Kale and Cauliflower Alfredo Recipe | Vegetarian Times Skip to main content

Kale and Cauliflower Alfredo

Eat without guilt or regrets. This rich, comforting pasta is lightened up with a cauliflower “cream.” For a more filling dish, stir in 2 cups small, steamed cauliflower florets before serving.



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3 cups small cauliflower florets
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1 cup 1% low-fat milk
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2 Tbs. chopped shallot
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2 Tbs. plain non-fat Greek yogurt
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8 oz. linguine
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1 Tbs. butter
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10 oz. baby kale, three leaves chopped and reserved
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1 cup (3 oz.) grated Parmesan cheese, divided
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1 Tbs. grated lemon zest
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¼ tsp. ground nutmeg


1. Bring cauliflower florets, milk, and shallot to a simmer in large saucepan. Reduce heat to low. Cover pan, and cook 15 to 17 minutes, or until cauliflower is very soft. Transfer contents of pan to blender. Blend until silky smooth, adding 1 or 2 more Tbs. milk, if necessary. Transfer purée to small bowl, and whisk in yogurt. Season with salt and pepper, if desired.

2. Meanwhile, cook linguine in large pot of boiling salted water 10 to 11 minutes, or until al dente. Drain pasta, reserving 1 cup pasta water.

3. Melt butter in same pot over medium heat. Add whole kale leaves, and toss 2 minutes, or until wilted but still bright green. Add pasta, 11/4 cups cauliflower purée, 2/3 cup Parmesan, lemon zest, and nutmeg. Toss until sauce coats pasta, adding reserved pasta water by 1/4 cupfuls if dry. Season with salt and pepper, if desired. Serve sprinkled with reserved chopped kale and remaining 1/3 cup Parmesan.

Nutrition Information: 

23 g
Total Fat: 
11 g
Saturated Fat: 
6 g
58 g
28 mg
485 mg
6 g
10 g
Serves 4

Comments on this Recipe

You have to really stretch the imagination to consider the sauce a "cream" but I still loved this recipe and will make it again. I used lacinto kale (because I couldn't find baby kale anywhere) and that was the only sub I made. I wonder, though, if you could sub almond or soy milk for the dairy? Using whole wheat pasta is also something I'll consider doing next time.

It says to use 1 & 1/4 cup of the puree, but we ended up with about 2 cups of the puree. Is everybody else getting the extra too and just putting it all in? If not, what are you using the extra in? Wonderful recipe, though!

Just made this, and it was delicious...but the kale took longer than 2 minutes to wilt (could be because I was using a combination of baby and green kale, though), and there was some sauce left over (I wound up just adding it all). So good, though! And the lemon is key.

This was awesome! Whole family loved it, I thought the sauce was very creamy. I used regular kale.

I thought this was delicious and very creamy. I omitted the nutmeg as we didn't have any. My husband absolutely loved it and demanded that we put it "in the rotation" of our go-to meals.

Very tasty and quick! Subbed fresh spinach for kale and mixed bottled lemon juice into sauce since I didn't have a lemon. Easily made vegan by using soy milk/yogurt and Earth Balance butter. Pureed suace right in pan with stick blender. Added steamed cauliflower and finished with a bit of vegan parm and freshly grated nutmeg for a pretty presentation. Delish!

This is a hit in my family. The creaminess of the sauce depends on how you blend it. Longer and at a higher setting results in a super smooth and creamy sauce. I think I'll add a bit of garlic the next time I make this. AND there will be a next time!

I used Cashew Milk, and it worked great. I still used regular dairy yogurt. I also used Coconut oil instead of butter. Because I needed to use them I also added mushrooms. Reading these comments, I realize I forgot the lemon. I already have a request to make it again though. This time I will do the mushrooms (I loved it with Portobellos) at the same time as the kale.

We didn't like it.

Used spinach sauteed in olive oil instead of kale/butter, and since I forgot to buy plain yogurt, I dropped in about two ounces of cream cheese that I had in the fridge. It turned out great! I was surprised the cauliflower flavor was very subtle, and the sauce coated the pasta nicely. I'd make it again.

Came out perfect with this variation: 1. Used a mixture of kale and spinach. 2. Used spinach and chive linguine. 3. Needed to add about 2 more oz of milk once the pasta was added to the mixture.(I chose not to reserve the 1 cup pasta water) 4. Substituted milk for soy creamer (for added protein) 5. Only used 1/3 cup Parmesan. 6. Added garlic, black pepper, & crushed chili flakes 7. Did not add shallots, and nutmeg, or butter. 8. Sauteed greens in coconut oil instead of butter.

This was pretty awesome! Used almond milk, no shallots, added some spinach as well, and it was delicious. Even my 3 year old ate it. I kept the recipe so we can make it occasionally when we have pasta. Love the sauce!

I made this for my anti-vegetables husband not once but twice! He had no clue the "cream" was cauliflower. He loved it! I used Almond milk since we don't use milk. I also shared this recipe with my friends for a communal dinner party and again a huge hit!

I will definitely make this recipe again! As others have said, it's confusing as to why the recipes states that 1 1/4 cups puree should be added. I ended up with 2 cups of puree and added it all. I did not reserve any pasta water. Also I did not use shallots, lemon zest nor nutmeg.

Milk,Yoghurt,Butter,Cheese that's not vegitarian !

Use a nut milk, soy Greek yogurt and soy butter or coconut oil.

Some of you are getting vegetarian mixed up with vegan.