Cauliflower Alfredo Pasta Recipe

Cauliflower Alfredo Pasta Recipe

Cauliflower Alfredo Pasta Recipe #HealthyPastaMonth

As a busy mom who is trying to get fit and eat a little healthier, finding dinner solutions can be challenging. I want something that is quick (because chances are, we have been at soccer practice, or other school activities), tastes great, and most importantly, healthy. When it comes to eating healthy, I want it to be a whole family affair. My daughter looks over nutrition facts with me while cooking, and we always cook at least one meal a day together. One of her favorite foods is pasta. There are a few ways to lighten up pasta, and today I’m going to show you a simple way to enjoy a filling and flavorful pasta, that is healthier than it’s traditional counterpart while being just as yummy. Would you like to learn how to make my Cauliflower Alfredo Pasta Recipe? Great! Let’s get started!


Preparation Time: 15 minutes
Cook Time: 20 minutes


1 box Dreamfields Angel Hair
2 tablespoons unsalted butter
1/2 cup onion, chopped
6 cloves garlic, minced
6 cups low-sodium, fat-free vegetable broth
5 cups cauliflower florets, chopped
1/2 cup (1%) milk (see note)
1/2 to 1 teaspoon salt
1 teaspoon pepper
Chopped fresh basil (optional)
Halved grape tomatoes (optional)


dreamfields pasta

Step 1: Heat butter in large skillet over medium heat. Add onion and garlic; sauté 2 to 3 minutes or until fragrant, but not browned, stirring frequently; set aside.

Step 2: Bring vegetable broth to boil in Dutch oven or large saucepan. Add cauliflower, and sautéed onion and garlic. Boil 7 to 10 minutes or until cauliflower is fork-tender; drain.

Step 3: Meanwhile, cook pasta according to package directions. Place pasta in large bowl.

cauliflower sauce

Step 4: Place cauliflower mixture in blender or food processor container. Blend or process until smooth. Return mixture to Dutch oven. Stir in milk, salt and pepper; simmer 5 minutes, stirring occasionally. Remove from heat.

pasta recipe

Step 5:  Add cauliflower sauce to pasta; toss to combine. Add basil and tomatoes, if desired.

cauliflower alfredo pasta recipe

Makes 6 servings.

Note: Almond milk can be substituted.

Nutrition information (1/6 of recipe): 300 calories; 10 g protein; 56 g carbohydrates; 5 g total fat; 3 g saturated fat; 10 mg cholesterol; 390 mg sodium; 8 g total dietary fiber.