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- 1 medium head of cauliflower, chopped into bite-sized florets - 2 cups vegetable broth - 1 cup unsweetened almond milk (or any preferred plant-based milk) - 2 tablespoons nutritional yeast (adds a cheesy flavor) - 3 cloves garlic, minced - 1 tablespoon extra virgin olive oil - Salt and freshly ground black pepper to taste - 1/4 teaspoon ground nutmeg (optional, but recommended for warmth) - 3/4 cup whole wheat pasta (or your favorite pasta type) - Fresh parsley, finely chopped, for garnish You can add more depth to your dish with these options: - Red pepper flakes for heat - Lemon juice for brightness - Fresh basil for a herby touch - Grated vegan parmesan for extra creaminess Each serving of Creamy Cauliflower Alfredo provides: - Calories: About 350 - Protein: 10 grams - Carbohydrates: 50 grams - Fat: 12 grams - Fiber: 8 grams This dish is low in calories and high in fiber. It’s a great choice for a healthy meal! {{ingredient_image_2}} Start by bringing vegetable broth to a boil in a large pot. Add the chopped cauliflower florets. Cook them for about 10 minutes. They should be tender and easy to pierce with a fork. Once done, drain the cauliflower but keep some broth for later. While the cauliflower cooks, fill another pot with salted water. Bring it to a boil, then add your pasta. Cook it according to the package directions until it's al dente. When finished, drain the pasta and set it aside in a large mixing bowl. In a sauté pan, heat extra virgin olive oil over medium heat. Once hot, add minced garlic and cook for 1-2 minutes. You want it fragrant but not brown. Next, in a high-speed blender, combine the cooked cauliflower, sautéed garlic, almond milk, nutritional yeast, salt, pepper, and nutmeg. Blend until smooth and creamy. If the sauce is too thick, add a bit of the reserved broth. Pour the creamy sauce over the pasta and toss gently to coat. Serve immediately, garnished with chopped parsley for a fresh touch. To get a smooth and creamy sauce, blend the cauliflower well. Use a high-speed blender for the best results. If the texture seems thick, add a bit of the reserved broth. This will help achieve the right consistency. The sauce should coat the pasta nicely, not be too runny. You can easily change the recipe for different diets. If you need a nut-free option, use oat milk or soy milk instead of almond milk. For gluten-free pasta, choose a gluten-free variety. You can also substitute nutritional yeast with a dairy-free cheese alternative. Always check labels to avoid allergens. This creamy cauliflower Alfredo pairs well with many sides. Serve it with a fresh green salad to add crunch. You can also add roasted vegetables for extra flavor and color. For a protein boost, sprinkle some grilled chicken or chickpeas on top. Finish with fresh parsley for a pop of color and taste. Pro Tips Choose Fresh Cauliflower: For the best flavor and texture, select a cauliflower head that is firm and free of brown spots. Adjust Creaminess: If you prefer a thicker sauce, reduce the amount of almond milk or add more cauliflower to the blender. Enhance Flavor: Experiment with additional spices like garlic powder or Italian herbs to customize the flavor of your sauce. Perfect Pasta Cooking: Make sure to cook your pasta just al dente, as it will absorb some sauce and continue to soften after mixing. {{image_4}} You can easily add protein to your creamy cauliflower Alfredo. Grilled chicken or shrimp work well. For a plant-based option, try chickpeas or lentils. Simply stir them in after mixing the sauce with pasta. This adds flavor and makes the dish more filling. To change the flavor, try adding herbs or spices. Fresh basil or thyme adds a nice touch. You can also add a pinch of red pepper flakes for heat. If you want a smoky flavor, try adding smoked paprika. These small changes can make your dish unique and exciting. You can mix in other veggies too. Spinach, broccoli, or peas blend well with the sauce. Just steam or sauté them before adding. This boosts nutrition and adds color to your plate. You can even try roasted red peppers for sweetness. These variations keep your meals fresh and fun. To keep your Creamy Cauliflower Alfredo fresh, store it in an airtight container. Place it in the fridge. Enjoy your leftovers within three days for the best taste and quality. If you want to save time, you can portion it out. This way, you grab a serving anytime you want. When reheating, use a skillet over low heat. Add a splash of almond milk or water. This helps keep the sauce creamy. Stir gently to combine. Avoid using high heat, as it can dry out the sauce. You can also microwave it in short bursts. Stir in between to heat evenly. You can freeze Creamy Cauliflower Alfredo for up to two months. Use a freezer-safe container. Leave some space at the top, as the sauce may expand. To thaw, place it in the fridge overnight. Reheat gently as mentioned above. The texture may change slightly, but it will still taste great. Yes, you can use regular milk. It will change the flavor slightly. Almond milk keeps it dairy-free. If you are okay with dairy, whole milk or cream work too. To thicken the sauce, add more cauliflower. Blend in extra cooked cauliflower for a creamy texture. You can also add a little cornstarch mixed with water. This will help to thicken the sauce quickly. Good alternatives include zucchini noodles or spaghetti squash. They add flavor and reduce carbs. Whole wheat pasta is great for more fiber. Gluten-free pasta is also an option if needed. This blog post explored making a creamy cauliflower Alfredo. We discussed main and optional ingredients to enhance flavor. I shared step-by-step instructions for preparation, cooking, and sauce-making. Tips helped achieve the perfect creaminess, with ideas for substitutions and pairings. Variations can boost protein and flavor. I also provided storage info and answers to common FAQs. Embrace these methods to enjoy a healthier twist on a classic dish!

Creamy Cauliflower Alfredo

A delicious, dairy-free pasta dish made with creamy cauliflower sauce.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Italian
Servings 2
Calories 350 kcal

Ingredients
  

  • 1 medium head cauliflower, chopped into bite-sized florets
  • 2 cups vegetable broth
  • 1 cup unsweetened almond milk
  • 2 tablespoons nutritional yeast
  • 3 cloves garlic, minced
  • 1 tablespoon extra virgin olive oil
  • to taste Salt and freshly ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 3.4 cups whole wheat pasta
  • for garnish Fresh parsley, finely chopped

Instructions
 

  • In a large pot, bring the vegetable broth to a rolling boil over medium-high heat. Add the cauliflower florets and cook until they are tender and easily pierced with a fork, about 10 minutes.
  • While the cauliflower is cooking, bring a separate pot of salted water to a boil. Add the whole wheat pasta and cook according to the package directions until al dente. Drain the pasta and set it aside in a large mixing bowl.
  • In a sauté pan, heat the extra virgin olive oil over medium heat. Once hot, add the minced garlic and sauté for 1-2 minutes until it becomes fragrant but not browned.
  • Once the cauliflower is tender, carefully drain it, reserving about 1/2 cup of the cooking broth. In a high-speed blender, combine the cooked cauliflower, sautéed garlic, almond milk, nutritional yeast, salt, pepper, and nutmeg. Blend on high until the mixture is completely smooth and creamy, adjusting the consistency with a little of the reserved broth if necessary.
  • Pour the creamy cauliflower sauce over the cooked pasta in the large mixing bowl. Toss gently to ensure every strand of pasta is coated in the luscious sauce, adjusting seasoning as needed.
  • Serve the creamy pasta immediately, garnished with a generous sprinkle of fresh chopped parsley for color and flavor.

Notes

Adjust the seasoning to your taste and feel free to use any type of pasta you prefer.
Keyword dairy-free, healthy, pasta, vegan