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Healthy, gluten-free meals from my table to yours!

Healthy Creamy Cauliflower Alfredo

You are not going to believe this.

This pasta sauce is made from pureed cauliflower…I’m serious.

I saw this recipe on pinterest awhile ago and seriously doubted that it would taste good. I mean, I don’t even like cauliflower.  But it seemed pretty healthy so I wanted (as my mom always told me)-give it a try before I said I didn’t like it.  I tweaked it just a little bit to my own taste and what I had on hand.

This sauce is creamy, thick, and satisfying.  I could hardly believe how much it looks like alfredo as I swirlled the pasta onto my fork!  But the real test was when we ate it for dinner. 

It was a satisfying and hearty meal.  Even my husband said that he liked it and that it didn’t taste like cauliflower but like a creamy white pasta sauce!  This was my moment of success!

I always enjoy finding a way to sneak more veggetables into our diets!  Not only does this get you eating more vegetables but it also makes your alfredo style pasta a whole lot more figure friendly!

This meal would be great for kids too!  What kid doesn’t like pasta?  You don’t need to tell them that it is slathered in a vegetable sauce!

Serve the Cauliflower Alfredo over your favorite gluten free pasta.  I honestly haven’t found a favorite g-free pasta yet so if you guys have any suggestions, I’d love to hear them!

Healthy Creamy Cauliflower Alfredo

Origional recipe found here


  • 1 lb. uncooked fettuccine noodles
  • 1 head of cauliflower, chopped
  • 6 cups chicken/veggetable broth (I used chicken broth because thats what we had at home)
  • 6 cloves garlic, grated with microplane grater
  • salt and pepper, to taste
  • pinch of nutmeg
  • 1 teaspoon Italian seasoning
  • 2 tablespoons olive oil
  • 2 tablespoons cup heavy cream or half and half-whatever you have in the house
  • 1 cup starchy boiling water, reserved from pasta pot


While that is coming to a boil, start with cooking your cauliflower by placing broth and chopped cauliflower into a large sauce pan with a lid. Turn on high heat, cover and bring to a boil.  Boil cauliflower for about 15-20 minutes, until it is fork tender.

Place a large pot of water for your pasta over high heat and cover. Bring to a boil.

While that is boiling away preheat 1 tablespoon of olive oil in a small pan over medium low heat and add in garlic and cook for about 4 mintues, until softened and fragrant.

If your pasta water is up to a boil, go ahead and generously salt the pasta water, drop the pasta and cook according to the package instructions. 

In a blender add in the cooked cauliflower and 2 cups of the cooking broth. (I thought I would try and use my food processor to make it extra creamy and added everything in one batch-learn from my mistake! My food processor was over flowing with liquid and I had to ask for my husband to come help me. So I would reccomend a blender or doing several batches in your food processor.)

Add in the salt, pepper, garlic saute, Italian seasoning, and nutmeg to the blender and blend until smooth. I let mine go for about 4 mintues just to be safe.  Add in the other tablespoon of olive oil and any additional broth that may be needed to make the texture smooth. I eneded up adding another cup of liquid so I must have had a very large head of cauliflower.

Once the mixture is smooth and creamy, empty out the large sauce pan of any left over broth, then add in the cauliflower puree.

Stir in a few tablespoons of the heavy cream or half and half. I only used 2 tablespoons but feel free to use your own disgresion.  Taste and add any additional salt/pepper needed.

Before you drain your pasta make sure to take a coffee mug and scoop out a cup of the starchy cooking liquid!  If your sauce still seems thick after adding it back into the sauce pan, add a little of the starchy cooking liquid to help things move along.

Once your drain your pasta, add all of the pasta to all of the sauce and toss to coat and the pasta will soak up the sauce.

Serve directly from the pan, because who wants to wash another dish?

I actually added in some left over chicken that we had in the fridge to the pasta and served a salad on the side for a complete meal.


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