Asparagus Pasta with Cauliflower Alfredo Sauce

This award-winning asparagus pasta with cauliflower Alfredo sauce is creamy, comforting, and packed with veggies that make every bite unforgettable.

This Asparagus Pasta with Cauliflower Alfredo Sauce isn’t just any recipe—it’s an award-winner. Named a “Best of 2020” recipe by RecipeLion Magazine, it’s a game-changing dish that combines indulgence with wholesome ingredients. Perfectly roasted asparagus, tender penne pasta, and a rich cauliflower Alfredo sauce come together to create a meal that feels decadent but is surprisingly healthy.

The cauliflower Alfredo sauce is the true star. Blended with almond milk, vegetable broth, and a touch of garlic and lemon, it’s velvety smooth and flavorful without the need for heavy cream. Toss in roasted asparagus for a smoky, crisp-tender bite, and finish with a sprinkle of Parmesan to bring it all together. It’s comfort food reinvented, offering the same satisfaction as a traditional Alfredo pasta with fewer calories and more nutrients.

What makes this dish even better is its versatility. It’s naturally vegetarian, but you can easily adapt it for different dietary needs. Use gluten-free pasta for a gluten-free version, or swap the Parmesan for nutritional yeast to make it dairy-free and vegan. You can even lighten it up further by swapping the pasta for zucchini noodles or spaghetti squash.

This recipe proves that healthy eating doesn’t mean sacrificing flavor. The creamy sauce coats every piece of pasta, while the roasted asparagus adds a pop of freshness and texture. It’s no wonder it’s a crowd-pleaser—this dish belongs in your weeknight rotation or on your table for a special occasion.

Asparagus Pasta with Cauliflower Alfredo Sauce

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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.

• Author: Addie Gundry
• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Yield: 4
• 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

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Instructions

• For the asparagus:

1. Preheat the oven to 450 degrees F and line a large rimmed baking sheet with a silicone mat or parchment paper.
2. 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:

1. Heat the olive oil in a large sauté pan over medium heat. Add the garlic and sauté for 30 seconds.
2. 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.
3. Simmer the cauliflower for 7 to 10 minutes or until the cauliflower is soft.
4. Remove from the heat and carefully pour the mixture into a high-powered blender.
5. Blend on high until smooth, about 3 minutes. Season with salt and pepper.

• For the pasta:

1. Bring a large pot of water to a boil. Add the penne pasta and cook until al dente. Drain and return to the pot.
2. Add the roasted asparagus and the sauce.
3. Season with salt and pepper again if necessary, top with the Parmesan cheese, and serve immediately.

Pairings for Your Cauliflower Alfredo Pasta

Let’s talk about what makes this pasta dish great on your dinner table. A simple mixed greens salad with a bright vinaigrette cuts through all that creamy goodness beautifully. Whisk together some olive oil, balsamic vinegar, a touch of Dijon mustard, and a pinch of honey for a dressing that’ll make your taste buds dance.

If you’re feeling like you need some protein to round out the meal, grilled chicken breast seasoned with Italian herbs is a classic choice. Just season some chicken breasts with oregano, basil, garlic powder, salt, and pepper, then grill for about 6–7 minutes per side until cooked through. Slice it up and lay it right on top of the pasta.

For those who want to keep it vegetarian but add some heartiness, try some garlic bread made with whole grain bread. Mash together some butter, minced garlic, and fresh parsley, spread it on your bread, and pop it under the broiler for 2–3 minutes. It’s the perfect vehicle for soaking up any extra sauce on your plate.

Cauliflower’s Creamy Transformation

Here’s where things get really interesting from a culinary science perspective. When you cook cauliflower until it’s tender and then blend it with liquid, something amazing happens. The cell walls break down completely, releasing natural starches that create an incredibly smooth, creamy texture without any dairy.

The key to getting that silky-smooth sauce is using a high-powered blender and blending for the full three minutes. This breaks down every tiny bit of cauliflower fiber, creating a sauce that’s virtually indistinguishable from traditional cream-based Alfredo. The almond milk adds richness without heaviness, while the vegetable broth provides depth of flavor.

The lemon juice isn’t just there for brightness–it also helps prevent the cauliflower from oxidizing and turning gray, keeping your sauce beautifully white and appetizing.

Asparagus: The Spring Superstar

Let’s give asparagus its due credit here. This spring vegetable isn’t just delicious; it’s packed with nutrients like folate, vitamin K, and antioxidants. When you roast asparagus at high heat, you’re creating those beautiful caramelized edges through the Maillard reaction we talked about earlier.

The trick to perfect roasted asparagus is all about timing. Thick spears need a full 15 minutes, while thinner ones might be done in 10–12 minutes. You want them crisp-tender, not mushy. They should still have a slight bite to them when you pierce them with a fork.

Creative Variations to Keep Things Exciting

Once you’ve mastered the basic recipe, the world is your oyster (or should I say, your cauliflower?). Here are some variations that’ll keep this dish fresh in your rotation:

• Mediterranean Twist: Add sun-dried tomatoes, kalamata olives, and fresh basil to transport yourself straight to the Italian countryside.
• Protein Power: Toss in some white beans or chickpeas for extra protein and fiber. They’ll soak up all that delicious sauce.
• Spice It Up: Add a pinch of red pepper flakes or some freshly cracked black pepper for those who like a little heat with their comfort food.
• Herb Garden: Fresh herbs like thyme, rosemary, or sage can completely transform the flavor profile. Add them to the sauce during the last minute of blending.

Storage and Reheating Tips

This pasta is best enjoyed fresh, but life happens and sometimes you need leftovers that actually taste good. Store any extras in the refrigerator for up to three days. When reheating, add a splash of almond milk or vegetable broth to loosen up the sauce, which tends to thicken when cold.

For reheating, the stovetop is your friend. Warm it gently over medium-low heat, stirring frequently, until heated through. The microwave works in a pinch, but use 30-second intervals and stir between each one to prevent the sauce from separating.

Happy cooking, and may your cauliflower always blend to silky perfection and your asparagus always roast to crisp-tender glory!

Have you tried this Asparagus Pasta with Cauliflower Alfredo Sauce? Share your thoughts in the comments.

Cauliflower love is on the rise in restaurants and homes everywhere, from cauliflower rice to pizza crust, and it’s easy to see why—it’s a health power food and it tastes delicious as well. While cauliflower is known to be tricky to grow, our Marvelous Cauliflower Gardening Guide will get you fully prepared to take on the challenge.