Cauliflower Alfredo on Protein Pasta

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Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 2
Cauliflower Alfredo on Protein Pasta
Health Highlights
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 dash Black pepper (to taste (sprinkle))
114 gm Green Lentil Rotini (or protein pasta of choice)
1 tsp Italian herb seasoning
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 1/5 second spray Cooking Spray, coconut oil


  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 flavor).
  7. Serve with fresh minced parsley and black pepper. Add in your sautéed vegetables. 

Nutrition Facts

Per Portion

Calories 484
Calories from fat 72
Calories from saturated fat 14.5
Total Fat 8.0 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 5.1 g
Cholesterol 0
Sodium 938 mg
Potassium 2053 mg
Total Carbohydrate 69 g
Dietary Fiber 20.9 g
Sugars 7.2 g
Protein 45 g

Dietary servings

Per Portion

Milk Alternative 0.2
Vegetables 4.9

Energy sources


Meal Type(s)