This Cauliflower Alfredo Sauce, while healthy, is still delightfully creamy. It’s lighter in calories than traditional Alfredo sauce but not lacking in flavor!
If you’ve been reading my blog for a while you know I’m a pasta freak. Some of my favorite recipes are my:
They’re good, go check them out!
One of the main reasons I love pasta so much is that it’s such a comfort food for me. Pasta was the one food my mom used to “cook” so every time I take a bite I go back to being a little kid.
With the weather getting cooler, I am craving more comfort foods. Lucky for me, I was able to review Sam Turnbull’s new book Fuss Free Vegan which is full of comfort foods.
Fuss Free Vegan offers easy to prepare comfort food favorites and uses easy to purchase ingredients that you can find at your local grocery store. Dishes included are some that Sam loved most in her pre-vegan days like pancakes, burgers, pizza, burritos, pasta, cakes, and cookies.
Sam also includes guidelines for stocking your vegan pantry and fridge, tips on how to eat vegan on a budget, as well as menu plan suggestions for movie night and dinner parties.
Cauliflower Alfredo Sauce
I chose Sam’s Lighter (and better that way) Cauliflower Fettuccine Alfredo to feature because I love healthier versions of classics. I had to sub out fettuccini for linguine in the pictures because I grabbed the wrong pasta.
I’m always looking to add healthy ingredients to dishes to amp up their nutritional content. I hate sacrificing flavor so this dish is right up my alley because it’s more nutritious and yet still tasty. The cauliflower makes the sauce lower in calories but also higher in other nutrients like fiber, B6, potassium, and vitamin C.
Cauliflower is a brassica and cruciferous vegetable which contain nutrients with anti-cancer properties like sulforaphane as well as indole-3-carbinol which is being studied for it’s anti-carcinogenic, antioxidant, and anti-plaque (in arteries) effects.
If you make this Cauliflower Alfredo Sauce recipe, let me know what you think by ★ star rating it and leaving a comment below.
Share your pictures of any of my recipes on Instagram and tag @maryellenvalverde so I won’t miss it!
Lighter Cauliflower Fettuccine Alfredo Sauce
- 1 head cauliflower
- 4 cloves garlic
- 1 cup vegetable broth
- 1 cup full-fat coconut milk (or vegan cashew cream – see notes for recipe)
- 2 tsp white miso paste
- 1.5 tsp salt
- 1 lb gluten free fettuccini (can use regular if not GF)
- vegan parmesan (optional)
- parsley (optional)
- black pepper
- For the cauliflower alfredo sauce, place the cauliflower, garlic cloves, vegetable broth, and coconut milk/vegan cashew cream in a large frying pan or saucepan and bring to a simmer over medium heat. Cook for about 10 minutes, until the cauliflower is very soft and falls apart when pierced with a fork.
- Add the white miso paste and salt. Using an immersion or stand blender, blend the cauliflower and its cooking liquid. If you use a stand mixer, do this in batches, being careful not to fill the blender too high, so the hot liquid doesn’t explode out of the top.
- In the meantime, cook the pasta according to the package directions, then drain.
- Return the pasta to the pan, then pour the cauliflower afredo sauce over top. Toss to heat through. To serve, garnish with a sprinkle of parmesan, parsley, and freshly cracked black pepper.
- For vegan cashew cream, blend 1/2 cup of raw cashews and 1/2 cup of water in a blender until smooth. Soak cashews in hot water for 10 minutes and discard water if you are not using a high-power blender.
- Nutrition info is for the sauce only (using cashew cream).
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident creating sustainable habits that align with their values and health goals. She shares easy plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen’s recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more. She lives in NJ with her husband & two sweet shih tzus, Firenze & Sophie.