Creamy Cauliflower Linguini

1 Comment

This post may contain affiliate links. Please read our disclosure policy.


This cauliflower linguini pasta is creamy in texture and perfect for an easy weeknight dinner. With only 6 simple ingredients and in under 30 minutes, you’ll have dinner on the table in no time!

Cauliflower pasta baby and adult plates.

Cauliflower as the base of a pasta sauce may sound a little strange, but it works so well to make the creamiest sauce without the use of heavy cream! I used frozen-riced cauliflower to make the process a little quicker, but fresh florets work as well. It’s amazing just how easy this pasta is!

If you love this pasta and you’re looking for other creamy dishes to try, you’ll love this creamy pumpkin pasta and creamy mushroom chicken recipe as well! And if you’re looking for some other ways to use up some riced cauliflower, you’ll love these crispy air fryer cauliflower tots!

What You’ll Need

Here is what you’ll need to make this creamy cauliflower linguini:

Ingredients to make cauliflower linguini.
  • Cauliflower: I used frozen riced cauliflower, but you may also steam fresh cauliflower florets.
  • Milk: I used whole milk for creaminess, but you may use your favorite milk or milk alternative.
  • Garlic: I like to use a fresh garlic clove, but garlic powder can be used as well.
  • Parmesan Cheese: For added flavor and taste.
  • Butter/Salt: For added flavor to the pasta sauce.
  • Pasta Noodles: I used linguini pasta noodles to make a cauliflower linguini but any type of pasta can be used!

See the recipe card below for full information on ingredients and quantities.

Ingredient Substitutions & Additions

  • Milk: You may swap the milk with another type of milk or a dairy-free alternative like coconut milk. You may also replace it with chicken stock.
  • Parmesan cheese: You may replace the parmesan cheese with nutritional yeast.
  • Butter: The butter may be replaced with olive oil, coconut oil, or avocado oil.

Step By Step Instructions

Steps to make cauliflower pasta sauce.

STEP 1: Boil pasta noodles according to package instructions and set aside. Reserve some of the pasta water.

STEP 2: Steam the riced cauliflower according to package instructions and add it into a blender or food processor with the milk and garlic clove (Image 1). Blend until smooth (Image 2).

STEP 3: Preheat a pan on medium-low heat. Melt the butter in the pan and add in the cauliflower mixture (Image 3).

STEP 4: Once the cauliflower mixture is incorporated, stir in the parmesan cheese and add salt to taste (Image 3).  

STEP 5: Toss the pasta noodles in the sauce until fully coated (Image 4). If needed, add some of the reserved pasta water to thin out the sauce.

Creamy cauliflower linguini pasta.

Storage Instructions

This sauce is best served fresh but can be stored in an airtight container in the fridge for up to 2 days. Do not coat pasta noodles until you are ready to serve. When reheating the sauce, add a little more milk or water to thin it out to your desired consistency before adding in noodles.

Tips For Success

  • I used frozen riced cauliflower, but you may also use fresh cauliflower florets. If using fresh florets, steam until soft and tender so that it is easier to blend into the sauce.
  • Feel free to add more salt/seasonings to taste. I like to remove my baby’s portion and add salt and other seasonings for the rest of the family.
  • If your pasta sauce seems a bit thick, add in a little milk or reserved pasta water to help thin it out to your preferred consistency.
Creamy cauliflower pasta baby and adult plates.

Recipe FAQs

Can I use fresh cauliflower instead of frozen riced cauliflower?

Yes! If you are using fresh cauliflower measure out about 2 cups of florets and steam until soft and tender.

How can I make this pasta dairy-free?

You can swap the milk with chicken stock and replace the parmesan cheese with nutritional yeast to make this pasta sauce dairy-free.

Other Dinner Recipes You’ll Love

If you tried this Cauliflower Linguini please leave a ⭐ star rating and let me know how it went in the comments below! I love hearing from you!

Want To Save This Recipe?
Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.
Cauliflower pasta baby and adult plates.
5 from 5 votes

Creamy Cauliflower Linguini

This cauliflower linguini pasta is so creamy in texture and perfect for an easy weeknight dinner. With only a few simple ingredients, you'll have dinner on the table in no time.
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings: 4 servings

Ingredients 

  • 1 cup riced cauliflower, or 2 cups florets
  • 1 cup milk
  • 1 small garlic clove
  • 2 tbsp unsalted butter
  • ¼ cup grated parmesan cheese
  • ½ tsp salt, (optional – or to taste)
  • 8 oz linguini noodles

Instructions 

  • Boil pasta noodles according to package instructions and set aside. Reserve some of the pasta water.
  • Steam the riced cauliflower according to package instructions and add it into a blender or food processor with the milk and garlic clove. Blend until smooth.
  • Preheat a pan on medium-low heat. Melt the butter in the pan and add in the cauliflower mixture.
  • Once the cauliflower mixture is incorporated, stir in the parmesan cheese and add salt to taste.  
  • Toss the pasta noodles in the sauce until fully coated. If needed, add some of the reserved pasta water to thin out the sauce.

Notes

  • I used frozen riced cauliflower, but you may also use fresh cauliflower florets. If using fresh florets, steam until soft and tender so that it is easier to blend into the sauce.
  • Feel free to add more salt/seasonings to taste. I like to remove my baby’s portion and add salt and other seasonings for the rest of the family.
  • If your pasta sauce seems a bit thick, add in a little milk or reserved pasta water to help thin it out to your preferred consistency.

Nutrition

Calories: 334.57kcal, Carbohydrates: 48.2g, Protein: 12.12g, Fat: 10.35g, Saturated Fat: 5.91g, Polyunsaturated Fat: 0.69g, Monounsaturated Fat: 2.4g, Trans Fat: 0.23g, Cholesterol: 27.81mg, Sodium: 439.54mg, Potassium: 353.79mg, Fiber: 2.63g, Sugar: 5.23g, Vitamin A: 327.88IU, Vitamin C: 19.52mg, Calcium: 154.21mg, Iron: 0.95mg
Like this recipe? Rate and comment below!
Until next time, Lily!

About Lily Payen

Hi, I’m Lily! The mama behind Feeding Tiny Bellies. I’m here to help you take some of the stress out of meal times for your little ones. My goal is to create simple recipes with baby in mind that can easily be adapted for the entire family.

You May Also Like

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




1 Comment

  1. 5 stars
    I found this recipe while searching for new ways to use cauliflower. I love cauliflower so much, and this recipe is the perfect amount of creamy goodness! It is also great to find recipes that are versatile for the whole family, as I can add a protein and pair it with sides. Thank you!