Creamy Cauliflower Pasta

I don’t know about you guys, but I am always down for a creamy pasta. Like always down. However, I am not always down for the heaviness of a classic alfredo cream sauce. You know?! So I made this Creamy Cauliflower Pasta … and it solved all my problems. I’m pretty sure it will solve all your problems too. It’s a deliciously creamy sauce that has a base of cauliflower instead of heavy cream! It may sound weird, but trust me on this … the cauliflower works perfectly and makes for such a yummy, comforting bowl of pasta.

a pot of creamy cauliflower pasta with a wooden soon holding some of the pasta closer to the camera

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 like! skim, whole, almond)
  • parmesan cheese
  • pasta
  • peas
  • salt
  • pepper

I’m pretty sure the base of this pasta sauce is pretty obvious, cauliflower. I used cauliflower rice to make the sauce, but you could also use just a regular head of cauliflower! Now for my favorite part, the cheese. The base of this sauce is cauliflower, but of course we gotta have a little bit of delicious cheesiness. A creamy sauce is simply not complete without it! Then we got our seasonings. Lots of garlic powder, parsley, oregano, salt, and pepper give this sauce a little bit of that Italian flavor.

You could totally put this sauce on anything and everything you want! But I mixed it with some pasta and peas. I absolutely love peas in creamy sauces, it is such a good combo. I also used brown rice pasta, but use your favorite! Chickpea pasta would be fabulous, and so would some regular, classic pasta.

a white bowl of creamy cauliflower pasta

How to make this Creamy Cauliflower Pasta!

  1. Start by boiling your pasta of choice.
  2. First sauté the cauliflower or cauliflower rice in the ghee or butter with the garlic powder, parsley, and oregano on medium heat until soft.
  3. After a few minutes lower the heat a little and add in the milk and parmesan cheese. Sauté for a little longer.
  4. Transfer the cauliflower mixture into a high speed blender or food processor. Blend until smooth.
  5. Pour the sauce back into the pot over low heat. Add salt and pepper to your liking! (You can also add more of any of the other seasonings at this point if you would like)
  6. Add in 4 cups of the cooked pasta to the sauce.
  7. Stir in the frozen peas.
  8. Keep cooking on low heat until all the flavors are combined and the peas are cooked.
  9. Add any final touches of salt and pepper and then you’re done!
  10. Enjoy!

Check out some of my other recipes!

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Creamy Cauliflower Pasta

This Creamy Cauliflower Pasta is a much healthier and lighter take on a classic creamy pasta sauce!  The combination of cauliflower, parmesan cheese, and garlic makes for a delicious and comforting bowl of pasta without all the heaviness.  

  • Author: Kayla Berman
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 5 servings 1x
  • Category: Pasta
  • Method: Stovetop
  • Cuisine: American

Ingredients

Scale
  • 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 (skim, whole, almond …)
  • 3/8 cup parmesan cheese
  • 4 cups cooked pasta
  • 1/2 cup peas (could be frozen or canned)
  • salt
  • pepper

Instructions

  1. Start by boiling your pasta of choice.
  2. First sauté the cauliflower or cauliflower rice in the ghee or butter with the garlic powder, parsley, and oregano on medium heat until soft.
  3. After a few minutes lower the heat a little and add in the milk and parmesan cheese. Sauté for a little longer.
  4. Transfer the cauliflower mixture into a high speed blender or food processor. Blend until smooth.
  5. Pour the sauce back into the pot over low heat. Add salt and pepper to your liking! (You can also add more of any of the other seasonings at this point if you would like)
  6. Add in 4 cups of the cooked pasta to the sauce.
  7. Stir in the peas.
  8. Keep cooking on low heat until all the flavors are combined and the peas are cooked (if frozen).
  9. Add any final touches of salt and pepper and then you’re done!
  10. Enjoy!

Keywords: pasta, healthy pasta, healthy pasta sauce, creamy pasta sauce, cauliflower pasta, creamy cauliflower pasta, cauliflower pasta sauce, cauliflower

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