Indulge in a creamy, flavorful, and oh-so-comforting classic pasta alfredo without all the calories with this skinny version featuring cauliflower! NO cream or butter in this cozy pasta!
Today is the day…..that I tell you one of my most juicy confessions.
Lame-o confession? Not even that big of a surprise to you?
Oh, yeah. I forgot I already had like 2-million cauli recipes on the blog. I think I gave myself away….
How much do I love thee, cauliflower? Let me count the ways….
In my mac ‘n’ cheese, in my rice.…and now → as my main squeeze in alfredo sauce.
Here’s the deal, guys: I am freaking OBSESSED with this carby-cauliflower goodness I’m shoving in your face today.
Read: I’m wishing it was MY face getting the carb-shoving right now, but then again, it is only 7am…
Why am I freaking out right now? Oh, no reason. It’s only because the answer to ALL your prayers is staring you in the face right now.
Lite-rally in my face at the moment. I just couldn’t hold off any longer….
Send help and fat pants. And more heads of cauliflower—I’m running on E.
Sooo let’s talk. Are you on board with a skinny, totally butter-less and cream-less, so-so-easy, so dang-rich-and-creamy-I-die alfredo pasta?
Sayyessayyes ’cause I neeeeeeed to know.
Awesome. Now that’s in my head all day.
This is a veeeery sneaky ninja alfredo sauce we’ve got here, my friends….
Ninja Alfredo. I like that a lot. 🙂
What makes it so sneaky and ninja-like? IT’S MOSTLY CAULIFLOWER. Sure, there’s a few seasonings and a splash of milk, but for the most part, you’re looking at the white stuff.
Secret revealed. You now know the answer to life.
So smooth. So creamy. So rich. And not at all cauliflower-y tasting.
Don’t forget, this is a NINJA sauce.
I kinda wanna put that gorgeous sauce in a glass and just grab a straw. THATGOOD.
Don’t judge me. I’m not weird. I’m just in love and I’ve heard that love can do some preeeeeetty strange things to a girl.
If drinking this sauce is a liiiiiitle on the unorthodox side of things for ‘ya, let’s take this one step further and throw some carb-y wonder into the mix.
That’s Sarah-speak for pasta.
Oh. My. Gah.
The creamy-ness. The richness. The level of cauliflower PERFECTION. ♥♥♥
Off the charts on the Yum-O Meter.
Wheeeeeeew…don’t mind me. I’m just trying to get my heart beating normally again. I think it skipped a few beats back there….
This alfredo pasta cures all things. Heartbreak. Disappointment. Loneliness. That case of the Tuesdays….
I’m currently experiencing all these symptoms since I just finished inhaling the last of this carby perfection.
More. I need MORE!
Easy Creamy Cauliflower Pasta Alfredo
- 6 cloves garlic minced
- 1 tablespoon olive oil
- 6 cups chicken broth
- 1 medium head cauliflower cut into florets (about 6-7 cups)
- 1/2 cup milk
- 1-1/2 teaspoons salt
- 1/4 teaspoon pepper
- 1 lb penne pasta cooked according to package directions
- Minced fresh parsley for garnishing optional
- In a medium saucepan over medium-high heat, saute garlic in oil until fragrant and lightly golden. (do not burn) Remove from heat and set aside.
- Bring chicken broth to a boil in a large pot, then stir in cauliflower florets. Stir occasionally until cauliflower is very tender, about 10 minutes.
- Scoop cauliflower florets out of boiling water and place in a blender. Reserve 1 cup cooking water and add to blender with milk, salt, and pepper. Blend mixture on high speed until smooth and creamy.
- Stir warm cauliflower sauce into cooked pasta and sprinkle with parsley if desired.
Recipe slightly adapted from Pinch of Yum.
P.S. Sorry for the overload of photos hitting your face today. I’m crushing here.♥
But, really? You need this. The end.
Gayle @ Pumpkin 'N Spice says
This is such a great idea to make a cauliflower alfredo pasta! Looks delicious, Sarah! I love how easy this is to whip up, too!
Kelly // The Pretty Bee: Cooking & Creating says
We love our cauliflower over here, too! This sauce looks amazing! Can’t believe it’s mostly cauliflower!
Thank you Kelly! Isn’t cauliflower the best?! 😉
Kristi @ Inspiration Kitchen says
I love that theres no cream or butter in this Sarah! It looks absolutely amazing. Pinned!
Thanks for pinning, Kristi!
Jen @ Baked by an Introvert says
Amazing, Sarah! Who knew you could make a sauce out of cauliflower. I’m a pasta lover and this looks phenomenal! I’m crushing right along with you.
You’ve gotta try this sauce, Jen! It’ll be hard to go back to regular alfredo ever again!
Kelly - Life Made Sweeter says
This looks absolutely incredible, Sarah! I ❤ cauliflower so much because it’s so yummy and versatile:) I’m totally craving for creamy pasta for breakfast now! <3 this!
Thanks Kelly! NO shame in craving alfredo for breakfast! I get those cravings daily. 😀
Melanie @ Carmel Moments says
This looks amazing Sarah! And no butter? Wow! This recipe shines.
Happy Tuesday friend!
Thanks for pinning and for the super-sweet words, Melanie!! xoxo
Natalie @ Tastes Lovely says
This is just amazing! I’m trying to not eat any dairy, and now I can enjoy alfredo again! I bet I could sub in unflavored almond milk and make this completely dairy free. Thanks for sharing Sarah! This could be life changing!
Almond milk would be a perfect sub in this sauce, Natalie! I KNOW you’re going to adore this sauce possibly even more than I did. 😉 Lemme know if you make it, girl!
Stacey @ Bake.Eat.Repeat. says
That looks fantastic Sarah! I love cauliflower too, but haven’t yet really got on board with the whole turning it into other things fad. I tried the cauli “wings” thing once and was kind of disappointed. But this?! This looks amazing. So creamy, it looks just like alfredo sauce! Definitely trying this one!
I’m positive you would love this sauce, Stacey! You’ve gotta try it, girl!
Justine | Cooking and Beer says
Haha, I absolutely adore reading your posts, Sarah! I think I scare myself sometimes with my extreme “laugh out louding.” Love this recipe. I’m obsessed with cauliflower lately too. Just can’t get enough! Pinning this!
Haha! Justine, you are seriously the sweetest. Thanks for the kind words and for pinning, girlfriend! 🙂
Danielle @ Live Well Bake Often says
What a beautiful creamy pasta dish! No one has to know there’s hidden veggies in there, right? This look so delicious, Sarah!
No one would EVER guess there’s veggies involved. Our little secret. 😉 Thanks Danielle!
I LOVE cauliflower, too, and you’re cracking me up here! I have yet to make a sauce with it, and I know I’d like this better than alfredo…because I don’t really like it because it’s too rich most of the time. Love this!
I know you would love this alfredo, Marcie! You’ve gotta give it a go, girl!
Cauliflower sauce is the best! I’m always amazed at how good it is (then again I love cauliflower so I don’t know why I’m surprised!) – this looks fantastic!
Isn’t it amazing?! I’m thoroughly convinced cauliflower sauce is magic. 😀
Thalia @ butter and brioche says
I’ve never been much of a cauliflower fan when it’s by itself (something to do with the texture).. but I think you may have just converted my taste buds with this creamy cauliflower alfredo Sarah!
You would LOVE this sauce, Thaila! You can barely even tell that there’s cauliflower in there! 😉
Mariah @ Mariah's Pleasing Plates says
My husband is obsessed with alfredo sauce. I wonder if he would notice if I snuck in some cauliflower. ha! Looks delicious Sarah! Pinned!
You totally should try it and see if he notices! LOL. Thanks for pinning, Mariah!
This looks so creamy and so delicious, Sarah!! I spent all day at work yesterday dreaming up a cauliflower alfredo sauce and here it is, haha! I guess I’ve been spying on you 🙂 This seriously sounds amazing!!
I can’t wait to see your take on cauliflower sauce, Izzy!
Thanks, girly! 🙂
Amber @ Dessert Now, Dinner Later! says
I need to try this! Gotta sneak those veggies where I can, and my kids LOVE white sauce. If they don’t detect the cauliflower in this, I would be forever grateful!
You should definitely give it a try! My siblings were never the wiser that there was cauliflower hiding in this. 😉
Delicious. Not an overwhelming taste of cauliflower. Quick and simple recipe. from my 2 and 4 year olds.
Two Thumbs up from my kids got eaten in comment above. Pun intended. Lol
I’m so glad that even your kids loved this sauce, Elwira! Thanks for the feedback! 🙂
Omg ,absolutely delicious! !!!
Made it tonight and put grilled chicken in it yummy.
Thanks for the recipe!!!!
Love the sound of adding grilled chicken to this alfredo! Glad you enjoyed it, Anna!