Healthy fettuccine alfredo made with what I call a “caulifredo” sauce. It’s a lighter version of alfredo made with cauliflower, milk, parmesan and just a touch of butter. You won’t taste the cauliflower but you’ll get all the health benefits! Plus there’s a good helping of spinach mixed into the pasta for some super green power!
Fettuccine alfredo is typically made with lots of butter, parmesan cheese and cream. It’s a rich, decadent pasta that’s comfort food at its finest. Often, its served with just pasta and sauce or with some protein like grilled chicken breasts.
For a healthier, lighter version, I make a “caulifredo” sauce by blending 2 full cups of cauliflower with milk, parmesan and just a tablespoon of butter. The cauliflower gives the sauce body so you use less butter and milk, plus it gives you an extra boost of nutrition. Many alfredo recipes would call for 4 to 6 tablespoons of butter. Each tablespoon of butter is approximately 100 calories so you would be saving 300 to 500 calories of fat!
Health benefits of cauliflower
- Low in carbohydrates and calories.
- Rich in nutrients, including dietary fiber, vitamin C, vitamin K, vitamin B6, and folate.
- Promotes digestive and cardiac health.
On top of the cauliflower, this recipe also fits in 5 cups of baby spinach for some green superpower! Leafy greens are so important to your daily diet because are loaded with fiber, vitamins and minerals, which can help prevent many diseases. Also, when its coated with “caulifredo” sauce, its tastes just like creamed spinach!
Health benefits of spinach
- Contains calcium, manganese, and vitamin K, which are important for healthy bones.
- High in iron to help prevent anemia.
- High in vitamin E and magnesium to boost the immune system.
For more healthy pastas, check out:
- Lasagna with pumpkin, spinach and tofu ricotta
- Pesto pasta with hidden tofu
- Healthy mac and cheese with hidden parsnips
- Tuna noodle casserole with hidden cauliflower
- Healthy mac and cheese with zucchini and cauliflower
- Penne ala vodka with hidden tofu
Healthy Fettuccine Alfredo
Equipment
- Blender
Ingredients
- 2 cups cauliflower diced and steamed
- 500 g fettuccine or any long pasta like linguine or spaghetti.
- 1 tablespoon olive oil
- 5 cups baby spinach loosely packed when raw
- 4 cloves garlic minced
- 1 cup whole milk
- 1 tablespoon of butter
- 1 cup shredded parmesan
- 1 tsp salt
- 1/4 tsp pepper
- Freshly grated parmesan for topping
Instructions
- Chop cauliflower. Steam until soft.
- In a large pot of salted boiling water, cook pasta until al dente. Reserve 2 cups of pasta water and drain.
- In a large pot, heat 1 tablespoon of olive oil. Sauté spinach and garlic.
- In a high-powered blender, blend steamed cauliflower, milk, butter, salt, pepper and parmesan cheese until smooth.
- Add blended sauce, 1 cup of pasta water and pasta to the pot with the spinach and garlic.
- Mix to combine and cook under low heat for 1-2 minutes. If its too dry, add some more of the pasta water that you reserved. Taste and add more salt, pepper or cheese if needed.
- Leave the pasta in the pot with the lid on for 5 minutes before serving. This will help the pasta soak in the sauce.
- Serve with freshly grated parmesan, black pepper and chili flakes if desired.
