Asparagus Pasta with Cauliflower Alfredo Sauce
Every now and then, a recipe comes along that changes the way you think about comfort food. This Asparagus Pasta with Cauliflower Alfredo Sauce is one of those recipes. It’s not just delicious—it’s award-winning. Crowned a “Best of 2020” recipe by RecipeLion Magazine, this dish is proof that comfort food can be both indulgent and packed with nutrients.
The idea behind this recipe was to create a creamy Alfredo-style pasta without the usual heavy cream and butter. Enter cauliflower, the ultimate kitchen chameleon. When blended with a touch of almond milk, vegetable broth, and lemon juice, it transforms into a velvety sauce that rivals traditional Alfredo in flavor and texture. Toss in roasted asparagus, a sprinkle of Parmesan, and perfectly cooked penne, and you’ve got a dish that feels as indulgent as your favorite bowl of pasta, but with a healthy twist.
This recipe also makes the most of fresh asparagus, a veggie that deserves more than just a side dish role. Here, its slightly smoky, crisp-tender bites balance the richness of the sauce and elevate the entire dish. Whether you’re cooking for yourself or trying to impress a crowd, this recipe delivers comfort, flavor, and a sense of accomplishment.
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Asparagus Pasta with Cauliflower Alfredo Sauce
Pick up some fresh cauliflower and asparagus at the market and make this light version of alfredo pasta. It’s a great way to add veggies into an otherwise hearty dish.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 1x
- Category: Entrées
Ingredients
- Asparagus
- 1 bunch asparagus, trimmed
- 1 tablespoon olive oil
- Salt and pepper
- Alfredo Sauce
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 cup unsweetened almond milk
- 1/2 cup vegetable broth
- Juice of 1 lemon
- 1 head cauliflower, chopped
- Salt and pepper
- Pasta
- 1 (16-ounce) package regular, whole-wheat, or gluten-free penne pasta
- 1 cup grated Parmesan cheese
Instructions
- For the asparagus: Preheat the oven to 450 degrees F and line a large rimmed baking sheet with a silicone mat or parchment paper.
- Place the asparagus on the baking sheet and toss with the olive oil, salt, and pepper. Roast the asparagus, stirring halfway through, for 15 minutes or until it is crisp-tender and beginning to lightly brown. Remove from the oven and set aside.
- For the alfredo sauce: Heat the olive oil in a large sauté pan over medium heat. Add the garlic and sauté for 30 seconds.
- Slowly whisk in the almond milk, vegetable broth, and lemon juice and bring the mixture to a simmer. Once simmering, add the chopped cauliflower and season with salt and pepper.
- Simmer the cauliflower for 7 to 10 minutes or until the cauliflower is soft.
- Remove from the heat and carefully pour the mixture into a high-powered blender.
- Blend on high until smooth, about 3 minutes. Season with salt and pepper.
- For the pasta: Bring a large pot of water to a boil. Add the penne pasta and cook until al dente. Drain and return to the pot.
- Add the roasted asparagus and the sauce.
- Season with salt and pepper again if necessary, top with the Parmesan cheese, and serve immediately.
The Ingredients and Their Roles
The magic of this dish lies in how its simple ingredients come together to create layers of flavor and texture:
- Cauliflower Alfredo Sauce: The heart of the dish, this sauce is rich, creamy, and packed with nutrients. Cauliflower’s neutral flavor makes it the perfect base for adding garlic, almond milk, and a hint of lemon.
- Asparagus: Roasted until crisp-tender, the asparagus adds a smoky depth and a pop of color that pairs beautifully with the creamy sauce.
- Pasta: Penne or any other sturdy pasta is ideal for holding the sauce and the roasted asparagus.
- Parmesan Cheese: This adds a salty, umami-packed finish that ties the dish together.
- Garlic: Sautéed in olive oil, garlic infuses the sauce with aromatic depth.
- Almond Milk and Vegetable Broth: These provide the liquid base for the sauce, creating a velvety texture without the need for cream.
- Lemon Juice: Adds brightness and a hint of acidity to balance the richness of the sauce.
Dietary Substitutions
This recipe is naturally adaptable and can accommodate a variety of dietary needs:
- Gluten-Free: Use gluten-free pasta to make the dish fully gluten-free.
- Dairy-Free: Swap Parmesan for a dairy-free alternative or use nutritional yeast for a cheesy flavor.
- Vegan: Use dairy-free Parmesan and ensure your pasta is egg-free.
- Low-Carb: Substitute the pasta with zucchini noodles or spaghetti squash for a lighter option.
The Secret to Creamy, Non-Dairy Alfredo
The star of this dish is the cauliflower Alfredo sauce, and its creamy texture comes down to technique. Start by sautéing garlic in olive oil, then add chopped cauliflower, almond milk, vegetable broth, and a splash of lemon juice. Let the mixture simmer until the cauliflower is tender and absorbs all the flavors.
Next, transfer the mixture to a high-powered blender and puree until completely smooth. This step is crucial for achieving a velvety consistency, so don’t rush it. Once blended, season with salt and pepper to taste, and your Alfredo sauce is ready to coat every piece of pasta.
This Asparagus Pasta with Cauliflower Alfredo Sauce isn’t just a healthy twist on a classic—it’s a celebration of fresh ingredients and balanced flavors. The creamy cauliflower sauce is so rich and flavorful, you’ll forget it’s made without cream. The roasted asparagus adds a smoky contrast, while the Parmesan provides just the right amount of indulgence.
What truly sets this recipe apart is its versatility. It’s hearty enough to serve as a main course but can also work as a side dish for roasted chicken or salmon. Plus, the cauliflower Alfredo sauce is a game-changer—you can use it on other pastas, as a dipping sauce, or even as a base for creamy vegetable soups.
There’s a reason this recipe won “Best of 2020.” It’s comforting without being heavy, flavorful without being fussy, and packed with ingredients that nourish and delight. Whether you’re cooking for a family dinner, hosting a special gathering, or meal-prepping for the week, this dish hits all the right notes.
Have you tried this Asparagus Pasta with Cauliflower Alfredo Sauce? Let me know how it turned out, and don’t forget to check out our Cauliflower Gardening Guide to learn how to grow your own ingredients for this award-winning dish!
Once you try this recipe, let me know what you think!
