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Cauliflower

Cauliflower Pasta Recipe

  • Cauliflower
  • Side Dishes
Prep Time 5 mins
Cook Time 10 mins
Servings 4 servings
Calories 247 kcal
Cauliflower Pasta Recipe
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Are you looking for a way to celebrate National Spaghetti Day (January 4)? This cauliflower pasta recipe will do the job.

Vegetables are amazing— they’re affordable, packed with nutrients, and can be turned into many delicious meals. A quick search will bring up thousands of ideas that all look and taste fantastic.

Today’s cauliflower pasta recipe is a good example. The pasta is mixed with crunchy cauliflower and fragrant garlic bits — healthy and flavorful! Plus, it’s all coated in a glossy, buttery sauce.

You can click on the “jump to recipe” button above to go straight to the recipe section. Or, spend some time learning a little cauliflower trivia.

Is Cauliflower Pasta Healthy?

Cauliflower pasta, specifically our version, is a healthy meal.

Is Cauliflower Pasta Healthy

For starters, cauliflower is rich in micronutrients— the building blocks of a healthy body. It’s also a good source of fiber, which supports the digestive system and keeps your bowel movements regular.

Pairing pasta with a fibrous vegetable like cauliflower makes your meal more satiating. This means you can feel full for longer after eating and hence manage your cravings (and calorie intake) better.

As with all our recipes, we make sure this savory dish has reasonable amounts of calories, sodium, and saturated fat. Its nutritional profile complies with our dietary guidelines, which are approved by our in-house nutritionist.

Is Cauliflower Pasta Good for Weight Loss?

Yes, it can help you pursue your low-calorie diet more easily. Ours has around 250 calories, and thanks to the fiber, a seemingly small serving can still feel fulfilling.

Types of Pasta Noodles to Use

We chose to simply use spaghetti. Any type of pasta that you can swirl or stab with a fork will work just as well.

Types of Pasta Noodles to Use

We don’t recommend using noodles that are too large, too small, or shell-shaped. Since they’re intended for different purposes, you’ll find working with them awkward and strangely difficult.

Other Ingredients for Cauliflower Pasta

1. Cauliflower

The vegetable can appear complicated to cut, but it’s actually rather easy. Using a paring knife, simply slice the florets off the large stalk and cut them into manageable pieces.

The stalk is also edible once its outer skin is peeled away. You can slice it thinly and add it to your sauté— it’s a bit tough in texture but still nutritious and tasty.

After everything has been cut, store any cauliflower chunks you’re not using and wash the ones you are. Let them dry after washing.

If you’re considering using frozen cauliflower, we recommend saving that for another time. This dish is all about the vegetables’ freshness.

Cauliflower Pasta Ingredients

2. Aromatics and Seasonings

You’ll notice that almost all stovetop dishes start by sautéing garlic in olive oil and butter. This is because their fragrance together makes a good flavor base for any dish.

Also similar to every dish ever, we seasoned ours with salt and pepper.

An Italian pasta wouldn’t be Italian without the right herbs. We used a mixture of dry oregano, basil, rosemary, thyme, and other ingredients— a combo commonly tagged as “Italian seasonings.”

Cauliflower won’t cook evenly if plainly sautéed, so we poached the florets with a little stock. Once the water evaporates, the essence of the stock coats the florets and adds even more flavor.

And finally, as everything came together, we added a handful of fresh herbs and grated parmesan. We used a combination of herbs— parsley, coriander, and basil— to add different notes of freshness to the pasta.

If you like a little kick in your pasta, feel free to sprinkle paprika or chili powder on top. We prefer to keep things plain and simple, though.

How to Make Cauliflower Pasta Noodles

This one-pan dish is straightforward. All you need to do is add the ingredients in order, stir, and voilà!

Here’s how we cooked the cauliflower pasta:

Sauté garlic

Sauté garlic

Add cauliflower and broth

Add cauliflower and broth

Add spaghetti and seasonings

Add spaghetti and seasonings

Stir in herbs and parmesan

Stir in herbs and parmesan

Serve

Serve

For measurements and timing, refer to the cauliflower pasta recipe down below.

Tips to Cook Pasta

Most pasta-boiling instructions written on the package will make for tender noodles. If you prefer it al-dente, reduce the recommended boiling time by 2 minutes.

You can boil many portions of pasta at once and then save them for later use. They can last up to a week in the fridge, so plan carefully to avoid making too much.

Even without pre-boiled pasta on hand, you can still cook pasta more quickly with a fast-boiling kettle. Using it to boil the water and then pouring that water into the cooking pot saves you plenty of heating time.

How to Store, Freeze, and Reheat Cauliflower Pasta

To store this dish, portion it into containers, seal the containers tightly, and place them in the fridge. If your containers don’t have air-tight lids, a little cling wrap over the top can help keep the food fresh.

How to Store, Freeze, and Reheat Cauliflower Pasta

Refrigerated cauliflower pasta lasts about five days. Or you can freeze it instead to store it for longer.

We recommend that you cook your pasta al-dente if it’s going into the freezer. Soft pasta tends to become mushy when thawed and reheated.

Reheating is also easy: place the pasta in a pot with 2 tbsp of water (or stock) per serving. Heat the pot over medium-low heat, stirring occasionally. Once everything is hot, it’s ready to go.

Love This Recipe? There’s More!

Here are some tasty, easy pasta meals that we just couldn’t help but fall in love with:

  • Pesto Shrimp Pasta Recipe
  • Creamy Seafood Pasta Recipe
  • Spaghetti Bolognese Recipe
  • Chicken Spiedini Recipe
  • Beef and Noodles Recipe
Cauliflower Pasta Recipe

Cauliflower Pasta Recipe

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This cauliflower pasta recipe is easy to make but satisfying to eat. It comes together quickly to make your healthy eating journey easier.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Side Dish
Cuisine Global
Servings 4 servings
Calories 247kcal

Ingredients
 

  • 14 oz cauliflower cut into florets
  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 2 tbsp garlic minced
  • 4 tbsp unsalted chicken broth
  • 12 oz cooked spaghetti
  • 1 tsp Italian seasoning
  • 1/4 tsp salt
  • 1/2 tsp ground black pepper
  • 0.75 oz parmesan grated
  • 2 tbsp parsley finely chopped
  • 2 tbsp basil finely chopped
  • 4 tbsp coriander finely chopped

Instructions
 

  • Heat a skillet over medium heat. Add 1 tbsp olive oil, 1 tbsp unsalted butter, and 2 tbsp minced garlic. Cook until fragrant.
    Sauté garlic
  • Add 14 oz cauliflower and 4 tbsp unsalted chicken broth. Cook for 4 minutes, stirring occasionally.
    Add cauliflower and broth
  • Add 12 oz cooked pasta along with 1 tsp Italian seasoning, 1/4 tsp salt, and 1/2 tsp pepper. Mix well and cook for 4 minutes.
    Add spaghetti and seasonings
  • Turn off the heat and stir in 0.75 oz grated parmesan, 2 tbsp parsley, 2 tbsp basil, and 4 tbsp coriander.
    Stir in herbs and parmesan
  • Plate the pasta and serve while it’s still warm.
    Serve

Nutrition

Nutrition Facts
Cauliflower Pasta Recipe
Amount Per Serving (1 serving)
Calories 247 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 12mg4%
Sodium 277mg12%
Potassium 391mg11%
Carbohydrates 34g11%
Fiber 4g17%
Sugar 3g3%
Protein 9g18%
Vitamin A 272IU5%
Vitamin C 52mg63%
Calcium 96mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Luna Regina

Luna Regina

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Luna is the founder and chief recipe developer of Healthy Recipes 101. Apart from cooking, she also loves reading, programming, exploring the outdoors, and collecting useless facts about everything.

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Cauliflower Pasta Recipe
Cauliflower Pasta Recipe
Recipe Rating




Lizzie Streit, MS, RDN, LD
Recipe developed by Luna Regina on October 6, 2021 Nutritionally reviewed by Lizzie Streit, MS, RDN, LD

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