Roasted Cauliflower Fettuccine Alfredo Recipe

Recipe Classifications


American, Italian


Lunch, Dinner


Nut-Free, Kid-Friendly, Soy-Free


Brown / White, Orange / Yellow

Freezes well:


Prep Time  (total time):

Under 30 Minutes  (Under 1 Hour)

roasted cauliflower fettuccine alfredo recipe

Indeed, we’ve been seeing a lot of recipes that call for cauliflower. 

It’s an excellent low-calorie and low-carb alternative to rice. Yet, it mimics its texture and mild flavor substantially – perhaps, even better!

However, we’ve only seen it as a substitute for starchy carbohydrates: rice, mashed potatoes, tater tots, and pizza crusts (Which btw, you can also find its recipe here at our website!)

But today, we’re going to show you a creative way to incorporate cauliflower into your meals. And, it’s not the main starch that we’re replacing. Mind taking a guess?

roasted caulflower fettucine alfredo recipe

Nah, it’s not the pasta! It’s the sauce! 

This Roasted Cauliflower Fettuccine Alfredo Recipe uses cauliflower as the base for the sauce. Thus, you’re still gonna be eating the traditional semolina pasta. But, what this recipe features is a rich and smoky flavor, combined with a creamy texture that will surely make your mouth water.

So, the next time you visit the farmers market, don’t forget to grab some of those cauliflowers! 

Roasted Cauliflower Fettuccine Alfredo

This recipe is a great way to incorporate cauliflower into your diet. Besides its many nutritional benefits, it features a smoky and earthy flavor, along with a creamy texture that guarantees to please your taste buds!
Course Main Course, Side Dish
Cuisine American, Italian
Prep Time 25 minutes
Cook Time 35 minutes
Total Time 1 hour
Servings 6 servings
Calories 253kcal


  • blender


For the sauce:

  • 1 ea cauliflower head cut into 2-inch florets
  • ½ ea onion peeled, cut in half
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 1 ½ cups low-fat milk
  • 1 ¼ cups Parmesan cheese grated
  • 1/8 tsp ground nutmeg

For the pasta:

  • 1 lb fettuccine noodles I have yet to find a store bought gluten-free fettuccine pasta that I like, so I usually use this spaghetti instead. I do miss fettuccine, though! Leave a comment below if you know of a good gluten-free store bought gluten-free fettuccine option.

For garnish:

  • 2 tbsp fresh parsley chopped


  • Preheat the oven to 375ºF.
  • Meanwhile, cook the pasta in salted boiling water according to the package instructions.
  • Toss cauliflower and onion with oil, salt, and pepper. Lay them in a shallow baking pan and roast in the oven for 25 minutes, until tender and lightly browned. Cool to room temperature.
  • Place the cooled vegetables in a high-powered blender or food processor. Add the milk and cheese, then blend until smooth.
  • Pour the mixture into a saucepan. Add nutmeg and simmer until heated through for about 10 minutes.
  • Toss with fettuccine and garnish with parsley.


  • For the gluten-free version of this recipe, simply substitute the pasta with gluten-free fettuccine noodles.


Calories: 253kcal | Carbohydrates: 23g | Protein: 13g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 39mg | Sodium: 364mg | Potassium: 144mg | Fiber: 1g | Sugar: 4g | Vitamin A: 407IU | Vitamin C: 2mg | Calcium: 331mg | Iron: 1mg

Love this recipe? Share with us your thoughts in the comments section down below! We look forward to hearing from you!

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Hi! I’m Mike. I’m happily married and have a young daughter. I’ve lived all over the world and have learned a lot from seeing others’ perspectives. I’ve also had many life altering health challenges. Fortunately, my lovely and brilliant wife helped save me by finding a new and better way for us to live. We started The Healthy Treehouse to share what we’ve learned and to learn from others, too.