Ever since I was little girl, I have been obsessed with pasta! One of my favorite varieties was always Fettuccine Alfredo.  Growing up, I was a competitive swimmer and I used to scarf pasta down like I was in a eating contest.  It wasn’t until I stopped swimming, and started paying attention to calories that I realized just how dense alfredo really was- and since I was no longer burning 5,000 calories a day, it was time to adjust my eating habits.

For a long time, I gave up my love of pasta all together. With the calories of the pasta itself + the calories of a cream laden sauce, it just didn’t fit into my healthy lifestyle.  That’s why I wish I had recipes like this back then!  Since the creamy alfredo is made from a cauliflower base,  the sauce is light, and nutrient dense, allowing me to eat a larger portion of noodles for the same amount of calories in a small serving of pasta with a heavy sauce. Hooray!

This recipe is one of a series of meal prep recipe videos I created with Foundation 513, a health and fitness startup in Cincinnati.  The first time I heard my voice on recording I cringed! I’m like, is this how I actually sound?! Anyway, if you can get past the sound of my voice, check out the video above 😉 otherwise, the recipe is listed below.


1 head cauliflower
2-3 cloves fresh garlic
1-2 cups non-dairy milk
2 tsps dijon mustard
1 tsp sea salt
Black pepper, to taste
1 lb pasta of choice
1-2T olive oil
3 cups fresh spinach
Handful of sundried tomatoes, optional


1) Bring a large pot of water to a boil. While the water is heating, cut your head of cauliflower into florets. Transfer the cauliflower to the pot, and allow to boil 6-10 minutes, or until a fork very easily pierces the vegetables. (It’s important the cauliflower is very soft, so your sauce doesn’t have a gritty texture).
2) While the cauliflower is boiling, peel your garlic, and add it to a blender or food processor with at least one cup of milk. Next, remove your cauliflower from the pot and transfer to the blender, reserving the boiling water if possible. Immediately add the pasta to the boiling water and cook according to package instructions.

3) While the pasta is cooking, add the mustard, salt, and pepper to the blender. Then mix until the sauce is completely pureed. Add in more milk if the sauce becomes too thick. Once the pasta is finished cooking, drain the noodles. Heat the olive oil in the pasta pan, then pour the sauce in the pan. Cook the sauce for 3-4 minutes, in order to cook the garlic.

4) Add the cooked noodles, spinach, and sundried tomatoes (if using) to the sauce, and stir to combine, heating until the spinach is wilted. Divide the dish into 4-5 containers for meal prep throughout the week!



Video by David Roseberry.