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 large head of cauliflower, chopped; 2 tablespoons olive oil; 3 cloves garlic, minced; 2 cups vegetable broth; 2 tablespoons nutritional yeast; 1 teaspoon salt; 1/4 teaspoon black pepper; 1/4 teaspoon nutmeg; 12 ounces fettuccine pasta; Fresh parsley, for garnish

Highlighted under: Healthy & Light

When I first decided to make Creamy Cauliflower Alfredo Pasta, I was amazed at how simple it was to create a delicious and creamy sauce without heavy cream. The subtle nutty flavor of the roasted cauliflower gave the dish a unique twist that completely elevated the traditional alfredo recipe. Plus, it felt good knowing I was incorporating a healthy vegetable into a comforting favorite. This recipe is perfect for a weeknight dinner when I crave something rich yet lighter on the calories.

Created by

Violet Hart

Last updated on 2026-01-15T13:40:11.200Z

While testing different pasta sauces, I stumbled upon the idea of using cauliflower as a base, and it transformed my cooking forever. Roasting the cauliflower adds a depth of flavor that I didn't expect. Each blend creates a silky-smooth texture that mimics conventional alfredo in the best way possible.

I've learned to toss in a pinch of nutmeg for a warm warmth that all creamy sauces should have. It’s little details like this that truly elevate the dish. The result is not just a healthier alternative; it’s a recipe I return to time and time again, loved by both family and friends.

        Why You'll Love This Recipe
        Luscious, creamy texture without the guilt
Healthy cauliflower provides essential nutrients
Quick to prepare, perfect for busy weeknights

      

Ingredient Insights

The star ingredient in this creamy pasta dish is undoubtedly the cauliflower. Not only does roasting the cauliflower enhance its natural sweetness and add a nutty flavor, but it also serves as a fantastic base for the sauce. Roasting at 400°F (200°C) allows the cauliflower to caramelize slightly, which deepens its flavor. This technique maximizes the vegetable’s potential and transforms it from a humble side into a luscious sauce component.

Another key ingredient is nutritional yeast, which adds a cheesy flavor without the calories and fats of traditional cheese. It's rich in B vitamins and enhances the overall creaminess of the sauce. If you find yourself out of nutritional yeast, you can substitute half the amount with grated Parmesan cheese for a non-vegan option or try using ground sunflower seeds for a nut-free alternative.

Perfecting Your Sauce

When preparing the sauce, it’s crucial to ensure that the garlic is sautéed until fragrant but not browned. Cooking garlic on medium heat brings out its flavor. If you accidentally overcook it, the sauce may develop a bitter taste, so keep a close eye on it. Once combined with the roasted cauliflower and broth, blending until completely smooth is important for achieving that creamy texture. A high-speed blender works wonders, but an immersion blender can also do the job if you’re careful to blend thoroughly.

Incorporating the right amount of seasoning is essential as well. The nutmeg, while often an overlooked spice in savory dishes, enriches the sauce with a warm depth that balances the flavors. I recommend tasting the sauce before mixing it with the pasta, adjusting salt and pepper to your preference, and adding a splash of lemon juice if you want a bit of brightness.

Ingredients

Gather the following ingredients to prepare the Creamy Cauliflower Alfredo Pasta:

Ingredients

1 large head of cauliflower, chopped
2 tablespoons olive oil
3 cloves garlic, minced
2 cups vegetable broth
2 tablespoons nutritional yeast
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
12 ounces fettuccine pasta
Fresh parsley, for garnish

Make sure to have these ingredients ready to achieve the perfect creamy sauce!

Instructions

Follow these steps to create your delicious Creamy Cauliflower Alfredo Pasta:

Roast the Cauliflower

Preheat your oven to 400°F (200°C). Toss the chopped cauliflower in olive oil and arrange it on a baking sheet. Roast for about 20 minutes, or until golden and tender.

Prepare the Sauce

In a large saucepan, sauté the minced garlic over medium heat until fragrant. Then, add the roasted cauliflower, vegetable broth, nutritional yeast, salt, pepper, and nutmeg. Blend until smooth, then heat gently.

Cook the Pasta

In a pot of boiling salted water, cook the fettuccine according to package instructions. Reserve some pasta water before draining.

Combine and Serve

Toss the cooked pasta with the cauliflower sauce, adding reserved pasta water to reach your desired consistency. Serve hot, garnished with fresh parsley.

Enjoy your creamy and hearty dish!

Pro Tips

For a richer flavor, consider adding a squeeze of lemon juice or a drizzle of truffle oil just before serving.

Storage and Reheating Tips

This Creamy Cauliflower Alfredo Pasta can easily be stored in the refrigerator for up to 3 days. Just make sure to let it cool completely before transferring it to an airtight container. If you plan to enjoy leftovers, I recommend keeping the pasta and sauce separate as they can absorb moisture and become gummy when stored together.

When it comes time to reheat, you can either warm it on the stovetop over low heat, adding a splash of vegetable broth to loosen it up, or microwave it in intervals. If reheating in the microwave, use a microwave-safe bowl and cover it to retain moisture. Stir halfway through for even heating.

Serving Suggestions

To elevate your Creamy Cauliflower Alfredo Pasta, try adding sautéed greens like spinach or kale for an added nutritional boost and a pop of color. A sprinkle of toasted pine nuts or sunflower seeds on top adds not only flavor but also a delightful crunch that complements the creamy texture beautifully.

For a little heat, consider adding a pinch of red pepper flakes to the sauce or garnishing each plate with freshly cracked black pepper. A side salad or garlic bread would pair wonderfully, making for a complete and satisfying meal that's comforting yet light.

Questions About Recipes

→ Can I use frozen cauliflower?

Yes, frozen cauliflower will work just fine. Just ensure to thaw and drain excess water before roasting.

→ What can I use instead of nutritional yeast?

If you don't have nutritional yeast, you can use grated Parmesan cheese for a non-vegan option.

→ How can I make it vegan?

This recipe is already vegan, just ensure to use vegan pasta or confirm that your fettuccine is made without eggs.

→ How do I store leftovers?

Leftovers can be stored in an airtight container in the refrigerator for up to three days. Reheat gently on the stove.