I always crave a creamy pasta, but I don’t always want the heaviness of a traditional Alfredo. That’s why I created this Creamy Cauliflower Pasta — a lighter, deliciously comforting alternative that uses cauliflower as the base instead of heavy cream. It may sound unusual, but the cauliflower blends into a silky, cheesy sauce that pairs perfectly with pasta.
What you need for this Creamy Cauliflower Pasta!
- cauliflower rice (or a head of cauliflower, chopped)
- ghee or butter
- garlic powder
- parsley
- oregano
- milk (any variety: skim, whole, almond, etc.)
- parmesan cheese
- pasta of your choice
- peas (frozen or canned)
- salt
- pepper
The star of this sauce is cauliflower. I used cauliflower rice for speed, but a chopped head works just as well — steam or sauté until tender before blending. Parmesan adds the cheesy, savory note that makes the sauce feel indulgent without heavy cream. Garlic powder, parsley, oregano, salt, and pepper give it a simple Italian-inspired flavor profile that complements pasta beautifully.
This versatile sauce works with any pasta. I like it with peas mixed in for a pop of sweetness and color — frozen peas thaw and cook quickly in the warm sauce. For the pasta base, I used brown rice pasta here, but chickpea pasta or classic semolina pasta are both great options.
How to make this Creamy Cauliflower Pasta!
- Start by boiling your pasta according to package directions.
- Sauté the cauliflower rice or chopped cauliflower in ghee or butter over medium heat with garlic powder, parsley, and oregano until the cauliflower is tender.
- Lower the heat slightly, then add the milk and parmesan. Cook a few more minutes to warm and melt the cheese into the cauliflower.
- Transfer the mixture to a high-speed blender or food processor and blend until completely smooth.
- Return the sauce to the pot over low heat. Season with salt and pepper to taste; add more herbs if desired.
- Stir in about 4 cups of cooked pasta so the noodles are evenly coated with sauce.
- Add the peas and gently fold them into the pasta and sauce.
- Keep cooking on low until the flavors marry and the peas are heated through (if frozen).
- Taste and adjust salt and pepper, then remove from heat.
- Serve immediately and enjoy.
Check out some of my other recipes!
- Healthier Sweet Potato Nachos
- Easy & Healthy Asian Turkey Meatballs
- Maple Balsamic Brussels Sprouts with Turkey Bacon
- Homemade Peanut Butter and Jelly Pop Tarts
Connect with me!
If you make this Creamy Cauliflower Pasta or try any of my recipes, I’d love to see your photos. Tag @wellnessbykay on Instagram so I can share your recreations!
Creamy Cauliflower Pasta
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- Author: Kayla Berman
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5 servings
- Category: Pasta
- Method: Stovetop
- Cuisine: American
Description
This Creamy Cauliflower Pasta is a lighter take on a classic creamy sauce. Cauliflower blended with parmesan and garlic creates a smooth, comforting sauce that feels indulgent without the heaviness of cream.
Ingredients
- 1 cup cauliflower rice or chopped cauliflower
- 1 tbsp butter or ghee
- 3 tsp garlic powder
- 1/2 tsp parsley
- 1/2 tsp oregano
- 1 cup milk of choice (skim, whole, almond, etc.)
- 3/8 cup parmesan cheese
- 4 cups cooked pasta
- 1/2 cup peas (frozen or canned)
- salt, to taste
- pepper, to taste
Instructions
- Boil your pasta according to package directions.
- Sauté cauliflower with ghee or butter and seasonings until soft.
- Lower heat, add milk and parmesan, and heat until cheese melts.
- Blend the mixture until smooth in a blender or food processor.
- Return sauce to the pot, season with salt and pepper, and adjust herbs as needed.
- Stir in cooked pasta so it’s well coated.
- Fold in the peas.
- Cook on low until flavors combine and peas are heated through.
- Adjust seasoning and serve immediately.