Fettuccine Cauliflower Alfredo
A rich, velvety Fettuccine Alfredo with 60% fewer calories that transforms humble cauliflower into a luscious, silky sauce that rivals traditional cream-based versions. Perfect for cozy autumn evenings, this dish delivers all the comfort of classic alfredo while sneaking in extra vegetables and reducing the dairy load significantly.
Equipment
- Blender
- Large Pot
- Small Pan
Ingredients
Sauce Ingredients
- 1 medium head cauliflower about 5-6 cups florets
- 2 tablespoons olive oil
- 4 cloves garlic minced
- 1 cup low-sodium vegetable broth
- 1/4 cup nutritional yeast or 1/2 cup freshly grated Parmesan
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon salt adjust to taste
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon nutmeg freshly grated if possible
Pasta and Garnish
- 8 oz fettuccine pasta regular, whole wheat, or gluten-free
- fresh parsley chopped, for garnish
Instructions
- Cut the cauliflower into small florets (about 1-inch pieces). The smaller and more uniform they are, the faster and more evenly they'll cook.
- In a large pot, bring 4 cups of water to a boil. Add the cauliflower florets and cook for 7-10 minutes until very tender when pierced with a fork.
- While the cauliflower cooks, bring a separate large pot of salted water to a boil. Cook the fettuccine according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
- In a small pan, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant but not browned.
- Drain the cooked cauliflower and transfer to a blender. Add the sautéed garlic with oil, vegetable broth, nutritional yeast (or Parmesan), lemon juice, salt, pepper, and nutmeg. Blend on high until completely smooth and velvety, about 1-2 minutes.
- Return the drained pasta to its pot over low heat. Pour the cauliflower alfredo sauce over the pasta and toss gently to combine. If the sauce seems too thick, add reserved pasta water, 2 tablespoons at a time, until you reach your desired consistency. Heat through for 1-2 minutes.
- Transfer to serving plates or a large pasta bowl. Garnish with freshly chopped parsley, additional black pepper, and a sprinkle of nutritional yeast or Parmesan if desired. Serve immediately while hot.
Notes
For dairy-free version, use nutritional yeast instead of Parmesan.
Make sure the cauliflower is very tender before blending to avoid a grainy sauce.
The sauce can be made up to 3 days ahead and stored in the refrigerator.
Add grilled chicken, shrimp, or white beans for extra protein.
Nutrition
Calories: 320kcalCarbohydrates: 52gProtein: 12gFat: 9gSaturated Fat: 1.5gSodium: 380mgFiber: 7gVitamin C: 80mgCalcium: 8mg
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