Cauliflower Cream Pasta

Difficulty: Beginner Cook Time 45 min Total Time 45 mins
Servings: 4
Best Season: Suitable throughout the year


This healthy whole grain pasta recipe uses cauliflower to create a creamy sauce. 


To serve:


  1. Bring 2 large pots of water to a boil. In one pot, cook the pasta according to package directions. The other pot will be used to cook the cauliflower.

  2. Once cooked, strain the pasta and return it to the pot it was boiled in. Add the chopped swiss chard leaves, stir, cover, and set aside.

  3. While the pasta is cooking, throw a pinch of salt into the other pot of boiling water and add the cauliflower. Lower the heat, and allow the cauliflower to simmer until it is tender (about 5-7 min). Drain the cauliflower, and either toss it into a blender, or return it to the pot.

  4. Add the milk, garlic, lemon juice, olive oil, a pinch of salt, and blend or mash until the mixture is a creamy consistency. Taste and adjust seasoning to your preference.

  5. Add the cauliflower puree and the pasta together in one pot over low heat, and stir until it is well combined.

  6. Top the pasta with chopped parsley, salt and pepper to taste, and serve hot.

Nutrition Facts

Serving Size

Servings 4

Amount Per Serving
Calories 206kcal
Calories from Fat kcal
% Daily Value *
Total Fat 5g8%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 2mg1%
Sodium 101mg5%
Potassium 323mg10%
Total Carbohydrate 37g13%
Dietary Fiber 7g29%
Sugars 3g
Protein 5g10%

Vitamin A IU
Vitamin C 38 mg
Calcium 7 mg
Iron 6 mg
Vitamin D 3 IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $1.49

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Keywords: Cauliflower, Pasta, Swiss Chard, Low-fat Milk

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