Make It Count Kitchen

If you crave creamy pasta without the heaviness of traditional cream or egg-based carbonara, this Cauliflower Carbonara Pasta is about to become your new favorite. It has all the silky, cheesy, cozy comfort of carbonara — but uses a vegetable-based creamy cauliflower sauce instead of heavy cream. The sauce has only a few ingredients, and emulsifying it with avocado oil mimics the luxurious texture of classic carbonara.

This dish is packed with protein, fiber, and flavor. The peas add brightness, the parsley adds freshness, and the Parmesan pulls it all together. It’s a weeknight-friendly pasta that tastes like something you’d order at a restaurant.

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✨ Ingredients

Cauliflower Carbonara Pasta

• 1 tablespoon avocado oil
• 1 cup green onions, thinly sliced
• 2 tablespoons garlic, roughly chopped
• 1 cup Creamy Cauliflower Sauce (recipe below)
• 2 cups dried rigatoni (250g), cooked al dente
• ⅔ cup frozen peas, cooked in the microwave
• ½ cup chopped fresh parsley
• 6 tablespoons finely grated Parmesan
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 tablespoon toasted breadcrumbs (optional but highly recommended)

Creamy Cauliflower Sauce

• 2 cups frozen cauliflower florets
• 2¼ cups chicken stock or broth
• ½ cup avocado oil
• Salt, to taste

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🥣 Instructions

Step 1: Make the Cauliflower Sauce

1. Add cauliflower to a medium saucepan and pour chicken stock over it.
2. Bring to a simmer, partially cover, and cook until cauliflower is very tender — about 20 minutes.
3. Transfer cauliflower and stock to a blender. Blend until completely smooth.
4. With the blender running, slowly drizzle in the avocado oil until emulsified and creamy.
5. Taste and adjust salt as needed.

Tip: This sauce stores well in the fridge for up to 5 days. It’s also amazing on rice bowls or roasted veggies.

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Step 2: Cook the Pasta

• Cook rigatoni according to package instructions until al dente.
• Microwave peas for 1–2 minutes until warmed.

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Step 3: Build the Carbonara

1. Heat avocado oil in a large sauté pan over medium heat.
2. Add green onions and cook 2 minutes, or until softened.
3. Add garlic and cook until lightly golden and fragrant.
4. Add 1 cup of cauliflower sauce, the cooked pasta, and peas. Toss to coat and heat through — about 2 minutes.
5. Stir in Parmesan and parsley. Season with salt and plenty of black pepper.
6. Transfer to serving bowls and top with toasted breadcrumbs for that carbonara “crisp pancetta” vibe.

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💡 Why You’ll Love This Cauliflower Carbonara

• Creamy without cream
• A sneaky way to eat more vegetables
• Lighter and lower calorie than traditional carbonara
• Leftover cauliflower sauce becomes a meal-prep superstar