Description
Fettuccine Alfredo with cauliflower sauce is an innovative and healthy version of the classic fettuccine Alfredo dish. Instead of relying on heavy cream, butter, and cheese to create the creamy sauce, this version uses cauliflower. The cauliflower is cooked, blended, and combined with Parmesan cheese, olive oil, garlic, and a bit of seasoning to create a creamy, luscious sauce that coats the pasta perfectly.
Ingredients
Scale
For the Cauliflower Sauce:
- 1 medium head cauliflower (about 1½ pounds), cut into florets
- 3 cloves garlic, peeled
- 1 cup low-sodium chicken or vegetable broth
- ¼ cup grated Parmesan cheese
- 2 tablespoons olive oil
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon nutmeg (optional)
For the Pasta:
- 12 ounces fettuccine pasta (regular or whole wheat)
- ½ cup reserved pasta cooking water
- Extra Parmesan cheese for serving
- Fresh parsley, chopped (for garnish)
- Red pepper flakes (optional)
Instructions
- Prepare the Cauliflower: In a large pot, bring water to a boil. Add cauliflower florets and garlic cloves. Cook for 8-10 minutes until the cauliflower is very tender when pierced with a fork.
- Cook the Pasta: While the cauliflower is cooking, bring another large pot of salted water to a boil. Cook the fettuccine according to package directions until al dente. Before draining, reserve ½ cup of the pasta cooking water.
- Make the Sauce: Drain the cauliflower and garlic, then transfer to a blender. Add broth, Parmesan cheese, olive oil, salt, pepper, and nutmeg if using. Blend until completely smooth and creamy. If the sauce is too thick, add a little more broth.
- Combine: Return the drained pasta to its pot. Pour the cauliflower sauce over the pasta and toss to combine. Add some of the reserved pasta water as needed to reach your desired consistency.
- Serve: Divide among plates and top with additional Parmesan cheese, fresh parsley, and red pepper flakes if desired.
Notes
For an extra touch of flavor and nutrition, try adding sautéed mushrooms, steamed broccoli, or grilled chicken on top. This lightened-up Alfredo sauce made with cauliflower is a creamy, guilt-free twist on the classic favorite—perfect for weeknight dinners or cozy comfort meals.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Blended
- Cuisine: Italian
Keywords: Fettuccine Alfredo with Cauliflower Sauce Recipe