Heart-Healthy Spaghetti Alfredo
Indulge in the creamy comfort of "Heart-Healthy Spaghetti Alfredo," a guilt-free twist on a classic favorite! This vegetarian recipe swaps traditional heavy cream and cheese for a velvety cauliflower-based Alfredo sauce, blended to perfection with unsweetened almond milk, nutritional yeast, and a splash of fresh lemon juice for tangy flair. Paired with wholesome, fiber-rich whole-grain spaghetti, this dish is as satisfying as it is nutritious. With fragrant garlic, Italian seasoning, and a sprinkle of fresh parsley, it’s packed with flavor while being lower in calories and saturated fats. Ready in just 35 minutes, this easy-to-make, lightened-up Alfredo is perfect for weeknight dinners or a cozy family meal. Enjoy this healthy spin on comfort food that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 3 cups Cauliflower (chopped into florets)
- 1.5 cups Unsweetened almond milk
- 2 cloves Garlic (minced)
- 3 tablespoons Nutritional yeast
- 1 tablespoon Olive oil
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Italian seasoning
- 2 tablespoons Fresh parsley (chopped, optional for garnish)
- 0.5 cup Reserved pasta water
Instructions
Bring a large pot of water to a boil. Add a pinch of salt and cook the whole-grain spaghetti according to package instructions until al dente. Reserve 1/2 cup of the pasta water before draining, then set the spaghetti aside.
While the pasta cooks, bring another pot of water to a boil and add the cauliflower florets. Cook for about 7-8 minutes or until tender. Drain and set aside.
In a sauté pan, heat the olive oil over medium heat. Add the minced garlic and cook for 1-2 minutes, stirring frequently, until fragrant but not browned.
In a blender, combine the cooked cauliflower, almond milk, sautéed garlic and olive oil, nutritional yeast, lemon juice, salt, black pepper, and Italian seasoning. Blend on high until the mixture is smooth and creamy.
Return the drained spaghetti to the large pot over low heat. Pour the cauliflower Alfredo sauce over the spaghetti and gently toss to coat. If the sauce is too thick, gradually add the reserved pasta water a tablespoon at a time to reach the desired consistency.
Taste and adjust seasoning, adding more salt or pepper if needed. Heat the pasta and sauce gently until warmed through, about 2-3 minutes.
Serve the spaghetti Alfredo immediately, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
739 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.5 g | 29% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1491 mg | 65% | |
| Total Carbohydrate | 113.2 g | 41% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 7.5 g | ||
| Protein | 34.4 g | 69% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 760 mg | 58% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1632 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
