Healthy Fettuccine With Hidden Vegetables

Introduction: Healthy Fettuccine With Hidden Vegetables

Do you want a savory fettuccine alfredo recipe that doesn't have all the calories and fat?  If so, this healthy fettuccine recipe uses pureed cauliflower as a faux-creamy base instead of all the unhealthy cream and butter that you'll see in other recipes.  I normally cook for a very picky eater every night who hates cauliflower.  He absolutely LOVES this recipe and still doesn't know it's made with a vegetable that he absolutely hates. He even went back for seconds!

I'm going to keep this secret for as long as I can.  I hope you like this recipe!

Step 1: What You'll Need:

1 pound Fettuccine
4 cups Cauliflower (cut into large chunks)
2 cup Milk
2 tablespoons Butter
2 large Shallots (finely minced)
1/2 cup White Wine
1/2 cup Parmigiano-Reggiano (freshly grated)
1/4 teaspoon cayenne pepper
1/3 cup Parsley (chopped)
Olive Oil
Salt and Pepper

Step 2: Cooking the Creamy Cauliflower

Place half the milk and the cauliflower in a large sauce pot and season with salt and pepper. Bring up to a boil and reduce to a simmer, cover and cook until fork tender, about 8 to 10 minutes. Using a slotted utensil, transfer the cauliflower to a blender. Add the leftover milk from the pot and add the additional cup to make a creamy puree. Add the butter and continue blending until smooth. Taste and adjust seasoning.

Step 3: Cook the Pasta

Bring a large pot of water to a boil and season generously with salt.  Cook the pasta one minute less than the packaged instructions.  Don't drain the water that cooked the pasta.  This will come in handy later.

Step 4: It's All Coming Together Now...

While the pasta is cooking, place a large saute pan over medium heat and add 1 to 2 tablespoons of olive oil. Add the shallots and season with salt and cook for 2 to 3 minutes, or until slightly tender. Deglaze with the white wine. Reduce by half, about 1 to 2 minutes. Add the cauliflower puree and loosen with about 1/3 cup of pasta water.  Add the pasta.

Step 5:

Add a few sprinkles of cayette pepper.  Toss the pasta again and add more cooking water if the pasta seems too dry. Add the Parmigiano and parsley and toss to coat. Serve and enjoy!

Be the First to Share


    • Game Design: Student Design Challenge

      Game Design: Student Design Challenge
    • Make It Bridge

      Make It Bridge
    • Big and Small Contest

      Big and Small Contest



    9 years ago on Introduction

    This looks really good. Obviously if your picky eater is going for seconds it must taste pretty good, but how does it compare to normal? I would love to try this if I can convince the wife to try it. Unfortunately she wont eat anything unless she knows what it is and I cant exactly keep her out of the kitchen :)


    Reply 9 years ago on Introduction

    Thanks for your comment kinderdm...tell your wife it tastes EXACTLY like regular fettuccine alfredo! I'd be shocked if you can tell that it's cauliflower. Please let me know how it goes!