Cauliflower Alfredo Pasta

Cauliflower Alfredo Pasta

For a winning meal, serve this easy, nutrient-dense Cauliflower Alfredo pasta. The base is made with cauliflower, sautéed onion and of course, you can’t have alfredo sauce without garlic.

Cauliflower Alfredo Pasta

If you're looking for a quick and easy meal with a gourmet flair, you've got to make this sauce! It's perfect for a romantic dinner or a busy weeknight meal.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Main Course
Cuisine American


  • Skillet
  • Large pot
  • High-powdered blender


  • 5 cups cauliflower florets
  • 325 g penne
  • 2 tsp olive oil
  • 1/3 cup bread crumbs
  • 3/4 cup grated parmesan cheese
  • 1/4 cup butter
  • 1 onion chopped
  • 3 garlic cloves minced
  • 1/2 cup 2% cow's milk or plant-based milk
  • 2 tsp salt
  • 1/2 tsp black pepper


Cook Cauliflower and Pasta

  • In a large pot of boiling salted water, cook cauliflower until tender, about 8 minutes
  • Using slotted spoon, transfer cauliflower to a bowl
  • In the same pot and using the same water, cook pasta according to package directions, adding frozen peas during last minute of cooking
  • Reserve 1 cup of the cooking liquid. Drain well
  • Meanwhile, in a small skillet, heat olive oil over medium heat

Toast Bread Crumbs (for topping)

  • Lightly toast bread crumbs, stirring often, until browned, about 3 minutes
  • Transfer to a separate bowl to cool
  • Stir in 2 tsp of grated parmesan

Prepare Cauliflower Alfredo Sauce

  • Meanwhile, in a large skillet, melt butter over medium-low heat
  • Cook onion and garlic until very soft, about 10 minutes
  • Add cauliflower, milk, salt and pepper. Bring to a boil
  • Transfer to a blender. Add reserved cooking liquid and remaining grated parmesan cheese
  • Blend until very smooth. It should have a similar creamy consistency to original alfredo sauce
  • Toss pasta mixture with cauliflower sauce to coat
  • Divide among plates; sprinkle with bread crumb mixture
Keyword cauliflower, easydinner, easypasta, pasta, penne

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