A wonderful creamy sauce using cauliflower as the base. The addition of silken tofu also adds extra protein. Cauliflower is perfect for creating creamy, dairy free sauces and you could equally serve this sauce over boiled new potatoes or roasted vegetables. For a low carb pasta option use konjac noodles or courgette noodles.

Cauliflower Alfredo Pasta


Serves 4

Preparation time: 10 minutes

Cooking time: 15 minutes


What’s Good About It?

Using cauliflower in the sauce is a great way to create a lower calorie, low fat sauce option that is also creamy and dairy free.


  1. In a pan of boiling water cook the broccoli, green beans and pasta until the pasta is al dente. Drain and toss in a little olive oil
  2. Meanwhile make the sauce. Place the onion and cauliflower in a pan with the olive oil and saute for a couple of minutes. Add the remaining ingredients and simmer covered for 5-6 minutes until the cauliflower is tender.
  3. With a hand held blender process the sauce until smooth and creamy. Add a little extra stock or coconut milk if needed to thin. Alternatively put the ingredients in a blender and blitz until smooth.
  4. Place the pasta and vegetables in a large saute pan with the spinach. Pour over the sauce and toss gently. Warm gently to wilt the spinach. Season with black pepper to taste and serve.



  1. Cook the pasta and vegetables as above and drain.
  2. Place the onion and cauliflower in the metal bowl with the oil. Select EXPERT 2 minutes / speed 3/ 110C Cap On
  3. Add the rest of the sauce ingredients and Select EXPERT 8 minutes / 3/ 110C Cap On
  4. Turn up the speed to the highest setting 18. No Heat and Blitz for 1 minute or until smooth and creamy.
  5. Pour over the pasta and season to taste.


Did You Know?

You can keep this sauce in the fridge for 2-3 days and reheat as needed.

100g green beans, sliced

100g broccoli florets

150g gluten free spaghetti or use konjac noodles (I like barenaked protein noodles) / courgette noodles

Olive oil for tossing

100g baby spinach leaves

Black pepper to taste


Alfredo Sauce

1tbsp olive oil

1 onion, chopped

1 small cauliflower, cut into florets

2 garlic cloves chopped

2tbsp nutritional yeast flakes

200g vegetable stock

200g silken tofu, drained

1tsp tamari soy sauce

salt and black pepper to taste