Easy Creamy Cauliflower Alfredo

Experience the ultimate guilt-free comfort food with this Easy Creamy Cauliflower Alfredo. This dish offers a light and velvety alternative to the heavy cream-based classic, using a clever cauliflower sauce that feels rich and decadent without the added fat. Perfect for a healthy weeknight dinner, it turns humble vegetables into a smooth, savory masterpiece.

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By boiling the cauliflower with garlic and onion, you infuse the base of the sauce with incredible depth. When blended with a touch of butter and Parmesan, the result is a silky sauce that perfectly clings to every strand of fettuccine. It is an Italian-inspired meal that satisfies the soul while keeping things light.

Ingredients

• Vegetables: 1 medium head cauliflower (approx. 700 g), cut into florets; 3 cloves garlic, peeled; 1 small yellow onion, chopped
• Dairy & Alternatives: 2 tablespoons unsalted butter; 1/3 cup grated Parmesan cheese (plus extra for serving); 1/2 cup milk (dairy or plant-based)
• Pasta: 350 g fettuccine or linguine
• Seasonings: 1 teaspoon salt; 1/2 teaspoon freshly ground black pepper; Pinch of ground nutmeg (optional)
• Garnishes: Fresh parsley, chopped; extra Parmesan

Instructions

Step 1

Bring a large pot of salted water to a boil. Add cauliflower florets, garlic, and chopped onion. Cook for 8–10 minutes until cauliflower is very tender.

Step 2

Using a slotted spoon, transfer the cooked vegetables to a blender.

Step 3

Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg (if using) to the blender. Blend until completely smooth and creamy, adding a splash of cooking water if needed.

Step 4

In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain.

Step 5

Return drained pasta to the pot. Pour over the cauliflower Alfredo sauce and toss well to coat, adding reserved pasta water as needed for desired creaminess.

Step 6

Taste and adjust seasoning. Serve hot, garnished with fresh parsley and extra Parmesan if desired.

Zusatztipps für die Zubereitung

To ensure the most velvety texture, make sure the cauliflower is very tender before blending. Using a high-speed blender or food processor will help achieve that signature smooth Alfredo consistency. Don't forget to use the slotted spoon to transfer vegetables carefully to avoid excess water in the initial blend.

Varianten und Anpassungen

For a vegan version, simply swap the dairy for plant-based milk, vegan butter, and nutritional yeast instead of Parmesan. You can also customize the dish by adding sautéed mushrooms or steamed broccoli. Whole wheat or gluten-free pasta also works excellently with this sauce.

Serviervorschläge

Serve this dish piping hot immediately after tossing. A fresh garnish of chopped parsley and a dusting of extra Parmesan adds a bright finish and a touch of extra saltiness that perfectly complements the mild cauliflower sauce.

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This Easy Creamy Cauliflower Alfredo proves that you don't need heavy cream to create a satisfying, comforting pasta meal. It's a versatile recipe that brings a healthy, modern twist to your dinner table without sacrificing any of the creamy textures you love.

Recipe Q&A

→ What makes this sauce creamy without heavy cream?

The cauliflower breaks down completely when blended, creating a naturally thick and velvety texture. The starches released during cooking help bind the sauce, while butter and Parmesan add richness without the need for heavy cream.

→ Can I make this dish vegan?

Absolutely. Simply replace the butter with plant-based butter or olive oil, use unsweetened plant-based milk like almond or oat, and swap Parmesan cheese with nutritional yeast or a vegan Parmesan alternative.

→ How do I store and reheat leftovers?

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop with a splash of water or milk to restore creaminess. The sauce may thicken when cold, so adding liquid helps achieve the right consistency again.

→ What pasta shapes work best?

Fettuccine and linguine are classic choices that coat beautifully with the sauce. However, penne, rigatoni, or even spaghetti work well too. The key is choosing pasta that has enough surface area to hold the velvety cauliflower sauce.

→ Can I add extra vegetables to the sauce?

Yes, you can blend in steamed broccoli, sautéed mushrooms, or roasted red peppers for added nutrition and flavor. Just keep in mind that strongly colored vegetables may alter the sauce's appearance.

→ Is the cauliflower flavor noticeable?

Not really. When blended with garlic, onion, butter, and Parmesan, the cauliflower becomes a neutral base that provides creaminess without an overpowering taste. Most people don't realize it's cauliflower-based unless told.