Cauliflower Alfredo Pasta

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Ummmm it's time. We're going for it. December is a few days away but I refuse to wait - holiday inspired recipes here we come. Starting it off with this Cauliflower Alfredo Pasta!

Cauliflower Alfredo Pasta from (@whatsgabycookin)


This Cauliflower Alfredo Pasta is a lightened up version of a tradtional Alfredo pasta. I used to have the traditional Alfredo on repeat as a child, but my metabolisms isn’t what it was 20 years ago, so I’m all about a healthier alternative every now and then. And this Cauliflower Alfredo Pasta is exactly that. You won’t miss anything because it’s so hearty and creamy without being overly heavy. It’s just some steamed cauliflower that gets pureed in the blender with some milk, brown butter, garlic and red pepper flakes. Top it with some fried sage and parmesan cheese and Voila! It’s the perfect thing to serve this time of year because it feels impressive but it’s actually quite easy!

Cauliflower Alfredo Pasta from (@whatsgabycookin)

GET OUTTA HERE. I’m obsessed. I can’t even tell you how much pleasure I get from putting everything in, pressing start and walking away. Voila - done and done. It’s the little things in life guys!

Cauliflower Alfredo Pasta from (@whatsgabycookin)

Make this! You'll be obsessed.

Cauliflower Alfredo Pasta from (@whatsgabycookin)

Cauliflower Alfredo Pasta

Author: Gaby Dalkin
5 from 9 votes
This Cauliflower Alfredo Pasta is a lightened up version of a traditional Alfredo pasta.  I'm all about a healthier alternative now and then.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner
Cuisine Italian
Servings 6 servings


  • 3 tablespoons butter
  • 1 teaspoon red pepper flakes
  • 8 large cloves garlic minced
  • 5-6 cups cauliflower florets
  • Kosher salt and freshly cracked black pepper
  • ½ cup milk either regular milk, unflavored and unsweetened nut milk
  • 1 lb fettuccine
  • Parmesan cheese
  • Fried sage to garnish


  • Brown the butter in a large skillet over medium high heat. Once it starts to get lightly brown, add the red pepper flakes and garlic and sauté for 30 seconds until fragrant and the butter is browned. Remove from heat and set aside.
  • Bring a pot of water to a boil. Add the cauliflower and cook for 8 minutes until fork tender. Once tender, use a slotted spoon and transfer the cauliflower to a Vitamix blender. Add ½ cup of the cooking water and the red pepper and garlic brown butter mixture. Blend until smooth. If it’s still thick, stream in a few tablespoons of milk at a time until smooth and thin. Taste and adjust salt and pepper as needed.
  • Cook the pasta according to the package directions. Drain and transfer back into the pot. Add the cauliflower sauce and toss to combine. Season with salt, pepper and parmesan and serve with fried sage.


If you really want to make this healthy - feel free to also cook extra cauliflower to mix in with the pasta, use half whole wheat and half regular pasta, or even a protein-packed pasta like one made from chickpeas.

Nutrition Information

Calories: 380kcal | Carbohydrates: 60g | Protein: 13g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 81mg | Sodium: 100mg | Potassium: 488mg | Fiber: 4g | Sugar: 4g | Vitamin A: 354IU | Vitamin C: 41mg | Calcium: 80mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @WhatsGabyCookin or tag #whatsgabycooking!

Photo by Matt Armendariz / Food Styling by Adam Pearson / Recipe from What’s Gaby Cooking


  1. 5 stars
    This sauce was so good! It tastes so close to the original alfredo sauce, and you get the added benefit of it being healthy. I highly recommend this recipe!

  2. 5 stars
    Just made this for a cozy dinner tonight and oh my! It is sooo good! You can’t even tell that it’s not full-on Fettuccine Alfredo. You’re a genius! Will be making on repeat this winter!

  3. Hi there, first love your recipes!!!! I don’t have a blender so do you,think I could get the same result from a food processor, I have an 11 cup cuisinart? Thanks

  4. Do you think you could make the sauce ahead of time and keep for a few days in fridge or freezer? Going on vacation and looking for easy make-ahead meals that we can just throw together. Any recipes ideas would be appreciated.

  5. 5 stars
    I accidentally read this as 5-6 cauliflower florets so only had a small bag of precut cauliflower on hand and this was still delicious!

  6. 5 stars
    Made this for dinner and even the eleven year old sceptic who said "you can't mess with Alfredo" asked for seconds! This is delicious. I halved the recipe using just one head of cauliflower in case it was a bust. And now I am wishing I had made ALL THE SAUCE. Another winner. Thanks Gaby.

  7. 5 stars
    Loved this dinner!! I blended sauteed mushrooms with the cauliflower, which added a great flavor to the sauce, though it wasn't the prettiest color. I also added spinach and tomatoes to the pasta. It was a hit! Loved the fried sage leaves especially 🙂

  8. Hi Gaby,
    Do you think the cauliflower sauce could be made ahead of time, and then reheated on the stove while the pasta is cooking? Thank you!

  9. I seldom comment on recipes I try, but this one is worth the comment. Thumbs up! Will even use as a base for mac and cheese from now on. Don’t even miss the cream!

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