Cauliflower Fettuccine Alfredo



Prep Time

25 minutes

Cook Time

10 minutes


Calories 340, Carbs 49 grams, Fat 8 grams, Protein 18 grams



  • 3 cups cauliflower florets (from 1 medium head of cauliflower)
  • 8 ounces whole wheat fettuccine noodles
  • 4 garlic cloves, minced or grated
  • 1 ½ cups nonfat milk (or milk alternative)
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 shallot, finely diced
  • 1 bunch Lacinato kale, thinly sliced (chiffonade)
  • 1/2 cup freshly grated parmesan cheese
  • Zest and juice from 1 lemon
  • kosher salt, to taste
  • freshly ground black pepper, to taste



  1. Bring a large pot of water to a boil. Salt the water once it is boiling and add the cauliflower, cooking for 6 to 7 minutes or until the cauliflower is tender. Use a spider or slotted spoon to transfer the cauliflower florets to a blender.
  2. Cook the fettuccine noodles according to package directions while you are making the cauliflower alfredo sauce. Drain the noodles and reserve 1 cup of the pasta cooking water.
  3. To the blender with the cauliflower add the garlic, milk, cayenne and mustard. Blend on high speed until smooth and creamy. Taste and season with the lemon zest and juice, salt and black pepper as needed.
  4. Heat a large saute pan over medium high heat with the olive oil. Once the oil is shimmering and hot add the shallot and saute for 4 minutes, until the shallot is translucent. Stir in the kale and cook until it has wilted down.
  5. Pour in the cauliflower alfredo sauce along with the parmesan cheese (saving some to garnish, if desired) and stir to combine. Toss in the fettuccine noodles with tongs to ensure the noodles get evenly coated, adding pasta water a bit at a time to loosen up the sauce as needed.
  6. Taste and adjust the seasoning as needed before serving.