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 head cauliflower, chopped; 2 tablespoons olive oil; 2 cloves garlic, minced; 1/4 cup vegetable broth; 1 cup almond milk (or regular milk); 1/2 teaspoon garlic powder; 1/4 teaspoon nutmeg; Salt and pepper to taste; 12 ounces pasta of your choice; Fresh parsley, for garnish; Parmesan cheese (optional)

Highlighted under: Healthy & Light

I absolutely love making creamy cauliflower Alfredo pasta because it feels indulgent yet is surprisingly healthy. This recipe has become a family favorite thanks to its rich flavor and velvety texture. I find that using cauliflower not only lends a smoothness that rivals traditional cream sauces but also adds nutritional value. With the right seasonings and a bit of patience, you can create a pasta dish that’s both comforting and wholesome. It's the perfect meal for weeknights, and I guarantee it will impress everyone at the table!

Created by

Imogen Walker

Last updated on 2026-01-15T15:31:18.590Z

When I first tried making cauliflower Alfredo, I was skeptical. I wondered if this vegetable could truly mimic the rich creaminess of traditional Alfredo sauce. To my surprise, after a few trials and adjustments, I perfected the balance between the cauliflower and spices—making it a dish I am now proud to serve at dinner parties.

One essential tip I've discovered is to blend the cooked cauliflower with a splash of the pasta water. This not only helps achieve that desirable silky texture but also incorporates the starchy goodness of the pasta, making the sauce cling beautifully to every bite!

        Why You Will Love This Recipe
        Lush and creamy texture without the heavy cream
Filled with nutritious cauliflower that offers a subtle sweetness
Quick and easy to make, perfect for busy weeknights

      

Understanding Cauliflower's Role

Cauliflower serves as the backbone of this creamy sauce, providing a luscious texture without weighing down the dish with heavy cream. When cooked, cauliflower softens and breaks down, creating a smooth consistency that perfectly mimics traditional Alfredo sauces. Choosing a fresh and firm head ensures a better flavor—look for well-rounded florets without any dark spots or blemishes.

Steaming the cauliflower instead of boiling can help retain its nutrients while also yielding a slightly firmer texture. If you prefer a different flavor profile, consider roasting the cauliflower instead. Roasting enhances the natural sweetness, adding depth to the sauce and a subtle nuttiness that complements the garlic.

Perfecting Your Sauce

To achieve a truly creamy sauce, blending is key. I recommend using a high-speed blender or an immersion blender to ensure a velvety finish. If your blender struggles with the thickness, add more vegetable broth or almond milk gradually until you reach your desired creaminess. The blend should be glossy and uniform without any lumps—if you see any, it’s time to blend it a bit longer.

Balancing flavors can elevate this dish dramatically. The addition of garlic powder and nutmeg are not just for flavor; they enhance the overall profile of the sauce. Start with less nutmeg and adjust according to your preferences, as a little goes a long way. If you're feeling adventurous, try adding a splash of lemon juice for a refreshing zest.

Ingredients

Gather these fresh ingredients to whip up your creamy cauliflower Alfredo pasta:

Ingredients

1 medium head cauliflower, chopped
2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup vegetable broth
1 cup almond milk (or regular milk)
1/2 teaspoon garlic powder
1/4 teaspoon nutmeg
Salt and pepper to taste
12 ounces pasta of your choice
Fresh parsley, for garnish
Parmesan cheese (optional)

Once you have everything prepped, you're ready to create a delightful pasta dish!

Instructions

Follow these steps to make your creamy cauliflower Alfredo pasta:

Cook the Cauliflower

In a large pot of boiling salted water, add the chopped cauliflower. Cook until tender, about 10 minutes. Drain and set aside.

Sauté the Garlic

In the same pot, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.

Blend the Sauce

In a blender, combine the cooked cauliflower, sautéed garlic, vegetable broth, almond milk, garlic powder, nutmeg, salt, and pepper. Blend until smooth and creamy.

Cook the Pasta

Meanwhile, cook your pasta according to package instructions. Reserve 1/2 cup of pasta water before draining.

Combine and Serve

Add the pasta to the blender with the sauce and blend again, adding reserved pasta water as needed to reach your desired consistency. Serve hot, garnished with fresh parsley and Parmesan cheese, if desired.

Enjoy every creamy bite of your delicious pasta!

Pro Tips

For added depth of flavor, try adding some sautéed mushrooms or spinach to the sauce before blending.

Storage and Reheating

Leftover creamy cauliflower Alfredo pasta can be stored in an airtight container in the refrigerator for up to three days. When reheating, I recommend adding a splash of almond milk or vegetable broth to restore its creamy texture, as pasta tends to absorb liquid while stored. Gently heat it in a skillet over low-medium heat to avoid drying it out.

If you're looking to make this dish ahead of time for a meal prep, consider storing the sauce separately from the pasta. The sauce can be made in advance and stored in the fridge for up to a week, or even frozen for longer storage, making it an excellent option for quick weeknight dinners.

Flavor Variations

This creamy cauliflower Alfredo pasta is versatile, so feel free to customize it! For those who enjoy a kick, add red pepper flakes while sautéing the garlic. If you're a fan of herbs, fresh basil or oregano can elevate the flavor profile significantly, not to mention pairing beautifully with the richness of the sauce.

For added protein, try incorporating sautéed mushrooms, spinach, or grilled chicken into the pasta before serving. If you prefer a plant-based option, chickpeas or white beans can boost the nutrition even further while maintaining a creamy texture when mixed with the sauce.

Questions About Recipes

→ Can I use frozen cauliflower?

Yes, frozen cauliflower works just as well! Just make sure to cook it until tender.

→ What type of pasta works best?

You can use any pasta you prefer! I recommend whole wheat or gluten-free options for a healthier choice.

→ How can I make this recipe vegan?

Simply replace the almond milk with any plant-based milk and omit the Parmesan cheese.

→ Can I make the sauce ahead of time?

Yes! You can prepare the cauliflower Alfredo sauce in advance and store it in the refrigerator for up to 3 days.