Pin it Experience the ultimate guilt-free comfort food with this Easy Creamy Cauliflower Alfredo. This clever recipe transforms a humble head of cauliflower into a velvety, no-cream sauce that coats every strand of pasta in pure, silky perfection. It is a light yet satisfying meal that brings an Italian-inspired flair to your table without the heavy calories.
Pin it Whether you are looking to sneak more vegetables into your diet or simply want a lighter alternative to traditional Alfredo, this dish delivers. The secret lies in blending boiled cauliflower with garlic and Parmesan to create a sauce that is surprisingly decadent yet wholesome.
Ingredients
- 1 medium head cauliflower, cut into florets (about 700 g)
- 3 cloves garlic, peeled
- 1 small yellow onion, chopped
- 2 tablespoons unsalted butter
- 1/3 cup grated Parmesan cheese (plus extra for serving)
- 1/2 cup milk (dairy or unsweetened plant-based)
- 350 g fettuccine or linguine
- 1 teaspoon salt, plus more to taste
- 1/2 teaspoon freshly ground black pepper
- Pinch of ground nutmeg (optional)
- Fresh parsley, chopped (optional)
Instructions
- Step 1: Boil the Vegetables
- Bring a large pot of salted water to a boil. Add cauliflower florets, garlic, and chopped onion. Cook for 8–10 minutes until the cauliflower is very tender.
- Step 2: Prepare the Sauce Base
- Using a slotted spoon, transfer the cooked vegetables to a blender.
- Step 3: Blend until Smooth
- Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg (if using) to the blender. Blend until completely smooth and creamy. Add a splash of cooking water if needed to reach desired consistency.
- Step 4: Cook the Pasta
- In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain.
- Step 5: Combine
- Return drained pasta to the pot. Pour over the cauliflower Alfredo sauce and toss well to coat, adding reserved pasta water as needed for creaminess.
- Step 6: Serve
- Taste and adjust seasoning. Serve hot, garnished with fresh parsley and extra Parmesan if desired.
Zusatztipps für die Zubereitung
To achieve the smoothest texture, ensure the cauliflower is completely soft before blending. Using a high-powered blender will yield the most professional, velvety results. Always save your pasta water; its starchiness helps the sauce adhere perfectly to the noodles.
Varianten und Anpassungen
This recipe is highly adaptable. For a vegan version, use plant-based milk, vegan butter, and nutritional yeast instead of Parmesan. You can also boost the nutritional value by tossing in sautéed mushrooms, steamed broccoli, or using whole wheat or gluten-free pasta.
Serviervorschläge
Serve this pasta piping hot in shallow bowls. A final sprinkle of freshly ground black pepper and a generous handful of chopped parsley adds brightness. Pair it with a crisp green salad or roasted cherry tomatoes for a complete, balanced meal.
Pin it With 350 calories and 13g of protein per serving, this Easy Creamy Cauliflower Alfredo is a fantastic way to enjoy your favorite Italian flavors while staying on track with your health goals. It is proof that simple, vegetable-forward cooking can be just as indulgent as the original.
Recipe FAQs
- → Can I make this sauce ahead of time?
Yes, prepare the sauce up to 2 days in advance and store it in an airtight container in the refrigerator. Reheat gently on the stovetop, adding a splash of milk or pasta water to restore creamy consistency before tossing with freshly cooked pasta.
- → What pasta shapes work best?
Fettuccine and linguine are ideal as their flat surfaces hold the sauce beautifully, but penne, rigatoni, or fusilli also work well. Choose pasta with texture to help the silky sauce cling to every bite.
- → How can I add more protein?
Stir in grilled chicken strips, sautéed shrimp, or crispy pancetta during the final toss. For vegetarian options, add white beans, chickpeas, or toasted walnuts for protein and extra texture.
- → Is the sauce completely smooth?
Blending thoroughly creates a velvety consistency, though some prefer leaving slight texture for a rustic feel. For the silkiest result, blend on high speed for 1-2 minutes, adding pasta water as needed to reach desired creaminess.
- → Can I freeze leftovers?
The sauce freezes well for up to 3 months. Portion into freezer-safe containers, thaw overnight in the refrigerator, and reheat with a splash of milk. Cook fresh pasta when serving for best texture.
- → What vegetables can I add?
Sautéed mushrooms, steamed broccoli florets, roasted cherry tomatoes, or fresh spinach work beautifully. Add them during the final toss so they retain texture and color against the creamy sauce.