Cauliflower Alfredo

Pureeing cauliflower is one of my favorite ways to twist this veggie into something totally new. And this alfredo uses the puree to create an amazing lite pasta that is perfect for this time of year when your clothes go from sweaters that are an inch thick to a dress you could fit in your fist.

Most days I wake up and try to do yoga or some other form of working out. It’s an important, although at times annoying, part of my day.  

I try to make taking care of myself a priority; I’m active, I drink tons of green liquids that taste like dirt, and I only let myself have mini Milky Way’s instead of the big ones (even though sometimes I have 5 minis…Come on! They are MINI!)

So if your like me and have taken time out of your day to sweat to some golden oldies, then the last thing you want to do is ruin all that hard work with a giant plate of buttery Alfredo pasta.

So to remake this classic I’ve employed my dear friend cauliflower and made a creamy, silky, indulgent plate of pasta that actually fits into your healthy lifestyle.  

The pureed cauliflower creates a mild creamy base for the flavors of parmesan and garlic while adding loads of Vitamin C (way more than OJ) and antioxidants.

This pasta is like Alfredos thinner cousin.

And if you’re feeling so good about your new version that you don’t mind a couple extra calories, add an ounce or two of cream cheese and this will be so much like the original they could be twins!  

Cauliflower Alfredo 

Yield: Serves 4

5-6 cups cauliflower, 1 large head

3 cups chicken stock

3 garlic cloves, smashed

2 ounces parmesan cheese, plus more for garnish

1 ½ teaspoon kosher salt

¼ teaspoon pepper

1 pound linguini

2 tablespoons chopped parsley, plus more for garnish


  1. Place a large pot over medium heat; add the cauliflower, chicken stock, and garlic cloves. Cover and cook until the cauliflower is tender, 7-10 minutes. Transfer everything to a blender and add all of the remaining ingredients except the linguini and parsley. Puree until smooth and set sauce aside.
  2. Place a large pot of salted water over high heat for cooking the linguine. When the water boils, add the linguine and cook according to the package directions. While pasta cooks, prepare the chicken (recipe below). When done, drain, reserving 2 cups of the cooking water.
  3. Add the sauce and parsley to the linguini and toss to mix. If your sauce is thicker than you like, stir in some of the cooking water to thin it.
  4. To serve, divide the sauced linguine among 4 dinner plates. Garnish with shaved parmesan and extra parsley if desired.

Keep it Simple:

  •  For a super healthy meal sub in a vegetable noodle for the pasta.
  • You can also use this sauce on a white pizza, or in an alfredo lasagna. Also mix in mushrooms and truffle oil for another version or add in sauteed spinach for a creamed spinach version.


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