Creamy Cauliflower Alfredo Pasta

Name: Creamy Cauliflower Alfredo Pasta
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 medium head of cauliflower, chopped; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 cup vegetable broth; 1/2 cup nutritional yeast; Salt and pepper, to taste; 8 ounces fettuccine or pasta of choice; Fresh parsley, for garnish

Highlighted under: Vitality Kitchen

I love experimenting with pasta dishes, and this Creamy Cauliflower Alfredo Pasta has quickly become one of my favorites. The blend of roasted cauliflower creates a rich, creamy sauce that's surprisingly healthy without sacrificing flavor. Preparing the cauliflower this way gives it a wonderful caramelized taste that beautifully complements the pasta. It’s a versatile recipe too, perfect for a cozy family dinner or a gathering with friends. Trust me, once you try this creamy goodness, you'll want to make it again and again.

Created by

Eliza Thornton

Last updated on 2026-01-15T15:40:17.831Z

When I first attempted to make a healthier version of Alfredo sauce using cauliflower, I was pleasantly surprised by the outcome. The key was roasting the cauliflower beforehand, which brings out its natural sweetness and flavor. Blending it to a silky smooth consistency was a game-changer, as it mimicked the creaminess of traditional Alfredo sauces without needing heavy cream.

To make it even better, I like adding a sprinkle of nutritional yeast for that cheesy flavor and sautéing garlic for depth. This dish has now become a regular on our dinner table, proving that healthy eats can be delicious too!

Why You'll Love This Recipe
Rich, creamy texture without the extra calories
Cauliflower makes it a healthier alternative to traditional Alfredo
Easy to prepare and packed with flavor

Perfecting the Roasting Technique

When roasting the cauliflower, it's crucial to ensure that the pieces are uniformly sized, around one inch, to achieve even cooking. If the florets are too large, they may remain undercooked in the center while the exterior gets overly charred. Remember to toss the cauliflower halfway through roasting, about 10 minutes in, to promote even browning. Aim for a golden-brown finish for that caramelized flavor that really enhances the overall dish.

The roasting time can vary based on your oven’s accuracy, so keep an eye on the cauliflower as it cooks. It should be fork-tender and golden, achieving a slight crisp at the edges. If you notice your cauliflower starts to brown too quickly, lower the oven temperature by 25°F (about 10°C) to allow the insides to cook without burning the outsides.

Nutritional Yeast: A Flavor Powerhouse

Nutritional yeast is a game-changer in this recipe. Not only does it provide a cheese-like flavor, but it also adds a wealth of nutrients, including B vitamins and protein, making this dish both tasty and nourishing. If you're looking for a vegan-friendly substitute for parmesan in traditional Alfredo, nutritional yeast is perfect. For cheese lovers, try adding a sprinkle of grated parmesan on top for serving.

If you find yourself without nutritional yeast, you can substitute it with a blend of ground cashews and a touch of lemon juice for a similarly creamy texture while enhancing the flavor profile. Just make sure to blend the cashews until they are smooth to avoid gritty sauce.

Storing and Reheating Leftovers

Leftover Creamy Cauliflower Alfredo Pasta can be stored in an airtight container in the refrigerator for up to three days. When reheating, add a splash of vegetable broth to keep the sauce from becoming too thick or clumpy. Gently warm it on the stovetop over low heat until heated through, stirring frequently to maintain the creaminess of the sauce.

For longer storage, consider freezing the sauce separately from the pasta. Freeze the cooled cauliflower sauce in freezer-safe bags, laying them flat for easier storage. It can be kept frozen for up to three months and easily reheated on the stove or microwave, allowing for quick pasta dishes whenever cravings strike.

Ingredients

Ingredients for Creamy Cauliflower Alfredo Pasta

Ingredients

1 medium head of cauliflower, chopped
2 tablespoons olive oil
2 cloves garlic, minced
1 cup vegetable broth
1/2 cup nutritional yeast
Salt and pepper, to taste
8 ounces fettuccine or pasta of choice
Fresh parsley, for garnish

These ingredients come together to create a mouthwatering dish that everyone will love!

Instructions

Instructions for Preparation

Roast the Cauliflower

Preheat your oven to 425°F (220°C). Toss the chopped cauliflower with olive oil, salt, and pepper. Spread it on a baking sheet and roast for 20 minutes until golden brown and tender.

Make the Sauce

In a blender, combine the roasted cauliflower, minced garlic, and vegetable broth. Blend until smooth. Stir in nutritional yeast and season with salt and pepper to taste.

Cook the Pasta

Cook the fettuccine according to package instructions. Drain and set aside.

Combine and Serve

In a large skillet, combine the cooked pasta and the cauliflower sauce over medium heat. Toss until the pasta is well coated. Serve hot, garnished with fresh parsley.

Enjoy your creamy pasta dish that's both delicious and healthy!

Pro Tips

For an extra kick, consider adding crushed red pepper flakes or your favorite herbs to the sauce. This pasta can also be paired beautifully with steamed broccoli or grilled chicken for a more substantial meal.

Serving Suggestions

To elevate your Creamy Cauliflower Alfredo Pasta, consider adding sautéed vegetables such as spinach, mushrooms, or bell peppers for extra color, flavor, and nutrition. These can be added directly into the skillet with the pasta and sauce for a few minutes until just wilted, merging beautifully with the creamy texture.

For protein-packed variations, grilled chicken or shrimp works wonderfully, balancing the dish and adding depth without overwhelming the original flavors. Just make sure to season them with a bit of salt and pepper to harmonize the taste.

Variations on the Recipe

While fettuccine is a classic choice, feel free to experiment with other pasta shapes like penne or whole grain varieties for a different texture. For a gluten-free option, choose gluten-free pasta and ensure that your vegetable broth is also gluten-free to cater to dietary needs.

To enhance the flavor profile, consider adding fresh herbs like basil or thyme to the sauce just before blending. This not only adds a burst of freshness but also makes the dish visually appealing with specks of green throughout.

Questions About Recipes

→ Can I substitute the nutritional yeast?

Yes, you can use grated Parmesan cheese instead, but it will increase the calories.

→ Is this recipe gluten-free?

Yes, if you use gluten-free pasta, this recipe will be gluten-free.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze the sauce?

Yes, the cauliflower sauce can be frozen. Just thaw and reheat before mixing it with the pasta.