Yes, yes, we know that this cauliflower fettuccine alfredo looks like yet another one of those dubious “healthy swap“ dishes – like we were extra thirsty to ‘hide’ a vegetable into a toddler pasta recipe. You’ll be relieved to know, then, that its inspiration was, in fact, Italian in origin: pasta bianco, AKA the buttered noodles of the Boot. The ingredients, the technique, the straw-into-gold use of pantry ingredients are pure Italian; making a blender do the heavy lifting, nodding toward an Alfredo sauce, and incorporating a vegetable, though–well, that’s just pure late-capitalist American parent. A true marriage of convenience.
But this one has its charms–many, in fact. Think of the cauliflower as more silent partner than screamer: it subs in texture-wise for the usual heavy cream but has no impact on the taste. Mix that cauliflower with just enough stock, butter, milk, and cheese and it’ll do a reasonably good facsimile of an alfredo sauce; your child will have no idea as a whole head of a brassica in there. That’s the root of its magic, really: it’s somehow healthy and indulgent at the same time, somehow what it’s supposed to be and its own thing altogether. And while you’re contemplating that, your kid is probably digging it, too.
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This cauliflower fettuccine Alfredo is a lightened-up twist on the classic, blending tender cauliflower into a creamy sauce that feels indulgent but family-friendly. It’s simple to make, packed with comforting flavor, and just right for busy weeknights or when you want a healthier pasta dish everyone will enjoy.
Chop the noodles so they’re shorter – it’s good scissor practice for your kid – and place on the side of a plate or a bowl. Chicken, broccoli, and peas make great plate-mates with the pasta, as they are natural mix-ins and/or can be dunked in the extra sauce.
If your children are ride-or-dies for marinara sauce, meet them halfway: halve the chicken broth and add a half a cup of tomato sauce to the blender, which will turn it pink–close enough right? Or, if this all sounds intriguing but is unlikely to fly with your buttered noodles-only child, you can make this the Italian way by 86’ng the cauliflower and instead heating a cup of chicken broth in the pan, adding four tablespoons of butter one at a time as the broth reduces and thickens; add in the noodles, swirl together for a minute or two, then lace with cheese and pepper.
Servings 5
Serving Size 1 oz of pasta + sauce
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Brad (the Dad) is the founder and Chief Recipe Officer of New Dad's Kitchen. His own cooking/feeding journey started humbly during his son's infancy, preparing and managing his son's bottle intake in order to support his wife; it has since blossomed into a full-on passion to feed his child and family delicious and healthy meals that can satisfy both a toddler and his very tired parents.
