Easy Creamy Cauliflower Alfredo (Printable)

Silky cauliflower-garlic sauce creates a velvety coating for al dente pasta in this guilt-free Italian-inspired dish.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (approximately 1.5 pounds)
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 whole milk or unsweetened plant-based milk

→ Pasta

07 - 12 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)

# How-To:

01 - Bring a large pot of salted water to a rolling boil. Add cauliflower florets, garlic cloves, and chopped onion. Cook for 8-10 minutes until cauliflower is fork-tender.
02 - Using a slotted spoon, carefully transfer the cooked vegetables to a blender, leaving cooking water in the pot.
03 - Add butter, grated Parmesan cheese, milk, salt, pepper, and nutmeg if desired to the blender. Blend on high speed until completely smooth and creamy. Add a splash of reserved cooking water if needed to achieve desired consistency.
04 - In the same pot with remaining cooking water, cook pasta according to package directions until al dente. Reserve 1 cup of pasta cooking water before draining pasta in a colander.
05 - Return drained pasta to the pot. Pour cauliflower Alfredo sauce over pasta and toss thoroughly to coat evenly. Add reserved pasta water gradually as needed to achieve desired creamy consistency.
06 - Taste and adjust seasoning with salt and pepper as needed. Divide among serving bowls and garnish with fresh parsley and additional Parmesan cheese if desired. Serve immediately.

# Expert Advice:

01 -
  • A clever no-cream cauliflower sauce offers a lower-fat alternative to traditional Alfredo.
  • Comes together in just 40 minutes, perfect for a quick weeknight dinner.
  • A great way to incorporate more vegetables into a kid-friendly pasta dish.
  • Easily customizable for vegan, vegetarian, or gluten-free diets.
02 -
  • Use a high-speed blender or food processor to achieve the smoothest, most velvety sauce consistency.
  • Don't skip the nutmeg; even a small pinch adds a professional depth of flavor common in traditional Alfredo sauces.
  • Always reserve your pasta water before draining, as it is the key to adjusting the sauce's creaminess without adding more fat.
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