Cauliflower “Alfredo” Pasta Sauce – Skinny Pasta Hack!


I LOVE pasta.11733365_10154042689175031_1346043961_n There is no other food on this planet I love more. Alfredo pasta is my ultimate favorite but it’s SO rich I haven’t had it in a while. But I couldn’t cut it out of my life completely so instead, I came up with a completely full-proof sauce. It’s amazing and a great way to trick your family into eating more veggies secretly. This sauce is so great I had to share it with you all! (Also great if your kids refuse to even try veggies likes my 4yr old)


  • 1 box whole grain penne pasta
  • 4 cups frozen cauliflower
  • 1 cup (already cooked) shredded chicken
  • 1/2 cup 1% milk
  • 2 tbsp extra virgin olive oil
  • 1 tbsp minced garlic
  • 2 tbsp Italian seasoning
  • 1 tsp pepper
  • 1tsp salt


               Preheat oven to 425F . Cook penne noodles according to their package. Meanwhile, Place cauliflower in a medium pot with 1/2 cup water. Bring to boil. Once the pot boils, cover and reduce heat. Cook until frozen cauliflower is soft and mash-able



Uncover and allow to cool slightly. Place boiled cauliflower into a blender. Add milk and olive oil. TIP – Don’t skimp on the olive oil. If you’re going to use olive oil, you might as well get extra virgin and enjoy the flavor. If you don’t use it every day on everything, it’s great to indulge yourself in occasionally for meals like this.11733435_10154042690295031_1988241647_n

Blend until it resembles sauce. IF still too thick, add 1 tbsp water until your desired sauce consistency. Add the garlic, seasonings, salt, and pepper. Blend well.1938099_10154042689870031_142487140_n

By this time your pasta should be done. Strain and return to pot. Pour your cauliflower sauce over the noodles. Add your shredded chicken and mix well. Transfer contents to a oven-safe casserole dish. Bake for 10-15 minutes. You don’t want to fully cook the dish, just enough to thicken up that amazing sauce and allow the noodles to absorb the flavors.

Cool for a minute or two and serve. I topped mine with some fresh Feta cheese and chopped herbs. It makes it look lovely when you use fresh ingredients.

Pair with garlic bread, side salad, or roasted veggies. I served mine with roasted brussels sprouts with balsamic vinegar.11758905_10154042689630031_1967636132_n

Enjoy your Alfredo substitute dinner!

Serves 8 people. 244 calories per serving.


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