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 quick blender drink — a fast breakfast, a pre-workout pour, or an afternoon energy boost, with nothing to wash up but the pitcher. Each serving lands at about 450 calories and feeds 4, so it works as a grab-and-go breakfast, a post-gym refuel, or a snack that holds you to the next meal. 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

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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.

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). Almost all of that is prep — once everything is in the blender it is under a minute to smooth. Portion the fruit into freezer bags ahead so mornings are just dump-and-blend.

How do I store leftover Blended Cauliflower Pasta Sauce?

Smoothies are best within a few minutes of blending, but they keep in a sealed jar in the fridge for up to 24 hours — fill it to the top so there is no air gap and shake before drinking, since separation is normal. For longer storage, freeze in an ice-cube tray and re-blend with a splash of liquid. Never reheat.

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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