Pasta with Cauliflower Alfredo Sauce

Katie-Lee-Pasta- with- Cauliflower -Alfredo- Sauce.jpg

Y’all know I love my vegetables.  Never met one I didn’t like.  I love my big kale salads, stir-fried broccoli, roasted Brussels sprouts, and cauliflower in any shape or form.  

 Cauliflower is so incredibly versatile and I love experimenting with it.  My cauliflower pizza and cauliflower fried rice recipes have been some of my most popular recipes, and now I’m excited to share a cauliflower alfredo sauce that I’ve developed.  It’s creamy, rich, cheesy, and delicious.  You can add chicken or shrimp if you like, or just keep it as is.  I like to use lentil pasta for added protein and fiber, or I’ll just use regular pasta.  This is a good one for kiddies because they’ll have no idea they’re eating vegetables. 



  • Sea salt and coarsely ground black pepper

  • 2 cups cauliflower florets 

  • 1 pound pasta

  • 1 cup 2 percent milk 

  • 3 tablespoons unsalted butter 

  • 1 clove garlic, lightly smashed 

  • 1 1/2 cups grated Parmesan


Bring a large pot of salted water to a boil. Add the cauliflower and cook at a low boil until very tender, about 20 minutes. Remove the cauliflower with a slotted spoon and set aside to drain in a colander, reserving the boiling water for the pasta.

Add the pasta to the boiling water and cook according to the package instructions. (**If using an alternative pasta, like brown rice or lentil, I recommend rinsing it after draining.  Regular pasta does not need to be rinsed.)

Make the sauce while the pasta cooks. In a blender, combine the cauliflower with the milk and puree until smooth.

In a large skillet over medium-low heat, heat the butter and garlic until the butter melts. Add the cauliflower puree and cook for 2 minutes. Remove the garlic. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Turn off the heat and stir in the Parmesan.  Toss with pasta and serve.