This creamy, cozy, healthy, and delicious parmesan cauliflower pasta sauce is a new dinner staple for us! It’s one of the best ways to sneak in lots of extra veggies while enjoying the comfort of a yummy bowl of pasta 🙂 Doesn’t get much better than that!

This quick and simple creamy pasta sauce is made from cauliflower, parmesan, and milk of choice (I love using whole milk for extra creaminess and a protein boost). It pairs amazingly with any pasta you love- I love using a blend of gluten free linguine noodles and zucchini noodles for even more sneaky veggies!

This sauce also goes well pretty much any protein choice, too! We especially love serving this pasta with shrimp or chicken!Parmesa

This is a recipe that the whole family will love, and it helps to get some extra nutrients on everyone’s plate! I think you guys are really going to love this one.

I am so excited for you all to make this creamy parmesan cauliflower pasta sauce. You have to let me know what you think, and how you serve yours! Enjoy! xo

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Easy Creamy Parmesan Cauliflower Pasta

  • Author: Mia Swinehart
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 46 servings 1x
  • Category: Lunch, Dinner


Super creamy pasta sauce made from cauliflower!


  • 5 cups cauliflower florets, boiled
  • 1 + 1/2 cups milk (I use whole milk)
  • 1/3 cup parmesan cheese
  • 1 tsp salt, plus more to taste
  • 1/4 tsp black pepper
  • 1 tbsp butter
  • 45 cloves garlic, minced


  1. Bring a large pot of water to a boil. Boil cauliflower florets until fork tender, 8-10 mins.
  2. Blend cauliflower with other ingredients until smooth. Taste and adjust seasonings as needed.
  3. Heat butter in a skillet. Add garlic and cook for 30 seconds, reduce heat to low and add cauliflower sauce.
  4. Serve with pasta of choice and extra parmesan (optional)

Gluten Free, Lunch + Dinner, Recipes, Vegetarian


Jan 17, 2023

Easy Creamy Parmesan Cauliflower Pasta

Did you make this recipe? Be sure to tag @gatherednutrition on INstagram so I can see what you made! Leaving a rating and review on the site is a huge help too!

  1. Victoria G. says:

    We just had this for dinner – it was divine! Thank you for giving us another one to add to our rotation. We made it exactly as written with maybe a bit of extra parmesan – yum!

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Simple. Attainable. Gathered Nutrition.