Cauliflower Alfredo Pasta

parttimehomecook
Mar 1, 2025
2 min read

Updated: Jan 3

Creamy pasta is one of those things everyone loves, but I don’t always want something heavy. This cauliflower Alfredo is my lighter, everyday version. The sauce is smooth and comforting, but instead of cream doing all the work, cauliflower takes the lead quietly in the background.

It’s also one of those recipes where vegetables disappear in the best way. Even if cauliflower isn’t a favorite on its own, blended into a sauce like this, it just becomes part of the creaminess. I usually serve it straight away while the sauce is silky and coats the pasta perfectly, since it thickens as it cools.

Creamy cauliflower Alfredo pasta tossed with smooth sauce, finished with parsley and Parmesan.

Ingredients

500g pasta of your choice (such as spaghetti or penne)
One medium cauliflower (cut into florets)
Two to three garlic cloves (minced)
1 tbsp butter or olive oil
One cup of milk (or unsweetened plant-based milk for a vegan option)
One-quarter cup of grated Parmesan (or nutritional yeast for a vegan alternative)
Half a cup of reserved pasta water
Salt and pepper to taste
Chopped parsley to garnish

Instructions

Cook the pasta

Bring a large pot of well-salted water to a boil. Cook the pasta until al dente and reserve about ½ cup of the pasta water before draining.

Cook the cauliflower

While the pasta cooks, boil or steam the cauliflower florets until very soft. Drain well.

Build the base

Heat the butter or olive oil in a pan over medium heat. Add the garlic and cook briefly until fragrant, without letting it brown

Blend the sauce

Add the cooked cauliflower, garlic, milk, Parmesan, salt, pepper, and reserved pasta water to a blender. Blend until smooth and creamy. Adjust the consistency with a little more milk or pasta water if needed.

Bring it together

Pour the sauce back into the pan and warm gently. Add the drained pasta and toss until everything is evenly coated.

Serve

Serve immediately with chopped parsley and a drizzle of olive oil. It works well on its own, or with a simple salad on the side. Grilled chicken or shrimp also pair nicely if you want to add protein.