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Welcome to my blog. I am a dietitian on a mission to create simple, healthy, approachable meals!

creamy cauliflower alfredo pasta (vegan).

creamy cauliflower alfredo pasta (vegan).

This post was sponsored by Vitamix. All opinions expressed are my own. 

A pasta sauce that doubles as a vegetable serving? Count me in.

One of my favorite things to do with recipes is modify them in a way that boosts the nutrition content, especially when I can sneak in a vegetable or two. This cauliflower alfredo is the perfect healthy, lightened-up spin on the classic alfredo pasta.

I love trying different blended sauces in my Explorian Vitamix. It's such a simple way to bring any dish to life. This cauliflower alfredo blends into a smooth, creamy sauce within just a few minutes!

To make this simple sauce even easier to throw together, I use a bag of pre-cut frozen cauliflower florets. After cooking to fork-tender, the cauliflower goes in the blender with some seasonings, lemon juice, garlic, butter (or olive oil), and milk of choice.

The quick roasting of the garlic lends this sauce a more rich, decadent flavor. I also love to add nutritional yeast, which provides a dairy-free cheesy flavor and tons of B vitamins (and a boost of protein).

Once the sauce is blended to a smooth consistency in your Vitamix, the sauce is ready to get mixed with some veggies.

This delicious and creamy sauce pairs just perfectly with the spinach and peas in this pasta dish.


If I'm using a smaller pan, I slowly add the spinach in with the sauce and peas, and allow it to wilt to create more room. Isn't it crazy how much spinach shrinks up!?

I love to serve this over brown rice pasta shells, but this sauce truly goes well with just about anything! Brown rice spaghetti, chickpea noodles, and lentil pasta—just to name a few.

It is versatile and packed with nutrition!

creamy cauliflower alfredo pasta (vegan).

Toss, serve, and enjoy!

creamy cauliflower alfredo pasta (vegan).

Creamy Cauliflower Alfredo Pasta

Serves 4-6


1 8 oz package of brown rice pasta shells (or pasta of choice)

1 14.4 oz bag of frozen cauliflower florets

3 cups low-sodium vegetable broth

1 cup cashew milk (or milk of choice)

2 large garlic cloves (or 4 small cloves), minced

2 handfuls of baby spinach

1 cup peas

1 tbsp grass fed butter (or ghee for lactose-free or olive oil for vegan)

Juice of 1/2 lemon

1/2 tsp sea salt, or more to taste

Black pepper to taste

Optional: 1/8-1/4 cup nutritional yeast



  1. Bring the veegtable broth to a boil in a stock pot. Once boiling, add cauliflower and cover.

  2. Reduce heat to maintain a simmer; cook until fork-tender, about 7-9 minutes.

  3. Remove cauliflower with a slotted spoon and transfer to blender. **Note: the broth does not get added to the blender. I like to set it aside for a soup base later in the week!

  4. Once cauliflower is transferred, heat a skillet. Once hot, add butter (or ghee/oil) and garlic. Reduce heat and roast until fragrant, about 1-2 minutes. Be careful not to burn—this will create a bitter taste.

  5. Add garlic, butter, lemon juice, nutritional yeast, milk, and salt and pepper to blender. Blend in Vitamix until completely smooth, about 2-3 minutes.

  6. Taste test sauce—add more seasonings as needed.

  7. At this point, bring the water for the noodles to a boil. Follow directions on box for noodles.

  8. Once noodles are in the water, heat a large sauce pan. Add peas, spinach, and cauliflower sauce. Reduce heat and stir until spinach is wilted. Leave on stove over low heat to keep the sauce mixture hot until ready to serve.

  9. Drain pasta. Mix with sauce and veggies and serve.

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