Lighter Spaghetti Alfredo with Cauliflower

Lighter Spaghetti Alfredo with Cauliflower

Chef John

"This cauliflower spaghetti Alfredo is a great 'bridge' recipe, helping us transition from rich, decadent offerings to much leaner fare. I also love the dusting of crispy Parmesan breadcrumbs that top this delicious pasta. This tastes and feels very rich, but is actually quite light. Enjoy!"
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Ingredients

1 h servings 660 cals
Serving size has been adjusted!
Original recipe yields 4 servings

Nutrition

  • Calories:
  • 660 kcal
  • 33%
  • Fat:
  • 23.1 g
  • 35%
  • Carbs:
  • 91.4g
  • 29%
  • Protein:
  • 23.6 g
  • 47%
  • Cholesterol:
  • 35 mg
  • 12%
  • Sodium:
  • 413 mg
  • 17%

Based on a 2,000 calorie diet

See full nutrition

Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  1. Cook and stir garlic cloves and 2 tablespoons olive oil in a large pot over medium heat until lightly browned and fragrant, 2 to 3 minutes. Add cauliflower, water, Italian herbs, red pepper flakes, salt, and black pepper to taste. Bring water to a boil, cover, and cook until cauliflower is tender, about 10 minutes.
  2. Bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally until cooked through but firm to the bite, about 12 minutes. Drain and transfer to a large serving bowl.
  3. Meanwhile, combine bread crumbs, 1/3 cup Parmesan cheese, and 1 tablespoon olive oil in a skillet over medium heat; cook and stir until cheese has melted and mixture is browned, 2 to 3 minutes. Turn off heat, sprinkle with salt to taste, and mix in basil; set aside.
  4. Add cream to cauliflower mixture and puree in the pot with a stick blender until smooth and creamy. Stir in 1/2 cup Parmesan cheese until melted; season with freshly ground black pepper to taste.
  5. Mix in lemon juice with spaghetti and stir in Alfredo sauce to coat pasta. Serve topped with a sprinkle of Parmesan cheese and the seasoned bread crumb mixture.

Footnotes

  • Chef's Note:
  • You can use any fresh herb in place of basil, such as thyme, parsley, or oregano.
  • Tip
  • Aluminum foil helps keep food moist, ensures it cooks evenly, keeps leftovers fresh, and makes clean-up easy.

Reviews

Read all reviews 20
  1. 23 Ratings

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Most helpful positive review

I made this per the recipe, and it was delicious!It was SO easy to make too! I put it in a casserole dish and baked it a little. I waited for my kids and husband tell me how good it was before I...

Most helpful critical review

Chef John said that this was a bridge recipe for those who want to eat healthier, and that I agree with. I believe it's the cauliflower taste, which persists in the sauce no matter how you try...

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I made this per the recipe, and it was delicious!It was SO easy to make too! I put it in a casserole dish and baked it a little. I waited for my kids and husband tell me how good it was before I...

Wow this is a first. I am the first to review. Well, this was way better than expected. It is a very light, creamy, and smooth alfredo-like sauce. I great alternative to the fat laden origin...

I followed the sauce recipe except that I substituted light cream cheese for the heavy cream. I pureed in food processor until silky smooth. Instead of serving over spaghetti, I served over lobs...

Who would have thought? I wasn't sure if I could pass this off on my family since they are alfredo lovers....it was one of thier favorite dishes on the website so far! I didn't have the type of ...

Chef John said that this was a bridge recipe for those who want to eat healthier, and that I agree with. I believe it's the cauliflower taste, which persists in the sauce no matter how you try...

Loved- makes much more than 4 servings- I added Chicken and Brocoli

This meal was absolutely amazing! There was no lack of flavor and the cauliflower was completely disguised, yet made the sauce (velvety!). I took out some of the liquid and put it aside so the...

I just made this for dinner and it was delicious! It has all the flavors of an Alfredo sauce without the heaviness. The only thing I changed was to take out some of the cooking water to make the...

Although I thought this was delicious, it disappointed me. It really didn't seem like an alfredo sauce. The texture and taste were clearly different, so nobody was fooled. On the other hand, ...

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