I’m always in the mood for a creamy pasta, but sometimes traditional Alfredo feels too heavy. That’s why I made this Creamy Cauliflower Pasta — a lighter, comforting version that swaps heavy cream for a cauliflower-based sauce. It’s rich and satisfying without weighing you down, and the cauliflower creates a silky texture that pairs perfectly with cheese and pasta.
What you need for this Creamy Cauliflower Pasta!
- cauliflower rice (or a regular cauliflower)
- ghee or butter
- garlic powder
- parsley
- oregano
- milk (any kind you prefer: skim, whole, almond)
- parmesan cheese
- pasta
- peas
- salt
- pepper
The star of this sauce is cauliflower. I used cauliflower rice for convenience, but a chopped head of cauliflower works just as well. Parmesan adds the cheesy, savory note that makes the sauce feel indulgent while still light. Garlic powder, parsley, oregano, salt, and pepper bring a classic Italian-inspired flavor to the dish.
This sauce is versatile — use it on pasta, vegetables, or as a creamy base for casseroles. I stirred it into pasta with peas because the sweetness and texture of peas complement creamy sauces beautifully. For the pasta I chose brown rice pasta, but any pasta you like — chickpea, whole wheat, or classic semolina — will work great.
How to make this Creamy Cauliflower Pasta!
- Start by boiling your pasta of choice according to package directions.
- Sauté the cauliflower rice or chopped cauliflower in ghee or butter over medium heat with garlic powder, parsley, and oregano until the cauliflower is tender.
- Lower the heat and add the milk and parmesan. Continue to cook briefly so the cheese melts and flavors meld.
- Transfer the cauliflower mixture to a high-speed blender or food processor and blend until completely smooth.
- Return the sauce to the pot over low heat. Season with salt and pepper to taste, and adjust any other seasonings if desired.
- Add about 4 cups of the cooked pasta to the sauce and stir to combine.
- Stir in the peas (frozen or canned).
- Keep cooking on low until everything is heated through and the peas are cooked, if frozen.
- Taste and add any final salt and pepper as needed.
- Serve and enjoy!
Check out some of my other recipes!
- Healthier Sweet Potato Nachos
- Easy & Healthy Asian Turkey Meatballs
- Maple Balsamic Brussels Sprouts with Turkey Bacon
- Homemade Peanut Butter and Jelly Pop Tarts
Connect with me!
If you make this Creamy Cauliflower Pasta or try any of my other recipes, I’d love to see! Tag @wellnessbykay on Instagram so I can check out and share your recreations.
Creamy Cauliflower Pasta
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- Author: Kayla Berman
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5 servings
- Category: Pasta
- Method: Stovetop
- Cuisine: American
Description
This Creamy Cauliflower Pasta is a lighter take on classic creamy pasta, combining cauliflower, parmesan, and garlic for a comforting bowl without the heaviness of a traditional cream sauce.
Ingredients
- 1 cup cauliflower rice or chopped cauliflower
- 1 tbsp butter or ghee
- 3 tsp garlic powder
- 1/2 tsp parsley
- 1/2 tsp oregano
- 1 cup milk of choice
- 3/8 cup parmesan cheese
- 4 cups cooked pasta
- 1/2 cup peas
- salt
- pepper
Instructions
- Start by boiling your pasta of choice.
- Sauté the cauliflower or cauliflower rice in ghee or butter with garlic powder, parsley, and oregano until soft.
- Lower the heat, add the milk and parmesan, and cook briefly until the cheese melts.
- Blend the cauliflower mixture until smooth in a high-speed blender or food processor.
- Return the sauce to the pot over low heat and season with salt and pepper to taste.
- Add cooked pasta to the sauce and stir to combine.
- Stir in the peas.
- Cook on low until flavors meld and the peas are heated through.
- Taste and adjust seasonings, then serve.
- Enjoy!