Easy Creamy Cauliflower Alfredo (Printable)

Light and velvety pasta with creamy cauliflower sauce.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower, cut into florets (approximately 1.5 pounds)
02 - 3 cloves garlic, peeled
03 - 1 small yellow onion, chopped

→ Dairy & Alternatives

04 - 2 tablespoons unsalted butter
05 - 1/3 cup grated Parmesan cheese, plus extra for serving
06 - 1/2 cup milk (dairy or unsweetened plant-based)

→ Pasta

07 - 12 ounces fettuccine or linguine

→ Seasonings

08 - 1 teaspoon salt, plus more to taste
09 - 1/2 teaspoon freshly ground black pepper
10 - Pinch of ground nutmeg, optional

→ Garnishes

11 - Fresh parsley, chopped, optional
12 - Extra Parmesan cheese, optional

# Steps:

01 - Bring a large pot of salted water to a boil. Add cauliflower florets, garlic cloves, and chopped onion. Cook for 8 to 10 minutes until cauliflower is very tender.
02 - Using a slotted spoon, transfer the cooked vegetables to a blender, reserving the cooking water.
03 - Add butter, Parmesan cheese, milk, salt, pepper, and nutmeg to the blender. Blend until completely smooth and creamy. Add reserved cooking water if needed to reach desired consistency.
04 - In the same pot, cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water, then drain.
05 - Return drained pasta to the pot. Pour the cauliflower Alfredo sauce over pasta and toss well to coat, adding reserved pasta water as needed for desired creaminess.
06 - Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley and extra Parmesan cheese if desired.

# Expert Advice:

01 -
  • A genuinely creamy sauce made entirely from cauliflower that tastes indulgent but leaves you feeling energized instead of heavy.
  • Ready in under 45 minutes, with just one pot and a blender doing most of the work.
  • Naturally vegetarian and adaptable to vegan, gluten-free, and dairy-free diets without losing an ounce of flavor.
02 -
  • If your sauce is grainy instead of smooth, your blender probably needs more time or a little more liquid; I learned this by stopping too early once and regretting it.
  • The cooking water from the vegetables is liquid gold for adjusting consistency, so never discard it until you've finished building the sauce.
03 -
  • Don't skip boiling the cauliflower with garlic and onion; this is where the actual flavor builds, not in the blending step.
  • A pinch of nutmeg sounds optional but absolutely transforms the sauce, so trust it even if it feels risky.
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