Photo of Pasta with cauliflower Alfredo sauce by Katie Lee Biegel by WW

Pasta with cauliflower Alfredo sauce by Katie Lee Biegel

Total Time
40 min
10 min
30 min
Cauliflower is so incredibly versatile and Katie loves experimenting with it. Here she boils and purees it into a lightened-up Alfredo sauce that’s creamy, rich, cheesy, and delicious. Add some chicken or shrimp to amp up the protein if you like, or serve as is for a vegetarian meal the whole family will enjoy. Katie recommends using lentil pasta for added protein and fiber but you can swap in any pasta or spiralized veggie noodles that you want.


Uncooked cauliflower

2 cup(s), florets

Uncooked yellow lentil pasta

1 pound(s), penne shape

2% reduced fat milk

1 cup(s)

Unsalted butter

3 Tbsp

Garlic clove

1 clove(s), lightly smashed

Sea salt

½ tsp

Black pepper

¼ tsp

Grated Parmesan cheese

1½ cup(s)


  1. Bring a large pot of salted water to a boil. Add cauliflower and simmer until very tender, about 20 minutes. Place a colander in your sink. Remove cauliflower from pot with a slotted spoon and place in colander to drain.
  2. Add pasta to boiling water and cook according to package directions.
  3. Meanwhile, to make sauce, in a blender, combine cauliflower with milk. Puree until smooth.
  4. In a large skillet over medium-low heat, heat butter and garlic until butter melts. Stir in cauliflower puree and cook for 2 minutes. Remove garlic and season with salt and pepper. Turn off heat and stir in Parmesan. Toss sauce with pasta and serve.
  5. Serving size: about 1 1/4 cups