healthy fettuccine alfredo

Healthy fettuccine alfredo with cauliflower sauce, shrimp, mushrooms, and sweet peas

Healthy version of fettuccine alfredo made with cauliflower sauce.  Add shrimp, mushrooms, and peas and you have a delicious pasta recipe!

Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 8 people
Calories 408 kcal


How to make cauliflower sauce:

  • 1 cauliflower floret
  • 1 tablespoon butter
  • 2 shallots minced, or 2 tablespoons of minced onion
  • 2 garlic cloves minced
  • 1/4 cup heavy cream
  • 1/2 cup Parmesan cheese shredded
  • 1/2 teaspoon salt or more, to taste
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 2 cups fresh peas (shelled) or use frozen
  • 1 tablespoon butter
  • 8 oz mushrooms sliced
  • 1 lb fettuccine pasta
  • fresh parsley for garnish, optional


  • 1 tablespoon olive oil
  • 1 lb shrimp , peeled and deveined
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon oregano
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder


How to make cauliflower sauce:

  1. Clean the cauliflower head from green leaves, and chop it into reasonably large but manageable pieces. Place it in the big sauce pan with water, bring to boil and boil for 30-40 minutes until cauliflower is really soft. Remove from heat and drain cauliflower from water. Do reserve some cooking water.

  2. Melt the butter in a medium saucepan over medium-high heat. Add minced shallot (or 2 tablespoons of minced regular onion) and minced garlic and saute until tender. Add heavy cream and Parmesan cheese and bring to a boil. Cook just for a minute, stirring, until cheese melts. Remove from the heat.

  3. In a food processor, combine cauliflower from step 1 and creamy sauce from step 2. Process really well, until a very creamy sauce forms. Feel free to add more heavy cream or cooking water (using 1/4 measuring cup) from step 1 to thin the sauce if it is too thick. Transfer sauce into a large sauce pan and keep it warm on the stove top. Season with salt and pepper, and nutmeg, to taste.

Prepare pasta:

  1. Bring a large pot of water to boil and cook the fettuccine in boiling salted water until al dente. Drain.

  2. Cook the peas in boiling water for about 5 minutes, or according to instructions if using frozen peas.  You can also add peas to pasta during the last 5 minutes of cooking instead of cooking them separately.

  3. In a large, separate skillet melt 1 tablespoon of butter over medium heat and saute mushrooms until soft and browned. Season with salt and pepper.

  4. Combine the cauliflower sauce, cooked shelled peas, and pasta cooked al dente in the skillet with mushrooms.  Toss to combine thoroughly – over medium heat. Stir the sauce constantly. Sprinkle with remaining Parmesan and garnish with parsley, if desired.

Cook shrimp:

  1. Mix salt, pepper, paprika, oregano, cumin, and chili powder in a medium size bowl. Add shrimp to the bowl with spices and mix and toss to coat shrimp with spices.

  2. Heat 1 tablespoon of olive oil in a large frying pan on high heat. Add shrimp, coated with spices, and cook about 3 minutes on each side, until shrimp becomes red in color on each side. Remove pan from heat.

  3. Add cooked shrimp to fettuccine alfredo.

Recipe Notes

Cauliflower Sauce Recipe is inspired by Pinch of Yum

This cauliflower sauce reheats beautifully, so feel free to refrigerate the leftovers and reheat them later.

Nutrition Facts
Healthy fettuccine alfredo with cauliflower sauce, shrimp, mushrooms, and sweet peas
Amount Per Serving
Calories 408 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Cholesterol 212mg71%
Sodium 804mg35%
Potassium 399mg11%
Carbohydrates 48g16%
Fiber 4g17%
Sugar 4g4%
Protein 25g50%
Vitamin A 605IU12%
Vitamin C 19mg23%
Calcium 194mg19%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.