Cauliflower Alfredo Pasta Recipe

Introduction

Fettuccine Alfredo is a classic Italian-American dish known for its rich, creamy sauce and comforting flavors. This version uses cauliflower to create a velvety sauce that’s both indulgent and a bit lighter. It’s perfect for an easy weeknight dinner that feels special.

Ingredients

• 12 ounces cauliflower florets (about 1 small cauliflower)
• ½ cup grated Parmesan cheese (plus more for serving)
• ¼ cup extra-virgin olive oil
• 2 garlic cloves
• ½ teaspoon Dijon mustard
• 3 tablespoons unsalted butter
• 2 tablespoons fresh lemon juice
• 1 teaspoon sea salt
• Freshly ground black pepper, to taste
• 16 ounces fettuccine pasta
• 1 to 1½ cups reserved pasta cooking water
• Chopped fresh parsley, for garnish

Instructions

1. Step 1: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook until fork tender, about 8 to 10 minutes. Drain the cauliflower and transfer it to a blender. Add the Parmesan cheese, olive oil, garlic, Dijon mustard, butter, lemon juice, salt, and several grinds of black pepper.
2. Step 2: Cook the fettuccine pasta in the boiling salted water according to package instructions until al dente. Reserve 1½ cups of the pasta cooking water, then drain the pasta.
3. Step 3: Add 1 cup of the reserved pasta water to the blender with the cauliflower mixture and blend until the sauce is smooth and creamy.
4. Step 4: Transfer the drained pasta to a large bowl or skillet. Pour in the cauliflower Alfredo sauce and toss well to coat the pasta evenly. If the sauce feels too thick, gradually add the remaining ½ cup of reserved pasta water and toss again to loosen the sauce.
5. Step 5: Sprinkle the dish with chopped fresh parsley and adjust seasoning with additional salt and pepper if needed. Serve immediately with extra grated Parmesan on the side.

Tips & Variations

• For extra richness, stir in a splash of heavy cream or substitute some of the olive oil with cream.
• Add sautéed mushrooms or grilled chicken for added protein and flavor.
• If you prefer a garlicky punch, lightly sauté the garlic before blending to mellow its flavor.
• Use gluten-free pasta if you’re avoiding gluten — just adjust the cooking time accordingly.

Storage

Store leftover Fettuccine Alfredo in an airtight container in the refrigerator for up to 3 days. The sauce may thicken when chilled; reheat gently in a pan over low heat, adding a splash of pasta water or milk to restore creaminess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare the sauce in advance?

Yes, you can make the cauliflower Alfredo sauce ahead and store it in the fridge for up to 2 days. Just reheat gently and add reserved pasta water to loosen the sauce before tossing with pasta.

Is this recipe dairy-free?

This version includes Parmesan cheese and butter, so it is not dairy-free. However, you can substitute vegan Parmesan and dairy-free butter to make it suitable for a dairy-free diet.

Cauliflower Alfredo Pasta Recipe

Pin Recipe

Print Recipe

★★★★★

4.4 from 124 reviews

A creamy, dairy-rich Fettuccine Alfredo made with a smooth cauliflower-based sauce, Parmesan cheese, and a hint of lemon, tossed with perfectly cooked fettuccine pasta. This recipe blends the richness of traditional Alfredo with the added nutrition of cauliflower for a delightful twist on a classic Italian dish.

• Author: Clara
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Blending
• Cuisine: Italian
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Vegetables & Aromatics

• 12 ounces cauliflower florets (about 1 small cauliflower)
• 2 garlic cloves
• Chopped fresh parsley for garnish

Dairy & Fats

• ½ cup grated Parmesan cheese (plus more for serving)
• 3 tablespoons unsalted butter
• ¼ cup extra-virgin olive oil

Pantry Items & Seasoning

• ½ teaspoon Dijon mustard
• 2 tablespoons fresh lemon juice
• 1 teaspoon sea salt
• Freshly ground black pepper, to taste

Pasta

• 16 ounces fettuccine pasta
• 1 to 1½ cups reserved pasta cooking water

Instructions

1. Prepare cauliflower: Bring a large pot of salted water to a boil. Add the cauliflower florets and boil for 8 to 10 minutes, or until fork-tender. Drain well.
2. Make the sauce: Place the drained cauliflower in a blender. Add Parmesan cheese, olive oil, garlic, Dijon mustard, unsalted butter, fresh lemon juice, sea salt, and several grinds of black pepper.
3. Cook the pasta: In the same or a separate large pot, bring salted water to a boil and cook the fettuccine according to package instructions until al dente. Drain the pasta, reserving 1½ cups of the starchy cooking water.
4. Blend the sauce: Pour 1 cup of the reserved pasta water into the blender with the cauliflower mixture and blend until the sauce is smooth and creamy in texture.
5. Toss pasta with sauce: Transfer the cooked fettuccine to a large bowl or skillet. Add the blended cauliflower sauce and toss to coat completely. If the sauce is too thick, add the remaining ½ cup of reserved pasta water gradually and toss again to achieve a creamier consistency.
6. Garnish and serve: Sprinkle chopped fresh parsley over the pasta, taste and adjust seasoning if needed. Serve immediately with additional grated Parmesan cheese on the side.

Notes

• Reserve pasta cooking water to adjust sauce consistency for a perfect creamy texture.
• Boiling cauliflower softens it for smooth blending and a creamy texture without heavy cream.
• Adding lemon juice adds brightness and balances the richness of the sauce.
• This dish is best served fresh for optimal creaminess and flavor.
• For a gluten-free version, substitute fettuccine with gluten-free pasta.

Keywords: Fettuccine Alfredo, cauliflower Alfredo, creamy pasta, Italian pasta recipe, vegetarian Alfredo, healthy Alfredo sauce