Guilt Free Alfredo

Indulge in creamy comfort without the extra calories with this Guilt Free Alfredo recipe—a healthy twist on the classic pasta dish! Made with wholesome cauliflower as the base, this rich and velvety sauce is blended with garlic, vegetable broth, a touch of milk, and Parmesan cheese for a luscious flavor profile that's both satisfying and nutritious. Perfect for pairing with your favorite whole wheat or gluten-free pasta, this lightened-up alfredo delivers all the decadence without the guilt. Ready in just 40 minutes, this easy-to-make dinner is perfect for busy weeknights or a cozy weekend meal. Garnish with fresh parsley for a burst of color and flavor, and enjoy this crowd-pleasing dish that’s sure to become a new household favorite!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 head Cauliflower
• 4 whole Garlic cloves
• 1 tablespoon Olive oil
• 2 cups Vegetable broth
• 1 cup Milk (unsweetened almond milk or low-fat dairy milk)
• 1 cup Grated Parmesan cheese
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 12 ounces Pasta of choice (e.g., whole wheat or gluten-free)
• 2 tablespoons Fresh parsley (optional, for garnish)

Directions

Step 1

Bring a large pot of water to a boil. Chop the cauliflower into florets while you wait for the water to heat.

Step 2

Once the water is boiling, add the cauliflower florets. Cook for 8-10 minutes or until tender. Drain and set aside.

Step 3

Cook the pasta according to the package instructions. Reserve 1 cup of the pasta cooking water, then drain the pasta and set it aside.

Step 4

In a medium skillet, heat the olive oil over medium heat. Add the garlic cloves and sauté for about 2-3 minutes until fragrant. Take care not to let the garlic burn.

Step 5

In a blender, combine the cooked cauliflower, sautéed garlic, vegetable broth, milk, Parmesan cheese, salt, and black pepper. Blend on high until you achieve a smooth, creamy consistency. Taste and adjust seasonings as needed.

Step 6

Return the blended sauce to the skillet over low heat. If the sauce is too thick, add the reserved pasta water a little at a time until the desired consistency is reached.

Step 7

Add the cooked pasta to the skillet with the Alfredo sauce. Toss gently until the pasta is well coated.

Step 8

Serve immediately, garnished with fresh parsley if desired. Enjoy your Guilt Free Alfredo!

Nutrition Facts

Serving size	1759.5 grams (1759.5g)

Amount per serving	% Daily Value*
Calories	1253

Total Fat 48.10g	62%
Saturated Fat 20.20g	101%
Polyunsaturated Fat 2.90g
Cholesterol 80mg	27%
Sodium 4761mg	207%
Total Carbohydrate 157.50g	57%
Dietary Fiber 39.80g	142%
Total Sugars 22.30g
Protein 72.90g	146%

Vitamin D 100IU	500%
Calcium 1629mg	125%
Iron 12mg	69%
Potassium 3242mg	69%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.0%

Protein: 21.5%

Carbs: 46.5%