This cauliflower alfredo is the deliciously creamy (and deceptively healthy!) pasta recipe we’ve been waiting for. Instead of butter, heavy cream or tons of cheese, we use olive oil, pureéd cauliflower and a heavy shake of nutritional yeast. Yep, that means this is a totally vegan cauliflower alfredo sauce that gets its creaminess from steamed and puréed cauliflower!
The cruciferous vegetable has become a star in recent years due to its near-perfect ability to replicate traditionally carb-heavy recipes that rely on potatoes, rice or noodles (or in this case, heavy cream and butter). Whether it’s cheesy Cauliflower “Popcorn” or zesty Cauliflower “Steaks”, cauliflower has a taste, texture, and nutritional value unmatched by its friends in the floret family (sorry, broccoli).
What are the benefits of cauliflower?
Full of natural fiber and a variety of essential nutrients, cauliflower is also a strong source of bone-strengthening vitamin K. Plus, it’s relatively low in calories (read: more room for cheese!). It’s a great option if you’re vegan, dairy-free or just looking to experiment with the favorite fall veggie.
How to make cauliflower alfredo sauce
The best part about this recipe is that it’s so easy to make. Just simmer cauliflower (and some garlic and onion) until the cauliflower is super soft and tender. Then, blend it up with some salt and a big spoonful of nutritional yeast (a.k.a. vegan “cheese”) until it’s just as creamy as the sauce you’d find at your favorite Italian spot.
cauliflower, thinly sliced
small onion, thinly sliced
clove garlic, sliced
Kosher salt and pepper
- Cook fettuccine per package directions.
- Meanwhile, heat olive oil in large skillet on medium. Add cauliflower, onion and garlic and cook, covered, until just tender, 5 to 7 minutes. Add 2 cups water and simmer until vegetables are very soft. Drain, reserving liquid.
- Transfer vegetables to blender along with nutritional yeast and 1/2 teaspoon salt and puree, adding just enough reserved vegetable liquid to get blender moving (about 1/4 cup), until smooth. Toss with pasta, adding some vegetable liquid if pasta seems dry, and sprinkle with coarsely ground black pepper, to taste.
About 370 cal, 5.5 g fat (1 g sat), 13 g pro, 250 mg sodium, 67 g carb, 5 g fiber