Easy Creamy Cauliflower Alfredo (Printable)

Cauliflower creates an incredibly silky pasta sauce with all the Alfredo flavor you love, minus the heaviness.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (approximately 1.5 pounds)
02 - 3 cloves garlic, peeled
03 - 1 small yellow onion, chopped

→ Dairy and Alternatives

04 - 2 tablespoons unsalted butter
05 - 1/3 cup grated Parmesan cheese, plus additional for serving
06 - 1/2 cup milk, dairy or unsweetened plant-based

→ Pasta

07 - 12 ounces fettuccine or linguine

→ Seasonings

08 - 1 teaspoon salt, plus more to taste
09 - 1/2 teaspoon freshly ground black pepper
10 - Pinch of ground nutmeg, optional

→ Garnishes

11 - Fresh parsley, chopped, optional
12 - Extra Parmesan cheese, optional

# How to Cook:

01 - Bring a large pot of salted water to a boil. Add cauliflower florets, garlic cloves, and chopped onion. Cook for 8 to 10 minutes until cauliflower is very tender and easily pierced with a fork.
02 - Using a slotted spoon, transfer the cooked vegetables to a blender. Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg if using. Blend until completely smooth and creamy. Add a splash of reserved cooking water if needed to reach desired consistency.
03 - In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
04 - Return drained pasta to the pot. Pour the cauliflower Alfredo sauce over the pasta and toss well to coat evenly. Add reserved pasta water as needed to achieve desired creaminess.
05 - Taste and adjust seasoning with additional salt and pepper as needed. Serve hot, garnished with fresh parsley and extra Parmesan cheese if desired.

# Expert Advice:

01 -
  • It tastes indulgent and creamy but won't leave you feeling sluggish or bloated.
  • The whole thing comes together in less time than it takes to watch a cooking show episode.
  • Cauliflower becomes almost invisible, so even skeptics at the table won't notice it's the star.
02 -
  • The cauliflower needs to be truly soft when you cook it, not just tender—this is the only way it blends into something silky instead of grainy.
  • Don't skip reserving that pasta water; it's the secret adjustment tool that keeps your sauce from becoming gluey or too thin.
03 -
  • Freshly ground black pepper and real Parmesan make a bigger difference here than in most recipes, since there's nowhere for shortcuts to hide.
  • If your blender seems to be struggling, cut the cauliflower florets into smaller pieces before cooking—they'll blend smoother and faster.
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