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!