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Cauliflower alfredo sauce mixed through cooked pasta topped with chopped parsley in a ceramic dutch oven pan on benchtop.
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Cauliflower Alfredo Sauce

A creamy, veggie-loaded cauliflower Alfredo sauce made with roasted garlic and parmesan—perfect for pasta, mac and cheese, or lasagna.
Prep Time5 minutes
Cook Time40 minutes
Total Time45 minutes
Course: Dinner, Sauce
Cuisine: Italian Inspired
Keyword: Cauliflower Alfredo Sauce, Healthy Alfredo Sauce
Servings: 4 servings
Calories: 461kcal
Author: Stacey

Ingredients

  • 300 grams pasta (10 oz)
  • 1 head cauliflower (approx. 500g)
  • 6 cloves garlic
  • 3 tablespoon olive oil
  • 3 tablespoon parmesan cheese (30g)
  • ½ cup milk
  • salt and pepper to taste

Optional topping

  • ¼ cup panko bread crumbs
  • 1 teaspoon fresh thyme
  • 1 Tablespoon parmesan cheese

Instructions

  • Slice the cauliflower into even-sized florets approximately 1cm thick (It doesn't have to be absolutely perfect).
  • Toss the cauliflower and garlic cloves in the oil. Spread the oiled florets and garlic out on a baking tray.
  • Bake in a moderate oven 160 degrees Celsius (320 F) for 30 mins (the cauliflower should be tender at this point.) Remove three quarters of the cauliflower and the garlic from the oven at this point, and transfer to a food processor or blender.
  • (Optional Topping) Increase the temperature of your oven to 200 degrees celsius (400 F) and bake the remaining cauliflower for for a further 5-10 minutes or until brown and crispy.
  • Cook your pasta in boiling salted water as per the packet instructions.
  • Add the parmesan cheese and milk to the food processor or blender and blitz the cauliflower and garlic until smooth.
    Season to taste with salt and pepper.
  • Drain your pasta reserving 1 cup of the pasta cooking water.
  • If your cauliflower alfredo sauce is very thick use a little of the pasta cooking water to thin it out.
  • Toss your pasta in the cauliflower alfredo sauce
  • Optional Topping: Roughly chop the now crispy roasted cauliflower and combine it with the pink bread crumbs, thyme and second measure of parmesan cheese, sprinkle this crumb topping on to your creamy cauliflower alfredo pasta.

Video

Notes

  • Try not to be tempted to roast the cauliflower hot and fast, it does much better in a moderate oven for a little longer. 
  • For a protein boost, serve with grilled or poached chicken, pan fried fish or stir in cooked white beans.
  • This sauce freezes well—great for batch cooking.
  • Fettuccine, penne, or shells hold the sauce beautifully.
  • Milk: Use any milk (dairy or plant-based) depending on dietary needs. For an extra decadent version the milk can be swapped for cream. 
  • Parmesan: Can be swapped for a dairy-free hard cheese alternative if needed.
  • Panko: Regular bread crumbs can be used; gluten-free panko works well for coeliac-friendly versions.
  • Thyme: Optional, but adds a lovely herbal note to the crumb.

Nutrition

Serving: 1serving | Calories: 461kcal | Carbohydrates: 69g | Protein: 16g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 5mg | Sodium: 168mg | Potassium: 677mg | Fiber: 6g | Sugar: 7g | Vitamin A: 121IU | Vitamin C: 71mg | Calcium: 161mg | Iron: 2mg