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Cauliflower Alfredo

Category: Food and Nutrition

Cauliflower Alfredo, Zoodles
Cauliflower Alfredo

Cauliflower is an extremely healthy and versatile vegetable that is also a significant source of vitamins and minerals. It is very high in vitamin C, Choline and fibre and is a good source of antioxidants. It’s also a great low carbohydrate alternative to breads and grains.

Lets face it, who doesn’t love a nice bowl of creamy pasta? Unfortunately, if you are watching your diet and looking after your health, the full fat version is not a dish you can indulge in on a daily basis.

We’ve been experimenting with some lighter alternatives and think we’ve found the perfect recipe that is still creamy and delicious but won’t harm your waistline. We served our cauliflower alfredo with zucchini and sweet potato zoodles (pictured above) but you can serve yours with freshly cooked fettucini pasta.


8 cloves of garlic – minced

2 tbsn butter

5-6 cups cauliflower florets

6-7 cups chicken stock

1/2 cup milk (or more to taste)

1 cup of grated parmesan cheese

1 tbsn olive oil

salt & pepper to taste

How to Make Cauliflower Alfredo

In a large non-stick pan, sautee the garlic and butter over a low heat. Cook until the garlic is tender but not brown. Remove garlic from heat and set aside.

In a large pot, bring the chicken stock to a boil. Add the cauliflower and cook, covered for approximately 10 minutes or until tender. Do not drain the stock.

With a slotted spoon, transfer the cooked cauliflower to a blender or Thermomix. Add a cup of the broth, the sautéed garlic and butter, salt, pepper, milk, olive oil and parmesan cheese. Blend all the ingredients for several minutes until the sauce is very smooth. You may need to add more broth or milk, depending on how thick or thin you like your sauce.

Serve with freshly cooked pasta.

If you want to serve this sauce with zucchini and sweet potato zoodles, you will need to spiralise 1 zucchini and 1 sweet potato before you make the sauce. While the sauce is blending, add a drizzle of olive oil to the large frypan and sautee the zoodles until just tender. Remove from the heat and pour the sauce into the pan. Stir the zoodles until well coated and serve immediately.

For the full recipe and video tutorial, look at Pinch of Yum. We have modified our version slightly but it is based on this recipe.

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