The Best Cauliflower Alfredo Pasta Recipe | Easy, Healthy & Nutritiousđź‘Ś

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Cauliflower Alfredo Pasta Recipe

Last Updated on April 2, 2023 by Sultana Parvin

Cauliflower is a very versatile vegetable, everyone loves it. This amazing and adaptable vegetable can be added to any recipe you want. It goes well to any meals from breakfast to lunch to dinner even snacks and pickles. Cauliflower is a very low-calorie vegetable, and it complements well any carb dishes like pasta, noodles, fried rice, etc. Cauliflower alfredo pasta is a very healthy, tasty, and nutritious food item. Today, I will share a simple, easy, and of course healthy cauliflower alfredo pasta recipe with you. This cauliflower and pasta recipe is perfect for any meal, you can have it anytime; for breakfast, lunch, and dinner.

Preparation time5 minutes
Cooking time15 minutes
Total time20 minutes
Servings4

Ingredients for healthy cauliflower alfredo sauce

One of the best cauliflower pasta recipes is cauliflower alfredo. This is a creamy vegan, gluten-free, nut-free and low-fat, low-calorie yet yummy recipe. You must try this healthy cauliflower alfredo sauce recipe in your kitchen, You won’t regret it! This is a stress-free, less time-consuming recipe that needs only a few ingredients. This cauliflower recipe is suitable for kids, adults as well as geriatric people. The pasta used in this recipe provides mainly carbs, cauliflower provides fiber and some other nutrients, and olive oil provides healthy fats. Overall, this low-calorie, low-fat healthy cauliflower recipe is a must-try!

Cauliflower Alfredo Pasta Recipe

The Best Cauliflower Alfredo Pasta Recipeđź‘Ś

Yield: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Ingredients

  • 1 packet alfredo pasta
  • 50gm butter or 2 tablespoons vegetable oil
  • 1 ½ cup cauliflower
  • 5 garlic cloves
  • 1 cup chicken broth
  • 1 cup thick coconut milk
  • Salt to taste
  • ½ teaspoon black pepper powder
  • Black pepper grounded

Instructions

  1. Boil 1 packet of alfredo pasta with 1 teaspoon oil and one
    pinch of salt. Drain out the water and keep cooked alfredo aside.
  2. Cut cauliflowers into small sizes. Heat butter in a skillet. Add garlic cloves and fry it up to translucent. Add cauliflower to the garlic cloves. Fry for 2-3 minutes or until light brown. Pour chicken broth over the vegetables and bring it to a boil. Cook until fork-tender. Switch off the burner.
  3. Put cauliflowers to the super blender. Add thick coconut milk to the cauliflower. Blend them until smooth. Season with salt and pepper.
  4. Pour the sauce over the cooked alfredo pasta. Season with
    salt and grounded pepper.
  5. Serve the tasty, delicious, and healthy Cauliflower alfredo
    pasta recipe. You can add cheddar cheese to the pasta.

Notes

Don't over fry the cauliflower.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 515Total Fat: 40gSaturated Fat: 24gTrans Fat: 1gUnsaturated Fat: 13gCholesterol: 59mgSodium: 635mgCarbohydrates: 32gFiber: 3gSugar: 2gProtein: 10g
  • 1 packet alfredo pasta
  • 50gm butter or 2 tablespoons vegetable oil
  • 1 ½ cup cauliflower
  • 5 garlic cloves
  • 1 cup chicken broth
  • 1 cup thick coconut milk
  • Salt to taste
  • ½ teaspoon black pepper powder
  • Black pepper grounded
How to cook vegan Cauliflower Alfredo
Cauliflower Alfredo Pasta Ingredients

How to cook Vegan Cauliflower alfredo

People who want to switch to a vegan diet from non-vegan, often wonder if there are any yummy vegan recipes available, do they have to sacrifice tasty meat dishes forever?  Let me tell you something, a vegan diet is not boring and has tons of tasty dishes are available. One such food item is cauliflower alfredo. Wondering how you can make cauliflower alfredo, or will it taste the same as the non-vegan version? Well, it is super easy. Yes, the vegan version also is very tasty and undoubtedly healthy. It is comparatively low-calorie, low-fat but the taste is never compromised. Here, I will write about how to cook Vegan Cauliflower alfredo.

Step 1

Boil 1 packet of alfredo pasta with 1 teaspoon oil and one pinch of salt. Drain out the water and keep cooked alfredo aside.

Step 2

Meanwhile, wash and cut cauliflowers into small sizes. Heat butter in a skillet. Add garlic cloves and fry it up to translucent. Add cauliflower to the garlic cloves. Fry for 2-3 minutes or until light brown. Pour the chicken broth over the vegetables and bring it to a boil. Cook until fork-tender. Switch off the burner.

Note: Don’t over-fry.

Step 3

Put cauliflowers to the super blender. Add thick coconut milk to the cauliflower. Blend them until smooth. Season with salt and pepper.

Step 4

Pour the sauce over the cooked alfredo pasta. Season with salt and grounded pepper.

Serve the tasty, delicious, and healthy Cauliflower alfredo pasta recipe.

Note: You can sprinkle cheddar cheese over the pasta.

Cauliflower Health Benefits for Heart

Cauliflower has a high intake of fiber that can boost heart health. The Sulforaphane of cauliflower also can improve blood pressure levels and significantly reduce hypertension and chances of stroke.

Cauliflower also contains omega-3 fatty acids, which can regulate cholesterol levels and prevent cardiac-related disease.

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Sultana Parvin, the owner of this site (sultanarecipe.com) is a passionate recipe builder with thorough knowledge of food, nutrition, and dietary needs for people of different ages and different physical conditions. She has contributed her creative recipes to different food and recipe sites, e-books, and magazines. Sultana is widely experienced on different menu and food courses. With her amazing cooking expertise and innovative ideas, she has been writing various food recipes, particularly those Bangladeshi and Indian traditional main and side dishes like: vegetarian, chicken, meat, fish, desert, rice, noodles, cakes, cookies, soup, smoothies etc. Sultana possesses in depth knowledge on foods’ nutrition value and other relevant contents, such as calorie, carbohydrate, fat, sugar, fiber, sodium, protein etc. of a wide variety of food items. In addition to the taste of food items, Sultana analyses psychology and taste of different categories and ages of people while developing her food recipes. Publications of Sultana Parvin: Sultana wrote a number of Recipe Books, among those following recipe books have been published in Amazon.com: ** Yummy Vegetable Recipes: Delicious Indian Vegetable Dishes ** Authentic Indian Vegetable Dishes **30 Diabetic and Heart Healthy Indian Food Recipes with Nutritional Detail Sultana edited a famous recipe book, namely “Flavors of India and Africa” written by Khatun Gulamani of California, USA.