Pasta – Cauliflower Alfredo

Pasta – Cauliflower Alfredo

A creamy, low‑carb Alfredo sauce made from cauliflower and a touch of nutritional yeast, served over whole‑grain or zucchini noodles.

• 1 head cauliflower, cut into florets (about 2 cups)
• 2 cups unsweetened almond milk (or oat milk)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp whole‑wheat flour (optional, for thickness)
• 1/2 cup nutritional yeast (for cheesy flavor)
• 1/4 cup grated Parmesan (optional)
• 1 tbsp lemon zest + 1 tbsp lemon juice
• 1/2 tsp dried oregano
• Freshly ground black pepper, to taste
• 1 lb whole‑grain penne or zucchini noodles
• Fresh parsley, chopped (optional garnish)
• Red pepper flakes (optional)

1. Preheat oven to 400°F (200°C). Spread cauliflower florets on a baking sheet, drizzle with 1 tbsp olive oil, sprinkle salt & pepper. Roast for 25 minutes, until golden.
2. Meanwhile, cook the pasta or zucchini noodles according to package instructions; drain and set aside.
3. In a blender, combine roasted cauliflower, almond milk, remaining olive oil, garlic, lemon zest, lemon juice, oregano, and a pinch of salt. Blend until smooth.
4. Return the sauce to a medium saucepan. Heat over medium‑low, whisking occasionally. If desired, stir in flour to thicken, or just let it reduce for 5-7 minutes.
5. Fold in nutritional yeast, Parmesan, and pepper. Adjust thickness with a splash of milk if needed.
6. Combine the sauce with the cooked pasta (or zucchini noodles). Toss to coat, then divide into bowls.
7. Garnish with fresh parsley and a sprinkle of red pepper flakes, if using.

Health tip: Using cauliflower adds vitamins C & K, fiber, and reduces carbohydrates compared to a traditional Alfredo. Stir in a handful of spinach or broccoli for extra greens.