Cauliflower Alfredo Pasta

Why You’ll Love Cauliflower Alfredo Pasta Recipe

You’ll love this recipe because it brings all the comforting richness of traditional Alfredo—without the heavy cream overload. The cauliflower sauce gives you that silky texture, while the brown butter and garlic add depth and flavor. It’s deceptively easy: steam cauliflower, blend with the flavoring, toss with pasta, and you’re done. Plus it’s a great way to sneak in veggies, making it a perfect choice for a weeknight dinner that still feels special.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 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 or an unflavored, unsweetened nut milk)

• 1 lb fettuccine

• Parmesan cheese

• Fried sage to garnish

Directions

1. In a large skillet over medium‑high heat, brown the butter until lightly browned. Once browned, add the red pepper flakes and minced garlic and sauté for about 30 seconds until fragrant and the butter has browned. Remove from heat and set aside.

2. Bring a pot of water to a boil with salt. Add the cauliflower florets and cook for about 8 minutes, or until fork tender. Use a slotted spoon to transfer the cooked cauliflower into a blender. Add about ½ cup of the same cooking water and the browned butter mixture. Blend until smooth. If the sauce is still too thick, stream in a few tablespoons of milk at a time until you reach a creamy consistency. Taste and adjust the salt and black pepper.

3. Cook the fettuccine in the boiling salted water according to the package directions (until al dente). Drain the pasta and return it to the pot. Pour in the cauliflower‑based sauce and toss to combine, ensuring each strand of pasta is coated.

4. Season with additional salt and pepper if needed, stir in Parmesan cheese, and serve topped with fried sage leaves for garnish.

Servings and timing

• Servings: 6 servings

• Prep time: 10 minutes

• Cook time: 20 minutes

• Total time: 30 minutes

Variations

• Swap in half whole‑wheat pasta or a chickpea‑based pasta to boost protein and fiber.

• Stir in steamed or roasted extra cauliflower florets for added texture and veggie power.

• Add sautéed mushrooms, spinach, or cherry tomatoes near the end for extra flavor and color.

• Use almond milk instead of dairy milk for a lighter or dairy‑sensitive version (though coconut milk may alter the flavor too much).

• For a bit of heat, increase the red pepper flakes or top with a drizzle of chili oil.

Storage/Reheating

Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm gently in a skillet over low‑medium heat, adding a splash of milk or pasta cooking water to loosen the sauce if it has thickened too much. You can also microwave individual servings, stirring halfway and adding a little milk to restore creaminess. Note: the pasta may absorb more sauce over time, so a bit of moisture can help.

FAQs

What type of pasta works best with this sauce?

The original uses fettuccine, but you can use any long pasta (like linguine or spaghetti) or shorter shapes (like penne or rigatoni). Just choose a protein‑based or whole‑wheat option if you want to lighten up further.

Can I make the sauce ahead of time?

Yes. The cauliflower sauce can be prepped ahead, refrigerated for a few days or even frozen, then reheated and tossed with freshly cooked pasta when ready.

Is the sauce dairy‑free?

The recipe uses butter and milk, so it’s not dairy‑free as written. To make it dairy‑free, you could use a plant‑based butter substitute and unsweetened nut milk (such as almond milk), though the flavor and texture may vary slightly.

How can I make this gluten‑free?

Use a gluten‑free pasta in place of the regular fettuccine. The sauce itself is naturally gluten‑free.

Can I add protein to this dish?

Absolutely. Grilled chicken, sautéed shrimp, or even white beans would pair nicely. You could also stir in crispy bacon or pancetta for extra flavor.

Will the sauce separate when reheating?

If reheated too quickly or at too high a temperature, the sauce may separate. Warm gently over low heat and stir in a small splash of milk or pasta cooking water to help it re‑emulsify.

How spicy is this recipe?

It has a mild kick from the red pepper flakes, but it is not overwhelmingly spicy. You can adjust the amount of red pepper flakes (use less or omit entirely) to suit your taste.

Can I use frozen cauliflower instead of fresh?

Yes, you can use frozen florets — just ensure they are fully thawed and drained to avoid excess water in the blender.

What if I don’t have a blender?

You could use a food processor instead and pulse until the sauce is smooth. Some small texture may remain, but it should work fine.

How can I make it more vegetable‑packed?

You can stir in or top the pasta with roasted broccoli, peas, zucchini ribbons, or spinach. Roasted or steamed extra cauliflower florets folded in at the end also add more veggie heft.

Conclusion

This Cauliflower Alfredo Pasta is a smart, satisfying re‑imagining of a comfort‑food classic. It gives you that creamy indulgence you crave but in a lighter, veggie‑enhanced format. Whether you’re cooking for a cozy weeknight or entertaining guests, it delivers flavor, texture, and simplicity. Give it a try — you may find it becomes a new staple in your pasta rotation.