Skinny cauliflower pumpkin fettuccine alfredo recipe! A healthy, fall version of the classic alfredo pasta. Topped with toasted pecans, fresh parsley, and parmesan cheese. The perfect fall dinner!
OK. OK. I’ve done it. I’ve fallen hard for pumpkin this year. I’ve become THAT food blogger that posts all pumpkin recipes in October. ACK! Just call me a cliche-barian. Get it? 😜 Like rhubarb-arian? 🤔
You know what though? After eating like, 40mil pumpkin smoothies, I’m hooked. I love it. L-O-V-E it. I’m still not into the super sweet PSLs, but pumpkin puree is my jam right now.
Um…. did you know that it’s World Pasta Day? WHOA! I’m totally on time, totally by accident. Pretty cool for a foodie nerd like me. 🤓
Anyways… THIS PASTA! It’s super creamy, savory, pumpkin-y, but not in that sweet pumpkin spice kind of pumpkin way. Before you get into this deliciousness, just know that this is NOT pumpkin spice pasta. There isn’t any cinnamon or nutmeg or any of that awesome fall spice coziness happening. But there IS herby, squashy, cheesy, healthy goodness happening. Add toasted pecans and you’ve got mega mega fall goodness.
Have you tried cauliflower alfredo yet? So… not really alfredo. The creaminess mainly comes from pureed cauliflower, and in this case, pumpkin. There is a tiny bit of butter and milk, and of course some cheese, but way way less than the traditional gut bomb that is alfredo sauce. Guilt free alfredo? I’ll take it any day of the week!
You could easily sub out the fresh fettuccine for any other pasta of your choice. Bow ties, penne, dried, fresh, whatever you choose! You could also add some roasted or sauteed cauliflower and pumpkin to make it just that much more cauliflower-y and pumpkin-y. YOU DO YOU!
Skinny cauliflower pumpkin fettuccine alfredo recipe! A healthy, fall version of the classic alfredo pasta. Topped with toasted pecans, fresh parsley, and parmesan cheese. The perfect fall dinner!
- 18 ounces fresh fettuccine noodles
- 2 Tbsp butter
- 1 cup diced yellow onion (about 1/2 of a medium)
- 2-3 cups cauliflower florets (about 1/2 of a medium head)
- 1/2 Tbsp minced garlic (about 1-2 cloves)
- 1 1/2 cups vegetable stock
- 2 whole fresh sage leaves
- 2 whole fresh thyme stalks
- 1 1/2 cups pumpkin puree (canned or homemade)
- 1/2 cup whole milk
- 1/2 cup water
- 1/2 cup finely grated parmesan cheese plus more for serving
- salt and pepper
- fresh parsley and chopped toasted pecans for topping
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Cook the pasta according to package directions and set aside. Reserve 1/2 cup of the cooking liquid.
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Meanwhile, heat a large skillet over medium heat. Melt the butter and add the onion. Saute until softened, about 5 minutes. Add the cauliflower and saute until starting to soften, about 5 minutes. Add the garlic and saute until fragrant, about 2 minutes.
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Add the stock and deglaze the skillet. Stir in the sage and the thyme leaves. Increase the heat to high and bring to a boil. Reduce heat and simmer until cauliflower is very tender, about 15 minutes. Remove the sage leaves and thyme stalks.
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Puree using a blender or immersion blender. Stir in the pumpkin, milk, water, and cheese. Taste and season with salt and pepper. You will need a LOT of salt and pepper. Toss the pasta with the sauce and add a bit of the reserved pasta water as needed to make it as creamy as you'd like.
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To serve, top with fresh parsley, chopped toasted pecans and more parmesan cheese. Enjoy!
OK, in reality, this is only the 2nd pumpkin recipe this season. So I haven’t gone totally cuckoo yet, eh? I’ll lay off of the pumpkin recipes and bring you something a little different next week. 😋
Have a happy Halloween friends!
Trish
P.S. Want to see what Rhubarbaby is going to be for Halloween? Check out my Instagram stories!
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Helene says
When do you add the pumpkin? How do you get the pasta and the sauce hot enough to serve?
Patricia Bozeman says
Hi, Helen! I’ve just updated the recipe to be more clear about the pumpkin puree. Sorry about that! I used an immersion blender to puree the sauce in the skillet that I cooked it in, which kept it nice and warm. I add the pasta right to the sauce in that pan so it all heats up together. Hope that helps!