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Healthy fettuccine alfredo with cauliflower sauce and peas

Healthy Fettuccine Alfredo with Cauliflower Sauce and Peas

Healthy alfredo sauce is made with cauliflower, shallots and garlic, with a small amount of cream and Parmesan cheese. A healthier alternative to a classic alfredo sauce. I combined this healthy cauliflower alfredo sauce with fettuccine pasta and peas for a delicious weeknight dinner!
Course Main Course
Cuisine American
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 4 people
Calories 435kcal


Cauliflower "Alfredo" Sauce

  • 1 lb cauliflower (1 cauliflower head)
  • 1 tablespoon butter
  • 2 shallots , minced, or 2 tablespoons of minced onion
  • 2 garlic cloves , minced
  • ¼ cup heavy cream
  • ½ cup Parmesan cheese , shredded
  • ½ teaspoon salt or more, to taste
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon nutmeg

Pasta and Peas

  • 2 cups peas , fresh shelled or use frozen
  • 8 oz fettuccine pasta
  • 2 tablespoons fresh parsley , chopped, for garnish, optional


Make Cauliflower "Alfredo" Sauce

  • 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.
  • 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.
  • In a food processor, combine cooked cauliflower with the creamy sauce. Process really well, until a very creamy sauce forms. Feel free to add more heavy cream or cooking water (using ¼ measuring cup) 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.

Pasta and Peas

  • Cook the peas in boiling water for about 5 minutes, or according to instructions if using frozen peas.
  • Bring a large pot of water to boil and cook the fettuccine in boiling salted water until al dente. Drain.
  • Combine some of the cauliflower sauce (do not use all, you might need only half of this sauce), cooked shelled peas, and pasta cooked al dente. Toss to combine thoroughly – over medium heat. Stir the sauce constantly. Garnish with parsley, if desired. Serve immediately.  Season with salt and pepper, if needed.


Recipe Inspired by Pinch of Yum.
This cauliflower sauce reheats beautifully, so feel free to refrigerate the leftovers and reheat them later.


Calories: 435kcal | Carbohydrates: 62g | Protein: 18g | Fat: 13g | Saturated Fat: 7g | Cholesterol: 36mg | Sodium: 565mg | Potassium: 717mg | Fiber: 8g | Sugar: 8g | Vitamin A: 1125IU | Vitamin C: 87.8mg | Calcium: 223mg | Iron: 2.7mg