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Creamy Cauliflower Pasta

  • 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


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.  


  • 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


  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