Meatless Monday – Cauliflower Alfredo Pasta w/Garden Fresh Green Peas

img_2834Alfredo sauce is such a delicious comfort food, which if you make it from scratch often should be obvious from the fact that it is just butter, heavy cream, and cheese!

Though it may be delicious, heavy cream sauces that I just can’t splurge on all the time, because let’s be honest, my over-30 metabolism can’t hang. We also like to eat vegetarian frequently, and just smothering pasta in cream sauce would defeat the purpose of my attempt to eat healthier.

So, I set out to make a healthier version of Alfredo sauce, using pureed cauliflower instead of heavy cream as the base!


  • 1 Head Cauliflower
  • 4 oz Parmesan Cheese, plus extra to garnish
  • 1t Garlic, chopped fine
  • 1/2t Salt
  • 1/2t Pepper
  • 1C Vegetable or Chicken Broth (you can sub in skim milk if you want this to come out creamier)
  • 1T Olive Oil
  • 16 oz Pasta (I used shells)
  • 8 oz Fresh Green Peas (can sub in cooked frozen peas if you don’t have fresh)


In a large pot, boil your cauliflower until cooked well. Strain and toss the whole head (crumbled) into your food processor.

Add your cheese (shredded), garlic, salt, pepper, and broth to the food processor, and pulse until all you are left with is a smooth puree.

Boil and cook your pasta. Strain, then toss in your olive oil. Stir, then add your fresh peas, and pour in the sauce.

Dish up and serve hot, garnished with a little extra cheese! I added some parsley for some greens 🙂


X.O. Abbey Co.

This is my Food Processor that lives on my counter:
Cuisinart DFP-14BCNY 14-Cup Food Processor, Brushed Stainless Steel

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