Blended Cauliflower Pasta Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A creamy, veggie-packed pasta sauce made from blended cauliflower and steamed broccoli, perfect for picky eaters who love comfort food. This italian-inspired kid friendly ready in about 35 minutes blends florets broccoli, olive oil, minced garlic into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 450 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Italian cuisine 450 cal/serving
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Ingredients

Instructions

  1. Step 1: Steam 1 cup broccoli florets in a steamer basket over boiling water for 5 minutes until tender, then set aside.
  2. Step 2: Bring a large pot of salted water (add 1 tsp salt) to a rolling boil. Add 12 oz spaghetti and cook for 8 minutes until al dente, then drain and set aside.
  3. Step 3: In a food processor, combine 1 medium cauliflower head (cut into 1-inch florets) and the steamed broccoli. Process until completely smooth, about 2 minutes.
  4. Step 4: Heat 2 tbsp olive oil in a saucepan over medium heat. Add 2 minced garlic cloves and cook for 1 minute until fragrant.
  5. Step 5: Add the processed cauliflower-broccoli mixture and 1 cup vegetable broth to the saucepan. Simmer for 5 minutes, stirring occasionally, until thickened.
  6. Step 6: Stir in 1/2 cup grated Parmesan cheese until melted. Season with salt to taste.
  7. Step 7: Toss the drained spaghetti with the sauce until evenly coated. Serve immediately.

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Frequently asked questions

How long does Blended Cauliflower Pasta Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Blended Cauliflower Pasta Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Blended Cauliflower Pasta Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Blended Cauliflower Pasta Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Blended Cauliflower Pasta Sauce?

Italian kid friendly like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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