Creamy Cauliflower Alfredo Pasta

Name: Creamy Cauliflower Alfredo Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 12 oz fettuccine or your choice of pasta; 1 medium head of cauliflower, chopped; 4 cloves garlic, minced; 1 cup vegetable broth; 1 cup unsweetened nut milk; 2 tbsp olive oil; Salt and pepper to taste; 1 tbsp lemon juice; Fresh parsley for garnish; Red pepper flakes (optional)

Highlighted under: Healthy & Light

I love making Creamy Cauliflower Alfredo Pasta because it’s a hearty yet healthy alternative to traditional Alfredo dishes. The cauliflower gives a wonderfully creamy texture without all the calories. I enjoy blending the cauliflower with garlic and a squeeze of lemon juice for an extra flavor boost. It’s amazing how such a simple vegetable can transform into a luxurious pasta sauce! Whether I'm cooking for myself or hosting friends, this recipe always impresses and keeps everyone coming back for more.

Created by

Poppy Walsh

Last updated on 2026-01-15T13:01:20.994Z

When I first decided to try cauliflower in an Alfredo recipe, I was skeptical. However, experimenting with roasting it first added a depth of flavor that truly surprised me! Blending grilled garlic with the roasted cauliflower gives a rich taste that you wouldn't expect from a vegetable-based sauce. I discovered that adding a splash of nut milk at the end enhances the creaminess, making it incredibly satisfying.

If you're looking for an alternative to heavy cream, this dish will redefine your expectations of vegetarian pasta. I always serve this pasta with a sprinkle of fresh parsley and a dash of red pepper flakes – it’s the perfect finishing touch that elevates the whole dish!

        Why You'll Love This Recipe
        Rich, creamy texture without the extra calories
Delicious garlic flavor pairs beautifully with pasta
A healthy yet indulgent alternative to classic Alfredo
Quick and easy to prepare for any weeknight dinner

      

Elevating the Cauliflower Sauce

The key to a successful cauliflower Alfredo sauce is achieving the perfect creamy texture. Ensure that the cauliflower is chopped evenly for consistent cooking. If you're pressed for time, you can use pre-chopped cauliflower or even frozen cauliflower, which eliminates the need for chopping altogether. Just remember to steam it until tender, about 5-8 minutes, to avoid a grainy sauce. The garlic should be lightly golden when sautéed to maximize its flavor; avoid burning it for best results.

Don't hesitate to adjust the seasoning of the sauce to your taste. Adding a pinch of nutmeg can give it a hint of warmth, while a splash more lemon juice can brighten up the flavors. If you prefer a thinner sauce, gradually add more vegetable broth or nut milk until you reach the desired consistency. This flexibility allows you to personalize the sauce according to your preferences, making it unique every time you prepare it.

Perfecting Your Pasta

Choosing the right pasta shape can impact the overall dish. Fettuccine is a classic choice that holds onto the thick sauce beautifully, but other types like penne or farfalle will also work well. For an interesting twist, consider using whole wheat or gluten-free pasta for added nutrition or dietary needs. Just keep an eye on the cooking times, as they can vary from standard pasta.

After draining the pasta, be sure not to rinse it. This keeps the starches intact, which helps the sauce cling better. If you’re making the sauce ahead of time and reheating, adding a splash of pasta water when combining them can help the sauce emulsify and coat the pasta more smoothly. I find that this trick not only improves the texture but also prevents the sauce from becoming too thick or clumpy.

Ingredients

Ingredients for Creamy Cauliflower Alfredo Pasta

Pasta

12 oz fettuccine or your choice of pasta

Cauliflower Sauce

1 medium head of cauliflower, chopped
4 cloves garlic, minced
1 cup vegetable broth
1 cup unsweetened nut milk
2 tbsp olive oil
Salt and pepper to taste
1 tbsp lemon juice
Fresh parsley for garnish
Red pepper flakes (optional)

Instructions

Cooking Instructions

Cook the Pasta

In a large pot, bring salted water to a boil and add the pasta. Cook according to package instructions until al dente, then drain and set aside.

Prepare the Cauliflower

In a large saucepan, heat olive oil over medium heat. Add the chopped cauliflower and garlic, sautéing until the cauliflower is tender, about 5-7 minutes.

Blend the Sauce

Add the sautéed cauliflower, vegetable broth, nut milk, lemon juice, salt, and pepper to a blender. Blend until smooth and creamy.

Combine Pasta and Sauce

Return the drained pasta to the pot and pour the cauliflower sauce over it. Stir well to combine, heating over low heat until warmed through.

Serve

Plate the pasta and garnish with fresh parsley and a sprinkle of red pepper flakes if desired. Enjoy your delicious Creamy Cauliflower Alfredo Pasta!

Pro Tips

For an extra cheesy flavor, consider adding nutritional yeast to the cauliflower sauce while blending. You can also add steamed broccoli or peas for added nutrition and color.

Make-Ahead Tips

This Creamy Cauliflower Alfredo Pasta is an excellent option for meal prep. You can prepare the cauliflower sauce in advance and store it in an airtight container in the refrigerator for up to three days. When you’re ready to serve, simply reheat the sauce on low heat while cooking the pasta. This makes weeknight dinners a breeze, allowing you to enjoy a gourmet meal without extensive cooking time.

If you want to freeze the sauce, pour it into freezer-safe containers and label them with the date. It can be frozen for up to three months. When reheating from frozen, thaw it in the refrigerator overnight, then warm it gently on the stove. Just remember to stir well and add a little nut milk or vegetable broth to restore its creamy consistency as it heats up.

Serving Suggestions

For a delightful presentation, serve your Creamy Cauliflower Alfredo Pasta topped with freshly grated Parmesan cheese or a vegan cheese alternative for those who are dairy-free. Adding a sprinkle of toasted pine nuts or walnuts can introduce a wonderful crunch that contrasts with the creamy sauce, enhancing both flavor and texture.

Consider pairing the pasta with a simple side salad tossed in a light vinaigrette to balance the richness of the dish. A side of steamed asparagus or sautéed spinach works beautifully, adding color and nutritional benefits. I also enjoy serving this pasta with crusty whole-grain bread for mopping up any leftover sauce, ensuring nothing goes to waste.

Questions About Recipes

→ Can I use frozen cauliflower?

Yes, frozen cauliflower works well! Just ensure it's thawed and drained before cooking.

→ What type of pasta can I use?

You can use any pasta shape you like! Gluten-free pasta options are also great.

→ How can I make this dish vegan?

This recipe is already vegan as it uses nut milk and vegetable broth. Just double-check your pasta type to ensure it's vegan.

→ Can I store leftovers?

Yes, you can store leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stovetop with a splash of water or nut milk to loosen the sauce.