Creamy Avocado-Cauliflower 'Alfredo' Pasta
A rich, dairy-free pasta sauce made with ripe avocado and cauliflower, tossed with zucchini noodles for a refreshing keto twist. This mediterranean-inspired vegetarian (dairy-free, low-carb) ready in about 35 minutes pairs (chopped) cauliflower, large (pitted) avocado, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, 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 cup (chopped) cauliflower
- 1 large (pitted) avocado
- 2 medium (spiralized into noodles) zucchini
- 2 cloves garlic
- 3 tbsp nutritional yeast
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 tsp salt
- 1/8 tsp black pepper
Instructions
- Step 1: Steam 1 cup chopped cauliflower for 8 minutes until fork-tender. Transfer to a blender with 1 large pitted avocado, 2 minced garlic cloves, 3 tbsp nutritional yeast, 1 tbsp lemon juice, 1/4 tsp salt, and 1/8 tsp black pepper. Blend until completely smooth, adding 1 tbsp water if too thick.
- Step 2: Heat 1 tbsp olive oil in a skillet over medium heat. Add 2 cups spiralized zucchini noodles and cook for 3 minutes, stirring frequently, until tender but still firm.
- Step 3: Toss hot zucchini noodles with 2 cups of the avocado-cauliflower sauce until evenly coated, adding extra water if needed to reach a creamy consistency that clings to the noodles.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Creamy Avocado-Cauliflower 'Alfredo' Pasta take to make?
Total time is about 35 minutes (20 min prep + 15 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 Creamy Avocado-Cauliflower '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 (chopped) cauliflower from drying out.
Can I substitute ingredients in Creamy Avocado-Cauliflower '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 Creamy Avocado-Cauliflower 'Alfredo' Pasta for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 Creamy Avocado-Cauliflower 'Alfredo' Pasta dairy-free?
Yes — this recipe is tagged dairy-free, low-carb, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Perfect vegetarian recipe for a weeknight dinner.
- ★★★☆☆
Okay for a quick meal. I've had better vegetarian dishes though.
- ★★★☆☆
Average. The concept is good but execution needs work on seasoning.
