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: 1 medium cauliflower, chopped; 2 cloves garlic, minced; 1/4 cup nutritional yeast; 1 cup vegetable broth; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1/4 teaspoon nutmeg; 1 tablespoon olive oil; 12 ounces fettuccine or your choice of pasta; Salt, for boiling water; Fresh parsley, for garnish

Highlighted under: Healthy & Light

I absolutely love this Creamy Cauliflower Alfredo Pasta because it manages to deliver all the richness of traditional Alfredo while being a bit lighter and packed with nutrients. The first time I made it, I was genuinely surprised at how creamy the cauliflower could get when blended. I believe this dish is not only perfect for a cozy dinner but also a hit when I have friends over. This recipe has become a staple in my kitchen, and I'm sure it will become one in yours too.

Created by

Hallie Foster

Last updated on 2026-01-15T14:43:16.225Z

When I first decided to create this Creamy Cauliflower Alfredo Pasta, I was skeptical about how well cauliflower would work as a base for a creamy sauce. To my delight, I found blending cooked cauliflower with a bit of garlic and nutritional yeast created an incredibly smooth texture that mimics heavy cream. I love adding a pinch of nutmeg for a subtle warmth that elevates the dish.

Every time I serve it, I'm amazed at how everyone thinks they're indulging in a rich Alfredo, yet I've managed to sneak in a serving of vegetables. It’s a great way to enjoy pasta without any guilt. Plus, the color is a beautiful, inviting creamy white!

        Why You'll Love This Recipe
        Incredibly creamy without the calories of traditional Alfredo.
Packed with vegetables, making it a healthier pasta choice.
Quick and easy to make, perfect for weeknight dinners.

      

The Role of Cauliflower in the Sauce

The magic of this sauce lies in the cauliflower. When cooked and blended, cauliflower transforms into a silky, creamy base that mimics the texture of heavy cream without the added calories. It’s important to cook the cauliflower until it’s fork-tender; this usually takes about 10 minutes. Overcooking can lead to a mushier texture, so keep an eye on it. Choosing a medium-sized cauliflower head ensures you’ll get the right amount needed for the sauce without overwhelming the dish.

Nutritional yeast not only adds a cheesy flavor but also brings additional vitamins and minerals, including B vitamins, to this dish. If you're not familiar with it, you can find nutritional yeast in health food stores or the organic section of most supermarkets. In case you don’t have any on hand, you can substitute with grated Parmesan cheese for a non-vegan option, keeping in mind that it will add calories and change the flavor profile slightly.

Perfecting the Pasta

When it comes to choosing the right pasta, I recommend fettuccine for its width and ability to hold onto the creamy sauce, but feel free to use any pasta you prefer. Cooking pasta to al dente is crucial, as it will continue to cook slightly once combined with the hot sauce. Check the package instructions for cooking times, but typically, this is around 8-10 minutes. Remember to reserve that pasta water; a splash can rescue a sauce that’s a bit too thick.

Tossing the pasta with the sauce immediately is key to achieving that harmonious coating of flavors. If the sauce sticks too much to the pasta, adding back some reserved pasta water can create a glossy finish that clings beautifully to each strand. When combining, make sure the heat is low; this helps the pasta absorb the flavors without overcooking.

Ingredients

For the Cauliflower Alfredo Sauce

1 medium cauliflower, chopped
2 cloves garlic, minced
1/4 cup nutritional yeast
1 cup vegetable broth
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1 tablespoon olive oil

For the Pasta

12 ounces fettuccine or your choice of pasta
Salt, for boiling water
Fresh parsley, for garnish

Instructions

Prepare the Cauliflower

In a large pot, bring salted water to a boil. Add the chopped cauliflower and cook for about 10 minutes until tender. Drain and set aside.

Make the Sauce

In a blender, combine the cooked cauliflower, minced garlic, nutritional yeast, vegetable broth, salt, black pepper, nutmeg, and olive oil. Blend until smooth and creamy.

Cook the Pasta

In the same pot, cook your pasta according to package instructions until al dente. Reserve some pasta water, then drain.

Combine and Serve

Toss the cooked pasta with the cauliflower Alfredo sauce. If the sauce is too thick, add a little reserved pasta water until desired consistency is reached. Serve immediately, garnished with fresh parsley.

Pro Tips

For an extra kick, try adding some crushed red pepper flakes to the sauce for a spicy twist!

Make-Ahead Tips

This Creamy Cauliflower Alfredo Pasta is a fantastic make-ahead meal. The sauce can be prepared in advance and stored in an airtight container in the refrigerator for up to three days. Just reheat gently on the stove over low heat, adding in a bit of reserved pasta water to restore its creaminess. I often make a double batch of the sauce to have on hand for quick weeknight dinners—it's great with different types of pasta, veggies, or even as a sauce for baked dishes.

If you're planning to freeze the sauce, place it in freezer-safe containers. It can be stored for up to three months. When ready to use, defrost overnight in the refrigerator and reheat as mentioned above. This flexibility makes it an excellent option for busy lifestyles.

Flavor Variations

While the base recipe is delicious as is, there’s plenty of room for customization. For a hint of lemony freshness, consider adding a splash of lemon juice or zest to the sauce just before blending. You can also mix in sautéed spinach or kale for extra greens or add cooked mushrooms for an earthy dimension. These additions not only enhance the nutritional value but also add layers of flavor to the dish.

If you enjoy a bit of heat, sprinkle in some red pepper flakes during the blending process or right before serving. Alternatively, for a smoky flavor, a dash of liquid smoke can elevate the dish dramatically. The beauty of this pasta recipe lies in its versatility, making it simple to tailor to your taste preferences.

Questions About Recipes

→ Can I use frozen cauliflower?

Yes, frozen cauliflower is a convenient option. Just make sure to steam it first before blending.

→ How can I make this dish vegan?

This recipe is already vegan-friendly, as it uses nutritional yeast instead of cheese.

→ What can I add for extra protein?

Consider stirring in some cooked chickpeas or white beans before serving for a protein boost.

→ Can I prepare the sauce ahead of time?

Absolutely! You can prepare the sauce a day in advance and store it in the refrigerator. Just reheat it gently before mixing with the pasta.