Cauliflower Alfredo

Two months ago, I was at a park in Utah with my two littles. I was talking to a mom of 5 and couldn’t help but think she was spread too thin. I asked her what it was like and she said, “It’s so fun!”. I was totally taken aback by her answer. I thought she would say ‘exhausting or wild’, not ‘fun’. I didn’t get it. With one 5 month old and another 2 yr. old, I was just surviving.

Two months later, i get it. It’s. So. Fun. It is exhausting, wild, tiring, challenging-at times, and the hardest thing you’ll ever do but once you get in a groove and one starts to sleep, mostly, ‘it’s so fun’ ( thank you Greyson for only waking once a night).

Greyson is old enough to eat ‘real food’ and though I loved baby led weaning for Celine, this kid goes nuts when he can’t get the food into his belly so we do a combo of whole foods for chewing and purees. Cauliflower ‘Alfredo’ is one of Greyson’s favorites, and over pasta, Celine’s favorite too.

I use gluten free pasta from Trader Joes, it’s made with brown rice and quinoa and besides the Tinkyada variety, it’s the best one out there.

Cauliflower Alfredo

Cauliflower Alfredo

kid, baby, and adult friendly pasta dish that has no cheese in it whatsoever!


  • 1 head of cauliflower, broken into small florets.
  • Homemade almond milk or other milk of choice
  • 1-2 Garlic Cloves (optional)
  • 1 Bay Leaf
  • 3 tbsp nutritional yeast
  • 1/4 - 1/2 tsp salt
  • pinch of finely ground white or black pepper
  • 1/4 tsp-1/2 tsp nutmeg (optional)
  • 1/4 tsp turmeric (optional)
  • 1/4 tsp onion powder (optional)
  • One bag of Trader Joes or Tinkyada, Brown Rice and Quinoa Pasta


  1. To a medium sized pot, add the cauliflower, garlic, bay leaf, and enough milk to cover the cauliflower half way. You're basically going to cook them in a bath tub of milk, with their little heads sticking out. (alternatively you can also steam the cauliflower in a steam basket but be sure to follow the instructions below and do not over steam)
  2. Turn the heat on and bring it up to a boil.
  3. Once boiling, turn the heat down to a simmer and allow the cauliflower to soften, flipping the cauliflower florets every couple of minutes until a fork can pierce through the cauliflower with a little push. If you take it too far your sauce will be too watery. It should take about 7-10 minutes. If your fork is going through at all, stop cooking it.
  4. Reserve some (1/4 cup ish) of the almond milk cooking liquid and set aside.
  5. Drain and transfer to a blender with the nutmeg, nutritional yeast, salt, pepper, and optional spices you would like to include (if using, the turmeric will make your 'alfredo' yellow like traditional mac and cheese.)
  6. Blend until smooth and creamy. If your blender is having a tough time getting going, add a bit of the reserved cooking liquid to help your blender get going.
  7. Taste and adjust seasonings, salt is pretty important to bring out the flavor of the nutmeg so that you don't just get 'cooked cauliflower' flavor. Set Aside to prepare your pasta.
  8. Cook the pasta according to the package instructions but don't over cook it. If i plan to reheat pasta for another day, i will under do it a bit so that it can stand to be reheated with the sauce.
  9. Combine your sauce and pasta and add any 'extras' you would like. (see notes)
  10. Sauce will keep 5 days in an air tight glass container in the refrigerator. I keep the pasta and sauce separate and spoon it out whenever it's meal time.


If feeding a baby, reserve some of the puree before you salt it, their little systems don't need it.

**add chopped spinach, sautéed zucchini, peas, or small lightly steamed broccoli florets**

One thought on “Cauliflower Alfredo

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