Pasta in Creamy Cauliflower Sauce (Low Calorie Recipe)

If pasta in a creamy white sauce is the stuff that your dreams are made of, then you do not have to skip it while on a weight loss regimen. Substitute the fattening cheese with some cauliflower and low fat milk and you have an equally delicious sauce at hand.

Read on for the recipe -

Preparation Time - 20 mins

Ingredients -

  • 1 cup Delmonte elbow pasta
  • 2/3 cup cauliflower florets
  • 1/2 cup low fat milk
  • 1 tsp Figaro EVOO
  • 2-3 chopped garlic flakes
  • 1/2 tsp dried parsley
  • dash of freshly ground pepper
  • salt

Preparation - Boil the cauliflower florets till tender. Strain and transfer to blender. Buzz to a coarse paste and then add the milk. Buzz to a smooth consistency. 

Heat the olive oil in a saucepan. Add chopped garlic and fry till it gives a fragrance. Add the pureed cauliflower, add salt and let it simmer.

Simultaneously, boil water in a large saucepan for the pasta . Once the bubbles start coming, salt it.

Wait for water to come to a rolling boil before you add the paste. This way they wont stick to each other.

Keep checking on your pasta . Once it gets to the al-dente stage (10-12 mins), remove from flame and drain off the pasta water while saving about 1/2 cup of it for thinning the sauce, if required.

Transfer the pasta to the saucepan containing the white sauce. Adjust consistency and cook for 2-3 mins.

Serve with a dash of pepper and parsley.


  1. Sounds so yammy. I love pasta specially the creamy one so always add cheese. This is going to be my first low calorie super nutritious creamy pasta. Thanks for sharing dear


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