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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! // Rhubarbarians . . #caulifloweralfredo #pumpkinalfredo #skinnyrecipes #healthyrecipes #fallpasta #pasta #falldinner #fallmeal #pumpkin

Cauliflower pumpkin fettuccine alfredo

Creamy cauliflower pumpkin fettuccine alfredo recipe! A healthier, savory pumpkin alfredo pasta that tastes rich and delicious. 

Course dinner, entree, pasta
Cuisine American
Keyword fall, pasta, vegetarian
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6 servings
Calories 450 kcal
Author Trish Bozeman


  • 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 *vegetarian parmesan for vegetarian
  • salt and pepper
  • fresh parsley and chopped toasted pecans for topping


  1. Cook the pasta according to package directions. Strain and set aside, reserving 1/2 cup of the cooking liquid.

  2. 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. 

  3. Add the vegetable 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. 

  4. Puree using a blender or immersion blender. If blended in a blender, return the sauce to the pan to reheat. Stir in the pumpkin, milk, water, and cheese. Taste and season with salt and pepper. You will need a LOT of salt and pepper. Add the pasta to the sauce and toss to combine. Add a bit of the reserved pasta water as needed to make it as creamy as you'd like.

  5. To serve, top with fresh parsley, chopped toasted pecans and more parmesan cheese. Enjoy!

Nutrition Facts
Cauliflower pumpkin fettuccine alfredo
Amount Per Serving (6 servings)
Calories 450 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 5g25%
Cholesterol 89mg30%
Sodium 444mg19%
Potassium 507mg14%
Carbohydrates 72g24%
Fiber 6g24%
Sugar 7g8%
Protein 17g34%
Vitamin A 9927IU199%
Vitamin C 21mg25%
Calcium 181mg18%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.