Creamy Carrot and Cauliflower Alfredo Sauce with Penne

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

A smooth and creamy Alfredo sauce made from pureed carrot and cauliflower, tossed with penne pasta for a veggie-packed, comforting meal. This italian-inspired pasta (vegetarian) ready in about 35 minutes blends penne pasta, large, peeled and chopped carrots, cauliflower florets 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 410 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 410 cal/serving
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Ingredients

Instructions

  1. Step 1: Bring a large pot of salted water to boil. Add 12 oz penne pasta and cook for 10-12 minutes until al dente. Drain and reserve 1/2 cup pasta water.
  2. Step 2: In a medium saucepan, steam 2 cups cauliflower florets and 2 large peeled chopped carrots until very tender, about 12 minutes.
  3. Step 3: Transfer steamed vegetables to a blender. Add 1 cup heavy cream and blend until completely smooth and creamy.
  4. Step 4: Heat 1 tbsp olive oil and 3 tbsp unsalted butter in a large skillet over medium heat. Add 3 minced garlic cloves and sauté for 1 minute until fragrant.
  5. Step 5: Pour the pureed carrot and cauliflower cream into the skillet. Stir in 3/4 cup grated parmesan cheese, 1 tsp salt, 1/2 tsp black pepper, and 1/8 tsp nutmeg. Cook for 3-4 minutes, stirring until sauce thickens and coats the back of a spoon.
  6. Step 6: Toss the cooked penne pasta into the sauce, adding reserved pasta water in 2 tbsp increments if needed to loosen the sauce. Serve immediately.

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Frequently asked questions

How long does Creamy Carrot and Cauliflower Alfredo Sauce with Penne 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 Creamy Carrot and Cauliflower Alfredo Sauce with Penne?

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 Creamy Carrot and Cauliflower Alfredo Sauce with Penne?

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 Carrot and Cauliflower Alfredo Sauce with Penne 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 Creamy Carrot and Cauliflower Alfredo Sauce with Penne vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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