Craving creamy Alfredo without the carbs? This Keto Cauliflower Alfredo Pasta delivers the indulgent texture and rich flavor of traditional Alfredo using a silky cauliflower-based sauce. It’s perfect for anyone looking for low-carb Alfredo pasta options or simple healthy keto dinners that don’t sacrifice comfort.

Keto Cauliflower Alfredo Pasta

1. Creamy, low-carb goodness

This recipe transforms cauliflower into a luxuriously smooth sauce that coats tender zucchini ribbons or a low-carb pasta substitute. It’s a fantastic example of how cauliflower pasta sauce can stand in for cream-heavy versions while keeping the dish keto-friendly and satisfying. Whether you’re following a ketogenic lifestyle or just want lighter comfort food, this cauliflower Alfredo gives you all the flavor with a fraction of the carbs.

In about 25 minutes of cook time (35 minutes total), you’ll have a simple, family-friendly meal. The technique is straightforward—roast or steam cauliflower, blend it with Parmesan, cream, and seasonings, then toss with your choice of low-carb noodles. This easy recipe is also a gateway to other zucchini noodles recipes and variations, so you can tailor it to your taste or what’s in your pantry.

Recipe at a glance

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Difficulty: Easy
Servings: 4

2. Ingredients

Notes: If you prefer to keep dairy minimal, see the variations section for substitutions.

1 medium head cauliflower (about 4 cups florets)
2 tablespoons butter
2 tablespoons olive oil (optional for roasting)
1/2 cup heavy cream
2 oz (56 g) cream cheese, softened
1/2 cup grated Parmesan cheese (plus extra for serving)
2 cloves garlic, minced
1/2 teaspoon onion powder
1/4 teaspoon nutmeg (optional, for warmth)
Salt and freshly ground black pepper, to taste
2 medium zucchinis, spiralized into noodles (or 8 oz low-carb pasta)
Fresh parsley or basil, chopped (for garnish)
Red pepper flakes (optional)

3. Step-by-step instructions

Prepare the cauliflower: Preheat the oven to 425°F (220°C) if roasting. Toss cauliflower florets with 1 tablespoon olive oil, a pinch of salt, and roast for 15–20 minutes until tender and lightly browned. Alternatively, steam cauliflower for 10–12 minutes until very tender.
Sauté the aromatics: While cauliflower cooks, melt the butter in a medium skillet over medium heat. Add minced garlic and cook 30–60 seconds until fragrant. Remove from heat to prevent burning.
Blend the sauce: Transfer the cooked cauliflower, garlic-butter mixture, heavy cream, cream cheese, Parmesan, onion powder, nutmeg (if using), and a generous pinch of salt and pepper to a blender. Blend on high until totally smooth. If the sauce is too thick, add 1–2 tablespoons of water or chicken broth to reach your desired consistency. Taste and adjust seasoning.
Cook the zucchini noodles (or low-carb pasta): If using zucchini noodles, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add spiralized zucchini and sauté 1–2 minutes just until al dente—do not overcook, or they get soggy. If using low-carb pasta, cook according to package directions and drain.
Toss together: Add the cauliflower Alfredo sauce to the skillet with the zucchini noodles (or stir into the drained low-carb pasta) and gently toss until evenly coated and heated through, 1–2 minutes.
Finish and serve: Plate the pasta or zucchini noodles, sprinkle with extra Parmesan, chopped parsley or basil, and a pinch of red pepper flakes if you like heat. Serve immediately.

4. Cooking tips and tricks

Roasted vs. steamed cauliflower: Roasting adds a nuttier, more caramelized flavor to the sauce. Steaming gives a milder, cleaner taste. Both work—choose by preference.
Get a silky sauce: Use a high-speed blender for the smoothest cauliflower pasta sauce. A bit of starchy pasta water or warm broth can help thin and emulsify the sauce if needed.
Prevent watery zucchini noodles: Salt spiralized zucchini and let sit in a colander for 10 minutes, then squeeze out excess moisture before cooking to avoid a runny sauce.
Make it ahead: The sauce can be made and refrigerated for up to 3 days. Reheat gently on the stove, adding a splash of broth or cream to loosen it.
Boost the flavor: Add a squeeze of lemon or a teaspoon of Dijon mustard to the sauce for brightness and depth.
Texture matters: If the sauce separates, whisk in a small knob of cold butter off the heat to bring it back together.

5. Nutritional information (approximate per serving)

Serving size: 1/4 of recipe (with zucchini noodles)

Calories: ~225 kcal
Fat: ~19 g
Protein: ~8–9 g
Total carbs: ~6–7 g
Dietary fiber: ~2–3 g
Net carbs: ~4–5 g

Nutrition will vary if you use low-carb pasta instead of zucchini, or swap dairy ingredients. These values are approximate and intended as a guide for those tracking macros for Healthy keto dinners.

6. Recipe variations

Chicken Alfredo: Add sliced grilled chicken on top or toss in cooked shredded chicken for a protein boost.
Shrimp Alfredo: Sauté peeled shrimp in garlic and butter, then fold into the sauce at the end.
Dairy-free option: Substitute coconut cream for heavy cream and nutritional yeast for Parmesan, though texture and flavor will differ. Use a creamy nut milk (unsweetened cashew milk) plus a thickener like xanthan gum for body.
Extra greens: Stir in baby spinach or wilted kale for color and nutrients.
Mushroom Alfredo: Sauté mushrooms until golden and add to the finished dish for an umami kick.
Zucchini noodles recipes twist: If you’re exploring zucchini noodles recipes, try mixing spaghetti squash or shirataki noodles with this sauce for different textures.

7. Storage and serving suggestions

Storage: Store any leftover sauce in an airtight container in the refrigerator for up to 3 days. Keep cooked zucchini noodles separate if possible, as they can release water and become soggy.
Reheating: Reheat sauce gently on low heat, stirring frequently. Add a splash of broth or cream to loosen the texture. If reheating the combined dish, warm in a skillet rather than the microwave for the best texture.
Freezing: The cauliflower Alfredo sauce can be frozen for up to 2 months. Thaw overnight in the fridge and reheat slowly. Note that texture may change slightly, but stirring in a bit of cream or broth helps.
Serving ideas: Serve over zucchini noodles for a keto-friendly main, spoon over roasted vegetables, or use as a creamy base for casseroles. Garnish with freshly cracked black pepper and chopped parsley for brightness.

8. FAQ

Is this a true “pasta” recipe?

Technically, it’s a cauliflower-based Alfredo sauce served with zucchini noodles or a low-carb pasta substitute. It recreates the flavors and creaminess of Alfredo while keeping carbs to a minimum, making it a great Low carb Alfredo pasta option.

Can I use frozen cauliflower?

Yes—thawed frozen cauliflower works fine. Make sure to drain any excess water before blending to avoid a watery sauce.

How do I make the sauce smoother?

Blend on high in a powerful blender. If needed, add a splash of warm broth or cream to help the blades emulsify the sauce into a silkier texture.

Can I make this ahead for meal prep?

Absolutely. Prepare the sauce in advance and keep it refrigerated. Reheat gently and toss with freshly cooked zucchini noodles when ready to eat.

What about the long-tail searches “how to make undefined” or “undefined recipe”?

If you searched for how to make undefined or an undefined recipe, this step-by-step guide clarifies each stage from cooking the cauliflower to tossing the finished dish. The method here is intentionally straightforward so you can adapt it to many undefined (or defined!) pasta swaps.

9. Conclusion

This Keto Cauliflower Alfredo Pasta is a quick, versatile recipe that proves you don’t need traditional pasta to enjoy creamy Alfredo. With a 25-minute cooking time and minimal fuss, it’s one of those healthy keto dinners that feels indulgent while staying low-carb. Use zucchini noodles for a light, fresh result, or swap in your favorite low-carb pasta. Experiment with add-ins like chicken, shrimp, or mushrooms to keep this dish on rotation—it’s simple, satisfying, and adaptable.

If you’re exploring Cauliflower pasta sauce options or browsing zucchini noodles recipes, bookmark this recipe as an easy blueprint. It’s ideal for weeknight meals, meal prep, or whenever you want a comforting keto-friendly plate without the heaviness. Enjoy!