My Kitchen Love

making everyday family meals extraordinary

  • Home
  • Recipe Index
  • About Me
    • About Me
    • Start Here
    • Contact
    • Privacy & Disclosure

Home » Cauliflower Alfredo with Peas

This post may contain affiliate links. Please see my full Disclosure Policy for details.

Cauliflower Alfredo with Peas

May 18, 2017 by Samantha 13 Comments

Cauliflower Alfredo with Peas is comfort food defined pasta packed with vegetables and that family-friendly Alfredo flavour. 

Cauliflower Alfredo with Peas | My Kitchen Love. Creamy luscious alfredo with a huge hit of vegetables ... tastes so good kids don't even know they're there.

Mmmmmm, pasta. Makes me weak at my knees. BUT, when its healthy pasta jammed full of nutritious vegetables I basically make the same dish over and over. I also love that I can make a huge batch of this and have legit leftovers everyone loves for lunch the next day. It makes rough days (or weeks) so much better.

Cauliflower Alfredo with Peas | My Kitchen Love. Creamy luscious alfredo with a huge hit of vegetables ... tastes so good kids don't even know they're there.

Speaking of rough weeks. This one just might do me in. I’ve been under the weather since my trip to Toronto and trying really hard to play catch up with life. Speaking for myself, playing catchup with 3 kids is ROUGH.

I don’t even have the energy to open a bottle of wine … it’s really bad you guys. I’m not doing a ton of recipe development or anything work related as I’m getting my butt handed to me in every direction. Yesterday, my horoscope did say that 2018 is going to be extremely favourable for me. So, that’s what, 7 more months to wait it out? 😉

Cauliflower Alfredo with Peas | My Kitchen Love. Creamy luscious alfredo with a huge hit of vegetables ... tastes so good kids don't even know they're there.

Back to this stellar dish. My love for cauliflower knows no bounds. It’s delicious roasted, puréed, steamed, fried, you name it, we love it over here. High in fibre and Vitamin C, cauliflower lends itself to dishes where it can take on other flavours. Like Alfredo. Steam some cauliflower, purée it for the most amazing texture and mix it with some milk and cheese. Even my cheese hating child loved this Cauliflower Alfredo dish!

The fact that there’s minimal green “stuff” happening here is good news for parents with green-hating children. If you want to go the extra step remove the peas and add some crispy bacon pieces for that ultimate picky eater.

Cauliflower Alfredo with Peas | My Kitchen Love. Creamy luscious alfredo with a huge hit of vegetables ... tastes so good kids don't even know they're there.

Even looking at this Cauliflower Alfredo makes me want run to the kitchen and make it. There’s something about creamy luscious pasta that will always find its way onto our table.

Nutrition

Calories

311 cal

Fat

10 g

Carbs

33 g

Protein

16 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
ESHA Logo

Samantha @MyKitchenLove

Yields 6 servings

Cauliflower Alfredo with Peas

5 minPrep Time

20 minCook Time

25 minTotal Time

Save RecipeSave Recipe
Print Recipe

5 based on 3 review(s)

My Recipes My Lists My Calendar

Ingredients

  • 3 cloves garlic, roughly chopped
  • 1 large head of cauliflower, stem and leaves removed, roughly chopped
  • 1 cup chicken or vegetable broth (or water, but broth will taste better)
  • 1/2 tsp salt
  • 2 tbsp unsalted butter
  • 1/2-1 cup whole milk
  • 1/4-1/2 cup finely grated parmesan cheese, plus more for serving
  • 1 lb (454 grams) of fettuccine
  • 1 cup frozen, canned, or fresh peas
  • fresh ground pepper, to taste
  • 1 tsp chopped fresh parsley to garnish, optional

Instructions

  1. Place garlic, cauliflower, and chicken broth in a large saucepan with a lid. Bring to a boil, reduce heat to medium-low and cook for 8-10 minutes (or until cauliflower is tender and soft).
  2. Carefully transfer contents of saucepan to a blender or a food processor (blend will result in a smoother consistency).
  3. Add salt, butter, 1/2 cup milk, and parmesan cheese. Blend on high until desired consistency is reached (I prefer a smooth texture). Add in remaining 1/2 cup milk if sauce is too thick. Taste and season with more salt if required.
  4. Meanwhile, cook fettuccine as per package instructions, adding peas with 1 minute left in the cooking time. Drain pasta and peas. Toss with cauliflower alfredo sauce.
  5. Garnish with more parmesan and/or chopped fresh parsley if desired.
7.8.1.2
155
https://www.mykitchenlove.com/cauliflower-alfredo-with-peas/

This dish was inspired by Pinch of Yum’s Creamy Cauliflower Sauce. I adapted it to make it use less dishes and adjust the flavours to make them more kid-friendly.

Enjoy! xo

Cauliflower Alfredo Short Pin

Cauliflower Alfredo with Peas | My Kitchen Love. Creamy luscious alfredo with a huge hit of vegetables ... tastes so good kids don't even know they're there.

 

Filed Under: Dinner, Pasta, Vegetarian Tagged With: alfredo, cauliflower, Pasta, peas, Vegetarian

Avatar

About Samantha

Mom of twins, a singleton, and wife to a hungry husband. The food demands that surround me, have pushed me to lead our food life more simply, nutritiously, and deliciously. It's a good day when family, friends, and food intersect.

« Sneaky Spinach Blueberry Pancakes
Beef Strip Loin Stroganoff »

Comments

  1. Avataragurbani says

    May 18, 2017 at 12:42 pm

    I love how creamy this dish can be without the cream and healthy with all that cauliflower! It looks absolutely delicious! I would love to dig into it. I hope you are feeling better now!
    Reply
    • AvatarSamantha says

      May 22, 2017 at 3:02 pm

      Thanks Amisha!! I am feeling better :) Just in time for this amazing sunshine! The texture of this cauliflower alfredo is one of my favs. As you mentioned, so creamy without any cream!
      Reply
  2. AvatarKayla says

    April 30, 2018 at 5:07 pm

    This is really yummy. My two year old just loved it and she normally won’t eat anything with sauce !!!! Thanks for sharing
    ★★★★★
    Reply
    • AvatarSamantha says

      May 1, 2018 at 1:01 pm

      Hurrah! Thanks for this note. I'm so glad your little loved it.
      Reply
  3. AvatarJenna says

    September 17, 2018 at 5:43 am

    I love sneaking in veggies when I cook especially cauliflower! This sounds fab. I hope now that we are more than a few months into 2018 that your horoscope about having a good year came true!
    Reply
    • AvatarSamantha says

      September 18, 2018 at 7:51 pm

      Thanks Jenna! Sneaky vegetables are the best!
      Reply
  4. AvatarCassie says

    January 4, 2019 at 1:27 pm

    Love the idea of getting extra veggies in with a favourite comfort food! I bet kids would love this too - sneaky hidden veggies.
    Reply
    • AvatarSamantha says

      January 4, 2019 at 7:48 pm

      Agree! And the cauliflower lends the sauce a lovely creamy texture without too much creamy.
      Reply
  5. AvatarKim says

    October 22, 2020 at 4:00 pm

    I LOVE this recipe! It was so easy, too! I love sneaking more veggies into classic dishes. Will definitely be making this again,
    ★★★★★
    Reply
    • AvatarSamantha says

      October 26, 2020 at 6:40 pm

      Me too! Glad you love it. I often make a double batch and freeze half, it freezes well if you have the room. :)
      Reply
  6. AvatarMelissa says

    January 3, 2021 at 7:03 pm

    Just made this and it's delicious! We only had unsweetened almond milk, so I used that instead of whole milk and it still tasted great. Thanks for a quick dinner recipe! Added bonus that I got my two year old to eat veggies ;)
    ★★★★★
    Reply
    • AvatarSamantha says

      January 4, 2021 at 9:25 am

      Glad to know a non-dairy milk works as well as I haven't tried that myself. And hurrah for toddlers and veggies!
      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Rate this recipe: ☆☆☆☆☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Samantha

AvatarHi! Thanks for coming by! I'm a mom with 3 young daughters, a wife, and a foodie trying to keep my head above water with simple, delicious, and nutritious food. Let me know if you have any questions or comments. I'd love to hear from you! Read More…

Follow My Kitchen Love

Search for Recipes

I'm routinely saved on Meatless Monday by a scrump I'm routinely saved on Meatless Monday by a scrumptious pasta that has hearty and iron loaded peas. This Lemon Pepper Alfredo Pasta with Peas is a long time quick and easy weekday dinner in our house. 

What's on your meal plan for the week ahead? I think I'm going to be in a bit of a scramble 🤨

https://www.mykitchenlove.com/lemon-pepper-alfredo-pasta-shells-with-peas/ or link in bio.

*
*
*
#fbcigers #f52grams #thekitchn #yahoofood #feedfeed @thefeedfeed #foodgawker #foodandwine #foodblogfeed @foodblogfeed #eeeeeats #damnthatsdelish #huffposttaste #foodart #cookit #meatlessmonday #vegetarian #easyrecipes #alfredopasta #kidapprovedfood #momblogger #vanblogger #northvanmom
It's almost St. Patrick's Day and that means it's It's almost St. Patrick's Day and that means it's time for all the comfort Irish foods. Like this Guinness Beef Pot Pie that I top with thinly sliced potatoes and some cheddar cheese. Serve with bright peas for the ultimate Irish feast. 

https://www.mykitchenlove.com/guinness-beef-onion-pot-pie/ or link in bio.
Oranges are at their prime and these Healthy Cream Oranges are at their prime and these Healthy Creamsicles are a quick and easy treat to park in the freezer for after school snacks, post activities refreshments, or simply because they’re so darn tasty. 

They’re refined sugar-free so I have no problem with my kiddos enjoying them any time. 

https://www.mykitchenlove.com/healthy-creamsicles/ or link in bio. 

#oranges #healthyfood #healthyeating #sugarfree @sunkistcitrus #citrus #vitaminc #healthysnacks #healthytreats #eattherainbow #eattheworld #fbcigers #f52grams #thekitchn #yahoofood #feedfeed @thefeedfeed #foodgawker #foodandwine #foodblogfeed @foodblogfeed #eeeeeats #damnthatsdelish #huffposttaste #f52community #easyeats #vaneats #vanfoodie #vancouverfoodie
We’ve got what feels like forever of rain in the We’ve got what feels like forever of rain in the forecast out here ☔️ so I’m gonna plan to tuck into as many soups as possible- like this veggie loaded Hamburger Soup. 

This is an @instantpotofficial recipe, however I’ve included Stove Top cooking instructions at the bottom of the recipe card ☺️. 

https://www.mykitchenlove.com/instant-pot-hamburger-soup/ or through link in bio. 

#instantpot #soup #soupseason #comfortfood #frommykitchen #slowliving #easymeals #mealplanning #f52community #vanfoodie #northvanmom #northvanfoodie #momblogger #parentlife #eatprettythings #lovefood #makeitdelicious #foodforfoodies #cbclife
The weekend is here and all I was is a big tray of The weekend is here and all I was is a big tray of these Crispy Salt and Vinegar Potatoes. It’s like eating chips, but way healthier and they make the meal so fun for kids. 

I’m obviously a huge potato fan (no need to tell you guys right?!) and these Salt and Vinegar potatoes are one of my favourites to make and eat, what’s your favourite way to make and enjoy potatoes?

https://www.mykitchenlove.com/crispy-salt-and-vinegar-potatoes/ or thru link in bio. 

#potatoes #potatorecipes #saltandvinegar #fbcigers #f52grams #thekitchn #yahoofood #feedfeed @thefeedfeed #foodgawker #foodandwine #foodblogfeed @foodblogfeed #eeeeeats #damnthatsdelish #huffposttaste #foodforthought #slowfood #easyrecipes #yvrfoodie #vanfoodie #yvreats
Who's bringing out the Valentine's baking this wee Who's bringing out the Valentine's baking this weekend? I'm sharing 5 sweet treats to wow your loved ones this weekend. 

1) Black Bottom Raspberry Crème Brûlée Bars are made at the bottom of a loaf pan for a cute smaller serving of 2-4 (leftovers aren't a problem with these beauties). 
2) Chocolate Covered Strawberries Cheeseboard are a quick and stunning spread - always a crowd pleaser. 
3) Blood Orange Pavlova for 2 is perfect for Valentine's or any date night really.
4) Chocolate Dipped Honeycomb, because not much says love beyond these awesome treats!
5) Homemade Gummy Bears are perfect for kids gifting (refined sugar-free) and there's a version for adults and friends made from wine!

Hope everyone has a festive and fun weekend, stay safe and kind ❤️

❤️https://www.mykitchenlove.com/black-bottom-raspberry-vanilla-creme-brulee-bars-2/
❤️ https://www.mykitchenlove.com/chocolate-covered-strawberries-recipe/
❤️https://www.mykitchenlove.com/blood-orange-pavlova-white-chocolate-whipped-cream/
❤️https://www.mykitchenlove.com/chocolate-dipped-honeycomb/
❤️ https://www.mykitchenlove.com/gummy-bears/

#valentines #galentines #valentinesday #valentinesbaking #fbcigers #baking #dessert #TODAYfood #thebakefeed #homebaker #fbcigers #f52grams #thekitchn #yahoofood #feedfeed @thefeedfeed #foodgawker #foodandwine #foodblogfeed @foodblogfeed #eeeeeats #damnthatsdelish #huffposttaste #foodwinewomen #BHGfood #realsimple #bbcgoodfood #foodphotography #foodporn #sweettooth #wsbakeclub #dessertgoals
Who’s into breakfast in bed? Or at least breakfa Who’s into breakfast in bed? Or at least breakfast they didn’t have to make? 🤪 This scrumptious Breakfast Skillet with seasoned potatoes (@littlepotatoco ), crispy bacon, and perfectly cooked eggs is exactly what I’d like for Valentine’s Day & for any meal, skillets go the distance friends). 

Recipe link in bio or https://www.mykitchenlove.com/easy-breakfast-skillet-recipe/

#potatoes #breakfast #breakfastideas #breakfasttime #breakfastpotatoes #potato #egg #valentines #breakfastinbed #brunch #brunchtime #fbcigers #f52grams #thekitchn #yahoofood #feedfeed @thefeedfeed #foodgawker #foodandwine #foodblogfeed @foodblogfeed #eeeeeats #damnthatsdelish #huffposttaste
Are we all staying in this Valentine's Day? I know Are we all staying in this Valentine's Day? I know we are and I want a couple of indulgent treats and meals to mark the occasion. 

Here are 4 dreamy dishes worthy of spoiling your loved ones this Valentine's and I've got you covered for dinner, brunch and/or lunch:

💖https://www.mykitchenlove.com/white-wine-butter-scallops/
💖https://www.mykitchenlove.com/date-night-oven-baked-garlic-butter-prawn-risotto/
💖https://www.mykitchenlove.com/easy-breakfast-skillet-recipe/
💖 https://www.mykitchenlove.com/healthy-potato-cobb-salad/
Load More… Follow on Instagram

Top Posts

  • How-to-bake-Lamb-Chops-Ready-to-Serve How to Bake Lamb Chops
  • Steamed bright green Broccoli in a white bowl with a slice of fresh lemon. How to Steam Broccoli ...
  • easter rice krispie treats Easter Rice Krispie Squar...

Subscribe to Newsletters:

Subscribe

* indicates required