Easy Creamy Cauliflower Alfredo

Indulge in the velvety goodness of Easy Creamy Cauliflower Alfredo, a brilliant twist on the classic Italian favorite. This dish offers all the comfort of a rich pasta meal while remaining light and wholesome, thanks to a clever no-cream cauliflower sauce that feels truly indulgent without the heavy fat content.

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By blending tender cauliflower with garlic, onion, and a touch of Parmesan, you create a sauce so smooth and flavorful that you won't even miss the heavy cream. It is the ultimate way to sneak more vegetables onto your plate while satisfying those pasta cravings.

Ingredients

• 1 medium head cauliflower, cut into florets (about 700 g)
• 3 cloves garlic, peeled
• 1 small yellow onion, chopped
• 2 tablespoons unsalted butter
• 1/3 cup grated Parmesan cheese (plus extra for serving)
• 1/2 cup milk (dairy or unsweetened plant-based)
• 350 g fettuccine or linguine
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper
• Pinch of ground nutmeg (optional)
• Fresh parsley, chopped (optional garnish)

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. Add a splash of cooking water if needed to reach desired consistency.

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 creaminess.

Step 6

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

Zusatztipps für die Zubereitung

To achieve the smoothest texture, ensure the cauliflower is fork-tender before blending. If you prefer a thinner sauce, slowly add the reserved pasta water or extra milk until you reach your ideal consistency.

Varianten und Anpassungen

This recipe is highly adaptable. For a vegan version, use plant-based milk, vegan butter, and nutritional yeast. You can also boost the nutrient profile by adding sautéed mushrooms or steamed broccoli, and gluten-free or whole wheat pasta work perfectly here.

Serviervorschläge

Serve this Alfredo hot, garnished with a generous handful of freshly chopped parsley and an extra dusting of Parmesan cheese. It pairs beautifully with a simple green side salad or a piece of warm, crusty bread to soak up the extra sauce.

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Enjoy this Italian-inspired meal that brings together the best of healthy eating and comfort food. It is a satisfying, easy-to-make dish that the whole family will love.

Recipe Questions & Answers

→ Does cauliflower actually taste like Alfredo sauce?

When blended with butter, Parmesan, garlic, and milk, cauliflower creates an incredibly smooth and creamy base that closely mimics the texture and richness of traditional Alfredo. The mild cauliflower flavor disappears behind the savory seasonings.

→ Can I make this sauce ahead of time?

Yes, prepare the sauce up to 2 days in advance and store it in an airtight container in the refrigerator. Reheat gently on the stove, adding a splash of pasta water or milk to restore the creamy consistency before tossing with hot pasta.

→ What pasta shapes work best?

Long strands like fettuccine, linguine, or tagliatelle are ideal for catching the velvety sauce. However, penne, rigatoni, or fusilli also work wonderfully if you prefer shorter pasta shapes that hold sauce in their ridges and tubes.

→ How do I make it vegan?

Replace butter with vegan butter or olive oil, use plant-based milk such as almond or soy, and substitute nutritional yeast or vegan Parmesan for regular Parmesan cheese. The sauce will still be creamy and satisfying.

→ Why add nutmeg to the sauce?

A pinch of ground nutmeg is a classic addition to creamy white sauces, adding subtle warmth and depth that enhances the overall flavor profile. It's optional but highly recommended for an authentic Italian-inspired taste.

→ Can I freeze leftover sauce?

The cauliflower sauce freezes well for up to 3 months. Thaw overnight in the refrigerator, then reheat slowly while whisking in small amounts of milk or pasta water until smooth again before serving.