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Best Ever Cauliflower Fettuccini Alfredo


This lightened up version of an all time fave has all the creaminess and flavor with an extra dash of antioxidants and anti inflammatory properties from the cauliflower. Ready in about 30 minutes. Vegetarian.


  • 160g Fettuccini noodles of choice (half of a 375g box)
  • 1 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 medium head of cauliflower (approx. 4 cups)
  • ½ cup milk of choice
  • ½ cup of reserved cooking liquid from pasta, made into a strong stock (double the amount of stock mixture to water ratio)
  • ½ cup freshly grated parmesan cheese
  • Lots of freshly-cracked black pepper
  • Coarse salt (approx ¼ tsp, adjust to taste)
  • Fresh parsley to garnish


  1. Add about an inch of water and your chopped cauliflower to a large frying pan. Cover with a lid and steam until cauliflower is fork tender, approx 15-20 minutes.
  2. Meanwhile, bring a large pot of salted water to a boil and cook noodles according to package directions. Once done, drain, reserving ½ cup of the cooking water.
  3. When the cauliflower is about 5 minutes away from being done, heat oil in a small saucepan over medium heat. Allow oil to heat up (approx.1-2 minutes) and then add your garlic. Sauté until fragrant but not yet browning (approx. 2-3 minutes).
  4. Once cauliflower is ready, drain and add to your Vitamix or high powered blender. Add your garlic oil, milk, chicken stock made from the pasta cooking water, parmesan cheese, salt and pepper.
  5. Blend until a smooth, thick sauce forms.
  6. Add your pasta noodles back to the pot and pour the sauce onto the noodles, using a spatula to scrape it all out of the blender (you may not need all the sauce, if this is the case, reserve any extra in an airtight container to be saved for later use). Mix until noodles are evenly combined.
  7. When ready to serve, top with a sprinkle of fresh parsley, and more salt and pepper if needed.
  8. Serve with your favorite protein. I love it with fresh prawns, scallops or salmon!


If you end up with extra sauce, freeze for later use or add to a soup for a creamy base.

  • Prep Time: 10
  • Cook Time: 20
  • Category: Main Dishes
  • Method: Boil
  • Cuisine: Italian

Keywords: Weeknight meals, Dinner ideas

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