A creamy, fiber-rich take on comfort food — this plant-forward pasta is deeply satisfying, great for your digestion, and easy to prep ahead for a nourishing weeknight dinner.
If you’re craving a rich and creamy pasta dish, but you want to eat something that’s good for you, this Cauliflower Alfredo Pasta recipe has you covered. My recipe delivers on flavor and comfort, while boosting your fiber intake with cauliflower and artichokes — two ingredients that offer powerful digestive support.
Make the sauce ahead on the weekend, and you’ll have an easy, nutrient-dense meal ready to go for Meatless Monday (or any night you need something cozy and restorative).
Why This Cauliflower Alfredo Pasta Is the Best
This dish strikes the perfect balance between comfort and nutrition. It’s creamy and decadent, but built entirely from whole, plant-based ingredients. The creamy cauliflower alfredo sauce creates a luxurious texture without dairy; while the artichokes, spinach, and red pepper add complexity, color, and flavor. It’s a dinner you’ll feel good about — deeply flavorful, but light enough to keep you energized.
- Rich and creamy, without dairy or heaviness
- High in fiber and loaded with vegetables
- Easy to prep ahead for busy weeknights, cook pasta right before serving for best results
- Versatile for different diets and preferences
- Comfort food that nourishes your body, not just your cravings
Ingredient Substitutions and Variations
- Pasta: Use any gluten-free pasta you like — penne, fettuccine, or even chickpea or lentil pasta for extra protein.
- Artichokes: Swap for roasted zucchini, steamed broccoli, or sautéed mushrooms if preferred.
- Spinach: Baby kale or dandelion greens would also work well.
- Red Pepper: Leave it out if avoiding nightshades, or replace with diced celery for crunch.
- Cauliflower Alfredo Sauce: You can swap in a pesto sauce in a pinch.
Recipe Tips & FAQs
Can I make the Alfredo sauce ahead of time?
Yes! It holds well in the fridge for 3–4 days and even better in the freezer. Reheat gently over low heat and whisk in a splash of water if it thickens too much.
How do I make this recipe more protein-rich?
Try adding a scoop of white beans to the veggie sauté, or if you’re not vegan, add my roasted chicken thighs.
How do I keep the sauce from clumping?
Use reserved pasta water to loosen the sauce and help it coat the pasta smoothly. Add just a little at a time while stirring.
Can I make this dish nut-free?
Yes! Just omit the pine nuts or swap them for a seed-based topping.
Storage Instructions
- Refrigerate: Store the cauliflower Alfredo sauce and sautéed vegetables in separate airtight containers for up to 4 days.
- Freeze: The Alfredo sauce freezes well on its own. Portion into jars or silicone freezer molds and thaw as needed.
- Reheat: Warm gently on the stovetop or microwave. Add a splash of water or broth to refresh the sauce if it thickens in the fridge.
- Meal Prep Tip: If preparing in advance, cook the pasta fresh before serving for the best texture. Pre-cooked gluten-free pasta can become mushy when stored and reheated.
Serving Suggestions and Pairings
This dish is wonderfully satisfying on its own, but pairs beautifully with:
- A crisp green salad with a light lemon vinaigrette
- A glass of dry white wine or a sparkling herbal spritz
- Pan roasted chicken thighs
Final Thoughts
This cauliflower alfredo pasta is a beautiful reminder that comfort food can also be deeply nourishing. It’s a go-to in my kitchen when I want something that feels grounding and indulgent — without compromising on wellness. Double the sauce, stash some in your freezer, and you’ll always have a magical ready-in-minutes meal on hand.
Cauliflower Alfredo Pasta
Ingredients
- 3 cups cauliflower alfredo sauce
- 2 cups gluten free penne pasta, uncooked (I prefer Jovial brand)
- 1 tablespoon avocado oil
- 1 cup yellow onion, small diced (about 1 small onion)
- 1 cup red bell pepper small diced
- 1 teaspoon garlic, crushed (about 2 cloves)
- 5 ounces spinach, washed
- 1 cup canned artichokes, drained and roughly chopped (I prefer Native Forest)
- 2 tablespoons pine nuts toasted
- Sea salt, to taste
- Freshly cracked black pepper, to taste
Instructions
- Bring a large pot of water to a boil. Cook the pasta according to package instructions. Reserve about 1 cup of the pasta water before draining.
- In a large (6–8 quart) heavy-bottomed pot, heat avocado oil over medium heat until shimmering.
- Add the onion and red pepper. Season with salt and pepper. Sauté 6–8 minutes, stirring every few minutes. Covering the pot between stirs helps soften the vegetables.
- Stir in chopped artichokes and crushed garlic. Sauté for 30 seconds.
- Add spinach and cook just until wilted (about 75%). Remove from heat — the spinach will continue to soften from residual heat.
- In the empty pasta pot, combine the cooked pasta with the Alfredo sauce. Add a splash of pasta water if needed to loosen the sauce. Stir until evenly coated and creamy.
- Divide pasta between two bowls and top with sautéed vegetables. Garnish with toasted pine nuts and serve immediately.
Notes
- Meal Prep Tip: If preparing in advance, cook the pasta fresh before serving for the best texture. Pre-cooked gluten-free pasta can become mushy when stored and reheated.
Hi, I’m Julia.
I’m a chef and wellness advocate passionate about helping others live well through nourishing food. I trained at the Culinary Institute of America and now work as a personal chef and community food advocate in Atlanta.
Want to know what inspired me to start Everyday Alchemy? Read my story here: https://kse.iop.mybluehost.me/about/
Just like the sauce, turning it into a complete entree is amazing!! This is such a great kitchen sink veggie recipe, whatever you have in the fridge, it will work! I’ve made it twice already (within a week!) and added spinach, mushrooms, kale, fennel, tomatoes, you get the idea! I’ve made it with both a short rigatoni and gnocchi, and both were fantastic with the sauce. I am not a vegetarian, but this is so healthy and you really feel like you’re getting a ton of veggies in, and are full and satisfied without the meat!
Ooh I bet it’s awesome with gnocchi! Thanks for the inspiration, I’m so glad you’re enjoying this dish Liz 💖