Lighter Spaghetti Alfredo with Cauliflower

Lighter Spaghetti Alfredo with Cauliflower

Chef John 21687

"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!"


1 h servings 660 cals
Serving size has been adjusted!

Original recipe yields 4 servings



  • 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

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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.


  • Chef's Note:
  • You can use any fresh herb in place of basil, such as thyme, parsley, or oregano.
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  1. 17 Ratings


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 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...

It was great. But changed the heavy cream to fat free half & half.