Cauliflower-Puree Alfredo Pasta
A creamy pasta dish where cauliflower replaces dairy for a hidden veggie boost, perfect for picky eaters who love classic Alfredo. This italian-inspired pasta (dairy-free) ready in about 40 minutes pairs garlic, chicken broth, spaghetti for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.
Ingredients
- 1 medium head (2 cups florets) cauliflower
- 2 cloves garlic
- 1 cup chicken broth
- 12 oz spaghetti
- 1/2 cup Parmesan cheese
- 2 tbsp olive oil
- 1/8 tsp black pepper
Instructions
- Step 1: Steam 2 cups cauliflower florets until very tender (about 10 minutes), then transfer to a blender with 2 minced garlic cloves and 1 cup chicken broth. Blend until completely smooth, about 3 minutes.
- Step 2: Heat 2 tbsp olive oil in a large saucepan over medium heat. Add the blended cauliflower mixture and 1/2 cup Parmesan cheese, stirring constantly until the sauce thickens and coats the back of a spoon (3-4 minutes).
- Step 3: Cook 12 oz spaghetti in a large pot of salted boiling water for 8 minutes until al dente, then drain and return to the pot.
- Step 4: Add the hot spaghetti to the saucepan with the cauliflower sauce, tossing vigorously for 1 minute until fully coated. Stir in 1/8 tsp black pepper and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Cauliflower-Puree Alfredo Pasta take to make?
Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Cauliflower-Puree Alfredo Pasta?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep garlic from drying out.
Can I substitute ingredients in Cauliflower-Puree Alfredo Pasta?
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 Cauliflower-Puree Alfredo Pasta 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.
Is Cauliflower-Puree Alfredo Pasta dairy-free?
Yes — this recipe is tagged dairy-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Loved the creamy texture, and the cauliflower made it healthy too!
- ★★★★★
Perfect for my low-carb diet, and the whole family loved it.
- ★★★★☆
Tasted great but was a bit bland without extra seasoning. Still a hit with my kids.
