Easy Creamy Cauliflower Alfredo (Printable)

Light, velvety pasta with no-cream cauliflower sauce for guilt-free comfort food.

# Required Ingredients:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (approximately 24.7 oz)
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 extra for serving
06 - 1/2 cup milk, dairy or unsweetened plant-based

→ Pasta

07 - 12.3 oz fettuccine or linguine

→ Seasonings

08 - 1 teaspoon salt, plus additional 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

# Directions:

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, reserving the cooking water. Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg if using. Blend until completely smooth and creamy, adding a splash of cooking water as needed to achieve desired consistency.
03 - In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain pasta in a colander.
04 - Return drained pasta to the pot. Pour the cauliflower Alfredo sauce over pasta and toss well to coat evenly, adding reserved pasta water as needed to achieve desired creaminess.
05 - Taste and adjust seasoning with additional salt and pepper as desired. Serve hot, garnished with fresh parsley and extra Parmesan cheese if desired.

# Expert Advice:

01 -
  • It delivers that creamy, indulgent Alfredo experience without any heavy cream lurking in your pot.
  • The whole thing comes together in under 40 minutes, making it perfect for those evenings when you're hungry but not interested in fussy cooking.
  • Once you taste it, you'll realize cauliflower isn't just a side vegetable anymore—it's genuinely delicious when treated with respect.
02 -
  • The texture of your final sauce depends entirely on how cooked your cauliflower is—undercooked florets will leave grainy bits in your blended sauce, so let them get genuinely tender and soft.
  • Pasta water is magic here; that starchy liquid helps the sauce cling to the noodles in a way plain milk never could, so don't drain and discard it thoughtlessly.
03 -
  • Cook your cauliflower, garlic, and onion in the same pot you'll use for pasta—it saves dishes and that cooking water becomes invaluable for your sauce consistency.
  • If you're making this for guests, you can blend the sauce up to an hour ahead and reheat it gently with a splash of milk before tossing with fresh pasta, making the last-minute assembly stress-free.
Go Back