks grainy, stir in a splash of hot pasta water to bring it back together.

How I Like to Serve It

This pasta shines as a cozy weeknight dinner but also works great for company because it feels fancy without fuss. Pair it with a crisp green salad and some crusty bread. For spring or summer, toss in fresh cherry tomatoes or grilled zucchini to brighten the plate.

Notes

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat gently on the stove with a splash of water or broth to maintain creaminess.

Closing: Creamy Cauliflower Alfredo Pasta is one of those recipes that feels indulgent but leaves you feeling good—and that’s why it’s a regular on my dinner table.