What if we told you we made Fettuccine Alfredo with no butter, no oil and no cream? Would you believe us? Well, you should! It has been done, and quite well if you ask us. We made our Alfredo sauce using slightly steamed cauliflower and decided to try making “zucchini noodles” for our pasta. You could easily swap out the zucchini noodles for quinoa pasta, brown rice pasta, or whole-wheat pasta, but it was not a difficult task eliminating carbs from this dish. The sauce was very good but we definitely could have added a little more herbs to give it a “kick.” Play around with the recipe. Below we will give you some ideas of add-ins to try out. A traditional “heavy” meal transformed into one of the lightest, most healthful meals we've made so far. Give it a try!


  • 1 teaspoon coconut oil
  • 2 cloves garlic, minced
  • 12 ounces cauliflower florets (could add more for thicker consistency)
  • 1 cup water
  • 2 tablespoons Nutritional Yeast
  • Salt and pepper to taste

*This is just the base of the sauce. You can add basil, oregano and rosemary to have a variety of spices, roasted red peppers to give the sauce a kick, or roasted tomatoes to make a tomato Alfredo sauce. Endless options!



1.     In a small saucepan, sauté the minced garlic in the coconut oil on low heat. Cook for a few minutes, until the garlic is tender and fragrant but not browned.

2.     Add 1 cup of water and cauliflower to the saucepan, and bring the water to a boil. Once the water is boiling, reduce the heat to a simmer and cover the pot for 8-10 minutes or until the cauliflower is very soft.

3.     Transfer the entire contents of the saucepan into a blender or food processor and season with selected seasonings. Blend until very smooth and creamy, with a texture similar to traditional cream sauce.



We sautéed spinach, broccoli and mushrooms and combined with the pasta before pouring the sauce on top. You can add squash and zucchini or sun-dried tomatoes if you prefer.