Flavor Friday - Creamy Cauliflower Alfredo Pasta

A healthier take on classic Alfredo, this creamy cauliflower sauce is rich, velvety, and packed with flavor—without the heavy cream. Perfect for a cozy and satisfying meal!

Ingredients

For the Sauce:

• 1 medium head of cauliflower, chopped

• 3 cups vegetable broth (or water)

• 3 cloves garlic, minced

• 1 small onion, diced

• 1 tbsp olive oil or butter

• 1/2 cup unsweetened almond milk (or regular milk)

• 1/4 cup grated Parmesan cheese (or nutritional yeast for a vegan option)

• 1 tsp salt

• 1/2 tsp black pepper

• 1/2 tsp dried thyme (optional)

• 1/4 tsp red pepper flakes (optional, for a slight kick)

For the Pasta:

• 12 oz fettuccine, linguine, or pasta of choice

• 1 tbsp olive oil

• 1/2 cup peas or spinach (optional, for added greens)

• 1/4 cup chopped fresh parsley (for garnish)

• Extra Parmesan for serving

Instructions

1. Cook the Cauliflower

• In a large pot, bring the vegetable broth (or water) to a boil.

• Add the chopped cauliflower and cook for about 10 minutes, until fork-tender.

2. Sauté the Aromatics

• While the cauliflower cooks, heat 1 tbsp olive oil in a pan over medium heat.

• Sauté the minced garlic and diced onion for 2-3 minutes, until softened and fragrant.

3. Blend the Sauce

• Transfer the cooked cauliflower and sautéed garlic/onion to a blender.

• Add almond milk (or regular milk), Parmesan cheese (or nutritional yeast), salt, pepper, thyme, and red pepper flakes.

• Blend until completely smooth and creamy. If too thick, add a little extra vegetable broth.

4. Cook the Pasta

• Meanwhile, cook the pasta according to package instructions. Drain and toss with 1 tbsp olive oil to prevent sticking.

5. Combine Everything

• Return the pasta to the pot and pour in the creamy cauliflower Alfredo sauce. Stir to coat the pasta evenly.

• If using peas or spinach, stir them in and cook for 2 minutes until warmed through.

6. Serve and Garnish

• Plate the pasta and sprinkle with fresh parsley and extra Parmesan.

• Enjoy warm!

Tips for Success

Make it Vegan: Use nutritional yeast instead of Parmesan for a completely dairy-free version.

Make it Extra Creamy: Blend in a tablespoon of cashews or a splash of coconut milk for a richer texture.

Boost the Protein: Add grilled chicken, shrimp, or tofu for a protein-packed meal.

Storage: Store leftovers in an airtight container in the fridge for 3-4 days. Reheat with a splash of water or milk to loosen the sauce.

This Creamy Cauliflower Alfredo Pasta is a delicious, guilt-free alternative to traditional Alfredo. With simple, wholesome ingredients, it’s a great way to enjoy comfort food while staying on track with your health goals. Enjoy, and don’t forget to support local produce through Bay City Cooperative Market!

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Flavor Friday - Maple Roasted Sweet Potatoes with Walnuts