Alfredo Sauce with Cauliflower
I’ve been making this cauliflower Alfredo pasta for over a decade, and it’s still a family favorite—my husband and kids request it time and time again! This sauce couldn’t be easier—just blend everything together, and it turns into a luxuriously smooth pasta sauce that's delicious to the last drop. No one will ever guess it’s secretly made with veggies!
Servings: 6 Servings
Calories: 339kcal
Equipment
Ingredients
- 1 head cauliflower chopped, approx. 4 cups
- 2 tablespoon olive oil or other neutral oil
- 1 white onion small, chopped
- 2 garlic cloves minced
- 12 oz fettuccini I used a brown rice brand but any noodle will work
- 1 cup milk any milk will work just make sure it's plain and unsweetened
- ⅓ cup parmesan grated, plus more for serving
- 1 teaspoon dijon mustard
- 1 tablespoon lemon juice
- ¼ teaspoon red pepper flakes
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- parsley chopped, optional for serving
Instructions
- If you haven't already, chop the cauliflower into large pieces. Add them to a big pot of water with a little salt and boil on high until fork tender. This can take anywhere from 8 - 10 minutes.1 head cauliflower
- Add the onion and garlic to a skillet with olive oil and cook until fragrant (approx. 3 - 5 minutes). Set aside.1 white onion, 2 garlic cloves, 2 Tbsp olive oil
- While the cauliflower is boiling, prepare the pasta according to package directions.12 oz fettuccini
- Drain the cauliflower and add to a high speed blender with the onion, garlic, milk, parmesan, dijon mustard, lemon juice, red pepper flakes, sea salt, and black pepper. Blend on high until smooth, creamy, and warm, scraping down the sides every so often. This can take anywhere from 3 - 5 minutes.1 cup milk, ⅓ cup parmesan, 1 tsp dijon mustard, 1 Tbsp lemon juice, ¼ tsp red pepper flakes, ¼ tsp sea salt, ⅛ tsp black pepper
- Drain the pasta noodles and add them back to the pot. Pour the cauliflower sauce on top of the noodles and toss well to distribute. Add a splash of warm water or milk if you need to thin out the sauce.
- Serve the pasta in bowls with extra parmesan on top and parsley if desired.parsley
Nutrition
Serving: 1bowl | Calories: 339kcal | Carbohydrates: 50g | Protein: 14g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 56mg | Sodium: 254mg | Potassium: 528mg | Fiber: 4g | Sugar: 6g | Vitamin A: 171IU | Vitamin C: 49mg | Calcium: 164mg | Iron: 2mg