Cauliflower Alfredo on Protein Pasta

16 50 319
Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 2
Cauliflower Alfredo on Protein Pasta
Health Rating
When the carbs become the protein and the creamy, dreamy sauce is completely vegan.... this is a little taste of heaven.


4 cup Cauliflower (heaping... or use a medium head of cauliflower)
1/2 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1/2 cup Almond milk, unsweetened
1/2 cup Nutritional yeast
1 tbsp Lemon juice
1/2 tsp Onion powder
1/2 tsp Garlic powder
1/2 tsp Sea salt
1 tsp Italian herb seasoning, McCormick
1 dash Black pepper (to taste (sprinkle))
1 tbsp Parsley, fresh (chopped and sprinkled on as garish)
1/2 cup Portobello mushroom (or button mushrooms)
1/2 small Red onion (sliced)
1 clove(s) Garlic (minced)
1 cup Spinach (rinsed and roughly chopped)


  1. Add cauliflower florets in a large pot and cover with water. Bring to a low boil. Once boiling, cook for another 3-7 minutes until fork tender. Drain.

  2. Meanwhile, add the oil into a skillet and sauté the minced garlic over low heat for 4-5 minutes until softened and fragrant, but not browned.
  3. In a high speed blender, add the cooked and drained cauliflower, sautéed garlic, milk, nutritional yeast, lemon juice, onion powder, garlic powder, salt, and pepper. Blend until a super smooth sauce forms. 
  4. Bring a large pot of water to a boil. Cook your protein pasta and boil for the time instructed on the package. Drain pasta. Use remaining pasta for other dishes/meals.
  5. Meanwhile, sauté mushrooms and onions in a small saucepan (using coconut oil). Once slightly soft, add garlic and a pinch of salt. Remove from heat once cooked and set aside. 
  6. Add cauliflower sauce into the pot (you can use the same pot!) and add the drained pasta. Heat over low-medium until heated enough to your liking. Salt again to taste (the pasta dilutes the flavour).
  7. Serve with fresh minced parsley and black pepper. Add in your sautéed vegetables. 

Nutrition Facts

Per Portion

Calories 319
Calories from fat 60
Calories from saturated fat 5.9
Total Fat 6.7 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 5.1 g
Cholesterol 0
Sodium 860 mg
Potassium 1471 mg
Total Carbohydrate 34 g
Dietary Fiber 17.7 g
Sugars 9.0 g
Protein 31 g

Dietary servings

Per Portion

Milk Alternative 0.2
Vegetables 4.9

Energy sources

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