Lighter Spaghetti Alfredo with Cauliflower

15 Reviews 1 Pic
  • Prep

    20 m
  • Cook

    40 m
  • Ready In

    1 h
Chef John
Recipe by  Chef John

“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!”

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Adjust Servings

Original recipe yields 4 servings



  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.

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Reviews (15)

Rate This Recipe


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 told them the secret ingredient! I made it as a side dish to grilled chicken marinated in Italian dressing.

Charity Welty

Charity Welty

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 original alfredo sauce. I followed the sauce instructions to the tee except I used half & half instead of cream b/c that was all I had on hand. Though I expect that it would have been creamier if I had used heavy cream instead of half & half. Still it was very good. I skipped the bread crumb topping and served with cheese tortellini. Yummy!!



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 lobster ravioli (from Costco) and then topped with the crumb topping. Delicious!

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Amount Per Serving (4 total)

  • Calories
  • 660 cal
  • 33%
  • Fat
  • 23.1 g
  • 35%
  • Carbs
  • 91.4 g
  • 29%
  • Protein
  • 23.6 g
  • 47%
  • Cholesterol
  • 35 mg
  • 12%
  • Sodium
  • 607 mg
  • 24%

Based on a 2,000 calorie diet



previous recipe:

Chef John's Spaghetti alla Carbonara


next recipe:

The Fridge Scavenger's Tomato and Cauliflower Pasta