Creamy Cauliflower Alfredo Pasta

Name: Creamy Cauliflower Alfredo Pasta
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 medium cauliflower, chopped; 2 cloves garlic, minced; 1 cup vegetable broth; 1/4 cup nutritional yeast; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 12 oz fettuccine or pasta of choice; Fresh parsley for garnish (optional)

Highlighted under: Healthy Table Creations

I love making Creamy Cauliflower Alfredo Pasta because it combines comfort and nutrition in one delicious dish. The blend of creamy cauliflower sauce with the perfect pasta creates a satisfying meal that doesn’t compromise on flavor. I also appreciate how quick and easy it is to prepare, making it a go-to weeknight dinner. Plus, it’s a great way to sneak in some veggies while indulging in a creamy, rich sauce. Trust me, this creamy delight will quickly become a family favorite!

Created by

Adeline Morris

Last updated on 2026-01-15T16:22:28.267Z

When I first made this Creamy Cauliflower Alfredo Pasta, I was surprised at how incredibly creamy the sauce turned out, all thanks to the cauliflower. By steaming the cauliflower before blending, it softens perfectly and creates an ultra-smooth texture that feels indulgent but is actually guilt-free. Making deliciously creamy pasta has never been this easy or healthy!

I experimented with various seasonings and settled on garlic and nutritional yeast to enhance the flavor profile. Not only does it taste amazing, but it also adds a lovely, cheesy essence that pairs beautifully with the pasta. This dish is a winner all around and has become a staple in my household!

Why You'll Love This Recipe
Rich, creamy texture that satisfies without the calories
A healthy twist on classic Alfredo using cauliflower
Quick preparation makes it perfect for busy weeknights

The Role of Cauliflower in the Sauce

Cauliflower is the star ingredient in this Alfredo sauce, providing a creamy base without the heaviness of traditional cream. When steamed, it becomes tender and blends smoothly, creating a rich texture. Nutritional yeast adds a cheesy, umami flavor that complements the garlic, making the sauce savory and satisfying. The subtle taste of cauliflower means it won't overshadow the other ingredients, allowing the sauce to mimic the classic Alfredo flavor profile while being much lighter and healthier.

One key to success with this sauce is ensuring the cauliflower is steamed until fork-tender. If overcooked, it may become too watery, resulting in a thinner sauce. Ideally, you want to steam the cauliflower for about 10 minutes—it should be soft enough to blend but not falling apart. If you're short on time, you can use pre-riced cauliflower, but be careful not to over-blend, as it can turn gummy.

Perfecting the Pasta

Choosing the right pasta can elevate this dish immensely. I recommend using fettuccine for its flat shape, which holds onto the sauce well, but feel free to use any pasta you have on hand. Cooking it al dente ensures that the pasta maintains a slight bite, providing a lovely contrast to the creamy sauce. Remember to taste the pasta a minute or two before the package indicates; it should be tender yet firm, as it will continue to cook slightly after being drained.

Don’t forget to save that reserved pasta water! It's an essential tool for adjusting your sauce's consistency. If you find the sauce is too thick once combined with the pasta, add a splash of the starchy water to create a silky, cohesive dish. Start with a tablespoon at a time until the sauce reaches your desired creaminess; it’s better to add less and adjust as needed.

Storage and Reheating Tips

This Creamy Cauliflower Alfredo Pasta makes for great leftovers, so consider making a double batch. To store, transfer the cooled pasta with sauce into an airtight container and refrigerate for up to three days. If you plan to freeze it, leave the pasta slightly undercooked to maintain its texture upon reheating. Freeze in individual portions, and when ready to enjoy, simply defrost in the refrigerator overnight before reheating on the stovetop or in the microwave.

When reheating, be cautious as the creaminess of the cauliflower can dry out easily. Add a splash of vegetable broth or water before warming to help restore its creamy texture. Heat gently over low heat and stir frequently until it's warmed through—this helps to prevent burning and ensures the sauce remains luscious.

Ingredients

For the Sauce

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

For the Pasta

12 oz fettuccine or pasta of choice
Fresh parsley for garnish (optional)

Combine all ingredients for a creamy sauce packed with flavor and goodness.

Instructions

Prepare the Cauliflower Sauce

In a pot, steam the chopped cauliflower for about 10 minutes until tender. In a blender, combine the steamed cauliflower, minced garlic, vegetable broth, nutritional yeast, salt, and pepper. Blend until smooth and creamy.

Cook the Pasta

In a large pot, boil water and cook the pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water, then drain the pasta.

Combine Pasta and Sauce

In the pot, combine the drained pasta and cauliflower sauce. If the sauce is too thick, add the reserved pasta water a little at a time until you reach the desired consistency. Mix well to coat the pasta evenly.

Serve

Plate the pasta and garnish with freshly chopped parsley if desired. Serve immediately and enjoy!

Feel free to customize with your favorite protein or veggies!

Pro Tips

For added flavor, try adding a pinch of nutmeg to the sauce or sautéing some mushrooms to mix in with the pasta.

Variations to Try

Feel free to customize this pasta dish by adding your favorite vegetables. Spinach, peas, or roasted red peppers can all enhance the flavor and add nutrients. Simply sauté them briefly with the garlic before blending to incorporate into the sauce for added color and texture. You could also stir in cooked, shredded chicken or sautéed shrimp for a protein boost, making this a well-rounded meal.

For a spicy kick, consider adding red pepper flakes or fresh herbs like basil or thyme to your sauce. These will bring a lovely aroma and flavor complexity. Experimenting with different cheeses, like Parmesan or Pecorino, can also provide an extra layer of flavor—just sprinkle it on top before serving for an added finish.

Serving Suggestions

To elevate your serving experience, consider pairing this creamy pasta with a light, crisp salad or some roasted vegetables. The freshness of a simple arugula salad with lemon dressing balances the richness of the Alfredo, creating a fulfilling meal. Additionally, a sprinkle of toasted pine nuts or walnuts on top can provide delightful crunch and flavor contrast.

For an added touch, drizzle a bit of high-quality olive oil or a squeeze of fresh lemon juice over the plated pasta. This extra layer will brighten the flavors and enhance the overall dish. Remember to serve it immediately after preparing for the best taste and texture; the creamy sauce is at its finest when fresh!

Questions About Recipes

→ Can I make this dish vegan?

Yes! This recipe is already vegan as it uses nutritional yeast instead of cheese.

→ How can I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stove or in the microwave.

→ What other vegetables can I add?

Feel free to add spinach, peas, or broccoli for added nutrition and flavor.

→ Is it possible to make the sauce ahead of time?

Absolutely! You can make the sauce ahead of time and store it in the refrigerator. Simply reheat it when you're ready to serve.