Pasta with Cauliflower Cream Sauce

My heart belongs to this cream sauce… Seriously how have I never made this before?

And I am dying over it. Yes, sure, I die over everything. It’s quite possible my most annoying trait. My mom tells me not EVERYTHING can be amazing. (spoiler alert: it can.)

But this? It’s legit to die over. If you are a fan of cauliflower, I’ll meet you in (dairy free!) cream sauce heaven.

Y’all, the minute I posted this on Instagram, y’all had a FIELD day with asking me where they could possibly find the recipe. Well, here we are with the deets.

I do not know how cauliflower became the wonder veggie, but I’ve been having a love affair with it. Seriously, I cannot stop talking about it. But this might be my favorite way to whip it up. As a kid who used to guzzle down cookies, donuts, and pizza, I could put DOWN a plate of chicken fettuccine alfredo. I am super proud, however, that I’ve been able to lighten it up just a bit!

So let’s get started!

We start by sautéing garlic and onions in olive oil until soft and caramel-y. Then, you just steam the cauliflower IN THE SAME PAN before blending it all up (this is the blender I use) with some nutritional yeast and lemon juice. It is just a creamy dream!

I love wilting a ton of arugula in the pasta after tossing it in the cream sauce. And serving it with some peas. Peas can definitely be a sticking point for some people, but I love them so darn much.

So there you have it! Honestly, this pasta would be the perfect easy dish for Valentine’s Day. Party of two or party of one? Partner or girlfriends? Yo, any instance of this is a ok with me!

Pasta with Cauliflower Cream Sauce

10 minPrep Time

5 minCook Time

15 minTotal Time

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5 based on 1 review(s)


  • 1 teaspoon olive oil
  • 1/2 white onion, sliced
  • 3 garlic cloves, crushed
  • pinch red pepper flake
  • 3 cups chopped cauliflower florets
  • 1 cup vegetable stock or water
  • 1-2 tablespoons nutritional yeast
  • 1/2 tablespoon fresh squeezed lemon juice
  • 1-2 teaspoons sea salt
  • 1/2 teaspoon soy sauce (or miso paste)
  • 8 ounces of your favorite pasta, cooked to package directions


Heat the oil in a medium-sized pot over medium-high heat. Add the onion and let it cook for 3-4 minutes until soft. Add the garlic and red pepper flake and cook for 30 seconds. Add the cauliflower and the vegetable stock or water to the pot, cover with a lid and let the cauliflower steam for 5 minutes, or until you can pierce it easily with a fork.

Transfer the cauliflower and other pot contents to a blender and blend until smooth. Add the remaining ingredients (starting with 1 tablespoon of nutritional yeast and 1 teaspoon of salt) and blend again. Taste and add more nutritional yeast and sea salt, if you'd like. Use sauce right away or store it in a glass mason jar until you are ready to use it. When ready, pour sauce into a pan to keep warm. Toss with pasta when ready and serve immediately.



170 cal


6 g


25 g


10 g
Click Here For Full Nutrition, Exchanges, and My Plate Info


  1. Do you blend the cauliflower with the stock/ onion/ garlic? Or just remove the cauliflower and blend alone?
    1. I just updated the recipe but you blend everything!
  2. Made this today with the arugula and peas. So yummy!
    1. Yay! So glad you loved it!

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