Name: Cauliflower Pasta
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Italian-Inspired
Ingredients: 8 oz pasta (penne, rigatoni, or spaghetti); 3 cups cauliflower florets (fresh or frozen); 2 cloves garlic, minced; 1 small onion, chopped; 1 tbsp olive oil or butter; 1/2 cup milk or vegetable broth; 1/2 cup grated Parmesan or Pecorino Romano; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp red pepper flakes (optional); Fresh parsley or basil for garnish (optional)

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Cauliflower Pasta is a creamy, comforting dish that feels indulgent but is actually packed with vegetables. The cauliflower melts into a smooth, savory sauce that coats the pasta beautifully. It’s easy, cozy, and perfect for those nights when I want something hearty without being too heavy.

Why I Love This Recipe

I love this recipe because it’s a sneaky way to get extra veggies into my meal without sacrificing flavor or texture. The cauliflower creates a creamy, almost Alfredo-like sauce, and it pairs so well with garlic, cheese, and pasta. Plus, it comes together in one pot and is ready in under 30 minutes—perfect for a quick weeknight dinner. Cauliflower Pasta

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Pasta (penne, rigatoni, or spaghetti work great)
Cauliflower florets (fresh or frozen)
Garlic, minced
Onion, chopped
Olive oil or butter
Milk or vegetable broth (for thinning the sauce)
Grated Parmesan or Pecorino Romano
Salt
Black pepper
Red pepper flakes (optional)
Fresh parsley or basil (optional, for garnish)

Directions

I bring a large pot of salted water to a boil. I add the cauliflower and cook until very soft, about 8–10 minutes. I scoop it out and set it aside, then cook the pasta in the same water until al dente. I reserve 1 cup of the pasta water before draining.
In a skillet, I heat olive oil or butter and sauté the onion until soft, then add the garlic and cook for 1 minute more.
I transfer the cooked cauliflower, sautéed onion and garlic, milk or broth, a bit of pasta water, salt, and pepper to a blender or food processor. I blend until completely smooth and creamy.
I return the sauce to the skillet, stir in the Parmesan, and adjust the consistency with more pasta water if needed.
I add the cooked pasta and toss everything together until well coated and heated through.
I serve it warm, garnished with more cheese, herbs, and red pepper flakes if I’m in the mood for a kick.

Servings and Timing

This recipe serves 4.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Variations

Sometimes I stir in spinach, peas, or roasted mushrooms for extra texture and nutrients. If I want a protein boost, I add grilled chicken, shrimp, or chickpeas. I’ve also swapped the milk with unsweetened almond milk or added a splash of lemon juice to brighten up the flavor. For a nutty twist, I blend in a spoonful of cashew butter or soaked cashews with the sauce.

Storage/Reheating

Leftovers keep well in an airtight container in the fridge for up to 4 days. I reheat it gently on the stove or in the microwave, adding a splash of milk or water to loosen the sauce. I don’t recommend freezing it—the texture of the sauce can change after thawing. Cauliflower Pasta

FAQs

Can I use frozen cauliflower?

Yes, I often use frozen cauliflower when I need to save time. I boil it straight from frozen until soft—it works just as well for the sauce.

Does it really taste like cauliflower?

The cauliflower flavor is very mild once it’s blended with garlic, onion, and cheese. It becomes creamy and savory, not overly “vegetable” tasting.

Can I make this vegan?

Absolutely. I use plant-based milk, nutritional yeast instead of Parmesan, and olive oil instead of butter. It’s still super creamy and flavorful.

What pasta works best?

I like short pasta shapes like penne or rotini because they hold onto the sauce well. But I’ve used spaghetti and linguine too—whatever I have on hand works.

How do I make it spicier?

I add red pepper flakes while blending the sauce or sauté a little chili with the garlic. It gives the dish a nice warmth without overpowering the other flavors.

Conclusion

Cauliflower Pasta is one of those meals that feels comforting but still light and nourishing. It’s creamy, simple, and surprisingly satisfying. Whether I’m looking for a meatless dinner, trying to sneak more veggies in, or just want something easy and delicious, this dish always delivers.