Recipe: Cauliflower Fettuccine Alfredo

A healthier version of the ultimate comfort food, Fettuccine Alfredo.

recipe cauliflower fettuccine alfredo

Fettuccine Alfredo is the ultimate comfort food. With its noodles soaked in butter, cream and parmesan, it’s delicious but not the epitome of healthy. This is recipe stays low fat, but keeps the flavor and is customizable. If you’re not a fan of whole wheat pasta, check out the different vegetable or white whole wheat versions available. Also, by using frozen cauliflower, you save time so you can have this any day of the week.


  • 5 cloves of garlic, minced
  • 3 tablespoons olive oil
  • 16 ounces of frozen cauliflower, thawed
  • ½ cup reduced fat parmesan cheese, grated
  • ½ cup reduced fat Munster cheese, grated
  • ½ cup fresh parsley, chopped
  • 1 16-ounce package of whole wheat fettuccine pasta
  • Pinch of nutmeg, optional
  • Salt and pepper to taste


Prepare fettuccine pasta al dente according to directions on the box. Reserve 1.5 to 2 cups of pasta water. Mix hot fettuccine with 1 tablespoon olive oil to prevent sticking.

Bring thawed cauliflower to boil in a pot full of water. Drain.

In a skillet, sauté garlic in 2 tablespoons of olive oil until fragrant. Do not overcook or burn (burned garlic tastes bitter).

In your blender or food processor, combine cooked cauliflower, sautéed garlic and olive oil, nutmeg (if desired), salt and pepper, and 1.5 cups of reserved pasta water. Blend until smooth and creamy. Add the remaining ½ cup of pasta water if needed. Return to skillet and mix in Munster and parmesan cheese. Add cooked fettuccine pasta. Top with fresh parsley and serve.

This recipe yields about 4 to 5 servings.



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