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a bowl of pasta shells in cauliflower alfredo sauce
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4.2 from 5 votes

Pasta Shells with Cauliflower Alfredo Sauce

Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Servings: 6
Calories: 186kcal


  • 1 head of cauliflower cleaned and cut into florets
  • 8 ounce pasta shells or your favorite pasta cooked according to package instructions
  • about 6 to 8 cups of water
  • 1 head of garlic about 10 cloves, the more the better, minced
  • 1 teaspoon olive oil
  • 1/2 cup skim milk
  • 1/2 cup Parmesan cheese grated
  • salt and pepper to taste
  • fresh parsley or basil chopped for garnish


  • Place the cauliflower florets in a pot with the 6 cups of water and bring to a boil over medium high heat. Turn the heat down to medium to maintain a simmer and cook until the cauliflower is nice and tender, about 20 to 30 minutes.
  • Heat the olive oil in a large skillet and add the minced garlic and cook until fragrant. Remove from heat.
  • In a blender add the cooked cauliflower florets (no water), the milk, cheese, salt, pepper and the garlic and carefully puree everything until nice and smooth. If the puree is too thick add additional skim milk until desired consistency. Pour the cauliflower puree in the skillet and cook for a couple more minutes until heated through.
  • Pour over the cooked pasta and toss.
  • Serve garnished with parsley or basil.


Calories: 186kcal | Fat: 4.8g