Fettuccine Caulifredo

This recipe uses pureed cauliflower as the base for a delicious, creamy sauce that’s a healthier alternative to Alfredo sauce. ~K

Fettuccine Caulifredo


1 large cauliflower head
2 14.5-oz cans chicken broth
1 tablespoon + 1 teaspoon minced garlic
1 tablespoon butter
1 teaspoon salt
1/16 teaspoon ground nutmeg (try 1/8 teaspoon next time)
1/16 teaspoon black pepper (try 1/8 teaspoon next time)
1 lb. uncooked fettuccine noodles
1 tablespoon olive oil
¼ cup heavy cream
¼ cup grated Parmesan Reggiano (optional)

OTHER ITEM(S) NEEDED: Food processor


Chop the cauliflower, add the chicken broth, and bring to a over medium high heat. Reduce heat and simmer until cauliflower is soft, about 15 minutes (as a general rule, the longer you cook the cauliflower, the smoother the sauce will be). Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and saute for 4-5 minutes or until soft and fragrant. Add the salt, nutmeg, and black pepper.

As the garlic and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to package instructions.

Transfer cauliflower to the food processor with about 1 + 1/3 cups of the broth (you may need to do this in batches if the depending on the size of your food processor’s cup. Add the sauteed garlic mixture and olive oil and puree until very smooth, about 5 minutes. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter/garlic skillet.

Add the cream and cook over low heat. Add additional broth or water as necessary until the sauce is the desired thickness. Keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.

Goes well with a savory meat such as meatballs.


Adapted from pinch of yum’s Healthy Fettuccine Alfredo.

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