Creamy Hidden-Veggie Pasta for Kids

This pasta came out of a very practical place. Wanting a creamy, comforting dinner that everyone at the table would eat, without turning vegetables into a separate negotiation.

The vegetables are there, but quietly. Cauliflower and carrots are blended into the sauce until they disappear, leaving behind a smooth, familiar texture and a mild, comforting flavor. Nothing tastes “healthy,” nothing needs explaining. It’s just a bowl of pasta that happens to be doing a bit more in the background.

It’s quick enough for a weeknight, gentle enough for kids, and honestly satisfying for adults too. One of those recipes that earns its spot in the regular rotation without any fuss.

Ingredients

• 350g pasta of your choice (penne, fusilli, or spaghetti work well)

• 2 cups cauliflower florets

• 2 medium carrots, chopped

• 2 ½ cups milk

• 2 tbsp butter

• 1 tbsp flour

• 1 cup grated cheddar cheese

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ cup starchy pasta water

• Salt and pepper to taste

Instructions

Cook the vegetables

Boil the cauliflower and carrots in salted water until very soft, about 8–10 minutes. Drain and set aside to cool slightly.

Blend the sauce base

Add the cooked vegetables to a blender along with the milk. Blend until completely smooth. The texture should be creamy, with no visible bits.

Make the roux

In a large pan, melt the butter over medium heat. Add the flour and cook, stirring, for about 1 minute. You’re looking to cook out the raw flour taste without letting it brown.

Build the sauce

Slowly pour in the blended vegetable mixture, whisking as you go to keep the sauce smooth. Let it cook for about 5 minutes, stirring regularly, until it thickens into a creamy sauce.

Season and add cheese

Add the garlic powder, onion powder, salt, and black pepper. Stir, then add the grated cheddar and let it melt fully into the sauce. Taste and adjust seasoning if needed.

Cook the pasta

While the sauce cooks, boil the pasta in well-salted water according to the package instructions. Before draining, reserve about ½ cup of the pasta cooking water.

Combine

Add the drained pasta directly into the sauce. Toss to coat evenly. If the sauce feels too thick, add a little of the reserved pasta water until it loosens to your liking.

Serve warm, with extra cheese or a bit of parsley on top if you like.

Notes & Variations

This sauce is forgiving. If you have other vegetables around, zucchini, spinach, or even butternut squash blend in well. Leftovers keep nicely. Store pasta and sauce together, add a splash of milk when reheating to bring it back to a creamy texture.