Creamy Cauliflower Alfredo Pasta (Printable version)

Light and velvety cauliflower-based Alfredo sauce coats tender pasta for guilt-free comfort food.

# Ingredient list:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (approximately 24.7 ounces)
02 - 3 cloves garlic, peeled
03 - 1 small yellow onion, chopped

→ Dairy & Alternatives

04 - 2 tablespoons unsalted butter
05 - 1/3 cup grated Parmesan cheese, plus extra for serving
06 - 1/2 cup milk (dairy or unsweetened plant-based)

→ Pasta

07 - 12.3 ounces fettuccine or linguine

→ Seasonings

08 - 1 teaspoon salt, plus additional to taste
09 - 1/2 teaspoon freshly ground black pepper
10 - Pinch of ground nutmeg, optional

→ Garnishes

11 - Fresh parsley, chopped (optional)
12 - Extra Parmesan cheese (optional)

# Step-by-step guide:

01 - Bring a large pot of salted water to a boil. Add cauliflower florets, garlic cloves, and chopped onion. Cook for 8 to 10 minutes until cauliflower is very tender and easily pierced with a fork.
02 - Using a slotted spoon, transfer the cooked vegetables to a blender. Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg if using. Blend until completely smooth and creamy. Add a splash of reserved cooking water if needed to reach desired consistency.
03 - In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain through a colander.
04 - Return drained pasta to the pot. Pour over the cauliflower Alfredo sauce and toss well to coat. Add reserved pasta water gradually as needed to achieve desired creaminess.
05 - Taste and adjust seasoning with salt and pepper as needed. Serve immediately while hot, garnished with fresh parsley and additional Parmesan cheese if desired.

# Expert tips:

01 -
  • A low-fat, nutrient-dense alternative to traditional heavy Alfredo sauce.
  • The cauliflower creates a naturally velvety texture that is incredibly smooth.
  • Easy to prepare in under 45 minutes using standard pantry staples.
02 -
  • Use the starchy pasta cooking water to adjust the sauce thickness once it is combined with the noodles.
  • Adding a pinch of nutmeg provides a classic Alfredo aroma that complements the cauliflower beautifully.
  • If the sauce thickens too much while sitting, whisk in a tablespoon of warm milk or water to loosen it up.
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