Cauliflower Fettucchini Alfredo

squash alfredo

When changing your diet to make old favourites more healthy often small changes go a long way to make them higher in fibre and lower in carbs. For this dish cauliflower was an obvious choice in vegetable. It is low in fat and carbs and gives you the extra benefit of potassium (176.1 mg of potassium in just one cup).

You can choose to go the route of enriched pasta fettuccine or as shown in the photo substitute spaghetti squash instead of pasta. If you want to add meat try adding shredded left over chicken breast.

The sauce can be used in so many other ways. Try it on baked potatoes with some broccoli, lasagna, potato au gratin or even as a warm dip.


Cauliflower Fettucchini Alfredo Recipe

By kimmy Published: November 13, 2013

  • Yield: 4 Servings
  • Prep: 10 mins
  • Cook: 40 mins
  • Ready In: 50 mins

Calories: 169 | Fat: 10.8g | Protein: 11.7g | Carbs: 21.3g | Fibre: 10.6g | WW Points: 5



  1. Cut off any bottom leaves of the cauliflower and cut out the toughest part of the core. Then break the cauliflower down into florets. Boil them with the vegetable broth uncovered until the cauliflower is very soft and tender. About 15 minutes.
  2. Meanwhile bake squash rind side up about 30 to 40 minutes at 375 F, microwave 6 to 8 minutes (let stand for a few minutes afterwards) or boil 20 minutes or so. (I prefer the bake method)
  3. While the cauliflower is cooking, heat a large frying pan and saute the onion and garlic with the butter and olive oil until soft.
  4. When both are done, using a slotted spoon, remove all the cauliflower from the broth and place in a blender or food processor.
  5. Add 1 cup of the cooking broth, all the contents of the frying pan, the nutmeg and salt.
  6. Puree on high until very smooth, 3-4 minutes. Add a little more broth at a time if it needs to be thinned.
  7. Add pepper to taste.
  8. Serve with baked spaghetti squash separating strands by running a fork through in the "from stem to stern" direction and serve warm.
By |2013-11-13T01:31:31+00:00November 13th, 2013|Gluten Free, Recipes, WW Friendly|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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