This cauliflower pasta is an easy, budget-friendly dinner that turns simple ingredients into a flavorful, Mediterranean-style meal youโll want to make on repeat.
For more easy pasta recipes, check out our creamy broccoli pasta, hummus pasta, red pepper pasta, and eggplant pasta alla Norma.
A Simple Dinner That Feels Light Yet Satisfying
This cauliflower pasta is the kind of meal that feels comforting yet light, made with pantry staples and simple techniques ๐
Itโs a roasted cauliflower pasta inspired by classic Italian aglio e olio, with garlic, olive oil, and bright lemon zest doing all the heavy lifting ๐ฟ
Louise and I make this often when we want something nutritious, fiber-rich, and naturally low in saturated fat, without spending much time or money in the kitchen ๐
Itโs an easy cauliflower pasta recipe that fits beautifully into a Mediterranean-style eating pattern โ simple, flavorful, and deeply satisfying.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Pasta: spaghetti works great, but any shape you love will do. Substitute whole wheat pasta for a healthy cauliflower pasta vibe or gluten-free pasta if needed.
- Cauliflower: fresh cauliflower florets roast up sweet and tender. Frozen cauliflower works in a pinch just roast a little longer for this vegetarian cauliflower pasta.
- Extra virgin olive oil: the base of this dish and key to flavor. There’s no substitute for good extra virgin olive oil in this recipe.
- Garlic: fresh cloves give the best aroma. Substitute garlic paste or a pinch of garlic powder for convenience.
- Red pepper flakes: add gentle heat. Skip them or use a pinch of smoked paprika for warmth without spice.
- Flat-leaf parsley: adds freshness and color. Substitute basil or a mix of parsley and spinach.
- Parmesan cheese: brings savory depth. Use dairy-free parmesan or nutritional yeast for a plant-based option.
- Walnuts or pine nuts: add crunch and healthy fats. Substitute almonds, sunflower seeds, or breadcrumbs.
- Lemon: juice and zest brighten everything. Substitute a splash of white wine vinegar if lemons arenโt available.
How to Make Cauliflower Pasta
Step 1. Roast the Cauliflower
Start by heating your oven to 400ยฐF or 200ยฐC. Cut the cauliflower into bite-sized florets, spread them on a baking sheet, and toss with olive oil and salt. Roast 30 minutes until tender and lightly charred.
Step 2. Build the Garlic Olive Oil Sauce
While the cauliflower roasts, warm extra virgin olive oil in a large skillet over medium-low heat. Add the grated garlic and red pepper flakes and cook 30 to 60 seconds until fragrant, not browned. Stir in the chopped parsley, nuts, and a pinch of salt.
Step 3. Combine the Cauliflower and Sauce
Add the roasted cauliflower directly to the skillet. Toss gently over medium heat, letting some florets break down slightly. This helps coat everything in flavor and creates a naturally creamy texture without extra ingredients.
Step 4. Cook and Toss the Pasta
Boil the pasta until al dente and reserve some pasta water. Add the pasta to the skillet with lemon juice, and a splash of pasta water, then toss until glossy. Turn the heat off and stir in grated parmesan and lemon zest. Serve right away.
Tips
- Roast the cauliflower until lightly charred. Those golden edges add depth and make this a truly satisfying garlic cauliflower pasta.
- Donโt overcrowd the baking sheet. Space helps the cauliflower roast instead of steam, giving better texture and flavor.
- Keep the garlic on low heat. Gentle cooking prevents bitterness and keeps the sauce smooth and fragrant.
- Salt the pasta water well. This is essential for balance, especially in such a bright lemon cauliflower pasta.
- Save some pasta water before draining. A splash helps the sauce cling to the pasta and cauliflower.
- Let some cauliflower break down when tossing. It creates a natural creaminess without added fat, perfect for an easy cauliflower pasta recipe.
- Finish with lemon zest off the heat. This keeps the flavor fresh and aromatic instead of bitter.
Frequently Asked Questions
Yes. It works well for a quick cauliflower spaghetti, just roast it a bit longer to remove excess moisture.
Spaghetti is classic, but short shapes like penne or rigatoni are great for catching the sauce in this healthy cauliflower pasta.
Cook it gently over low heat and stir often. Burnt garlic can overpower the dish.
Absolutely. Use dairy-free parmesan or nutritional yeast for a plant-based finish.
Yes. It keeps well in the fridge and reheats nicely with a splash of water or olive oil.
More Easy Pasta Recipes
- Marry me orzo
- Lemon orzo with zucchini
- Mediterranean lentil and orzo
- Greek pasta salad
- Cold pasta salad
- Mediterranean Mushroom Pasta
- Smashed Broccoli Pasta
- Easy Pasta e Fagioli
If you tried this Cauliflower Pasta Recipe or any other recipe on our blog, please leave a ๐ star rating and let us know how it goes in the comments. We love hearing from you!
Easy Cauliflower Pasta with Roasted Cauliflower and Garlic
Ingredients
- 1 medium cauliflower head 2 lb / 900 g
- 12 ounces pasta we used spaghetti – any shape works
- ยผ cup extra virgin olive oil + 1 tablespoon for roasting the cauliflower
- ยผ cup walnuts roughly chopped
- 3 cloves garlic grated or pressed
- ยฝ teaspoon red pepper flakes more or less to taste
- 2 handfuls flat-leaf parsley finely chopped
- ยผ cup grated parmesan
- 1 medium lemon juice and zest to taste
- 1 teaspoon salt more or less to taste
Instructions
- Roast the Cauliflower: Heat the oven to 400ยฐF (200ยฐC). Cut 1 medium cauliflower head into small, bite-size pieces. Spread on a baking sheet, season with 1 tablespoon olive oil, and 1 teaspoon salt. Roast 30 minutes until soft and lightly browned.
- Make the Garlic Oil: While the cauliflower cooks, heat ยผ cup extra virgin olive oil in a large pan on low to medium-low heat. Add ยผ cup walnuts (chopped), 3 cloves garlic (grated), and ยฝ teaspoon red pepper flakes.Cook for 60 seconds, stirring, until it smells good (do not let it brown). Stir in 2 handfuls flat-leaf parsley (chopped) and a pinch of salt.
- Add the Cauliflower: Carefully add the roasted cauliflower to the pan. Gently stir over medium heat. Itโs okay if some pieces break apart โ this helps make the sauce creamy.
- Cook the Pasta & Combine: Boil 12 ounces pasta in well-salted water until tender. Save a little pasta water, then drain. Add pasta to the pan along with the juice of 1 medium lemon and a splash of pasta water. Stir until everything looks shiny and coated.Turn off the heat. Stir in ยผ cup grated parmesanand lemon zest. Serve warm and enjoy!
Notes
- Pasta โ Any pasta shape you like; use whole wheat for a healthier feel or gluten-free pasta if needed
- Cauliflower โ Frozen cauliflower (roast a little longer)
- Extra Virgin Olive Oil โ No good substitute here โ itโs key for flavor
- Garlic โ Garlic paste or a small pinch of garlic powder
- Red Pepper Flakes โ Skip, or use a pinch of smoked paprika for mild warmth
- Flat-Leaf Parsley โ Basil, or a mix of parsley and spinach
- Parmesan Cheese โ Dairy-free parmesan or nutritional yeast
- Walnuts or Pine Nuts โ Almonds, sunflower seeds, or breadcrumbs
- Lemon (juice & zest) โ A splash of white wine vinegar
- Roast until golden โ Lightly charred edges = deeper, tastier flavor
- Give cauliflower space โ Donโt crowd the pan or it will steam instead of roast
- Go low and slow with garlic โ Gentle heat keeps it sweet, not bitter
- Salt the pasta water well โ It makes the whole dish taste balanced
- Save a little pasta water โ It helps the sauce stick to the pasta
- Let some cauliflower mash โ It makes the sauce naturally creamy
- Add lemon zest last โ Stir it in off the heat to keep it bright and fresh ๐
- Store leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 2 months and reheat gently with a splash of water or olive oil.
Nutrition
Hi! We are Nico & Louise
Weโre here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) ๐ฟโจ.
Welcome to our blog, we are glad you are here.
This pasta dish is stupid-good!!!
Something magical happens to root veg and crucifers when they are sheet-pan roasted.
I used walnut pieces instead of pine nuts. Just think they contribute a more forward taste than do pine nuts.
The lemon juice and especially the zest are a must to finish.
Guys โฆ I love this dish. I fired off the website link to 3 friends right after the first taste. Itโs light but fully satisfying. Full of delicious flavours that are all discernible on their own but somehow play so nicely together. I will absolutely do this one again sooner than later.
As always, thanks so much for this great recipe and the website. Itโs my first choice every time Iโm looking for something delicious to cook.
โStupid-goodโ is the highest compliment, Phil โ happy to hear!
Walnuts are a great swap, and youโre absolutely right about the lemon zest โ it brings everything together.
Really appreciate you sharing it with friends and for such a generous comment. All the best from both of us – thank you for your support throughout 2025 โค๏ธ.
Iโve made this so many times now and it is fantastic!! It is full of good flavours and itโs versatile, sometimes I will I add chickpeas with the cauliflower and chopped spinach at the end – yum thank you for the recipe ๐
Wonderful, Katie!! That’s great news, thanks so much for taking the time to leave a comment here. Happy new year to you and yours.
HI Nico and Louise,
I just made your Cauliflower olive oil pasta and it was delicious, and so easy to put together. I have wanted to try roasting cauliflower but never had the right recipe, that made the whole dish. I love watching you put your recipes together and how excited you get when they turn out the way you wanted them to. Thank you
That’s fantastic, Diane. I’m delighted you enjoyed the pasta!
Thank you for your kind feedback, and for taking the time to leave a comment here.
Have a great rest of your day. Kindest,
Louise
I’m confused. I was attracted to this recipe because it sounded low potassium, which I need for my kidney situation, but your nutritional info shows it to be high potassium. Where does the potassium come from?
Hi Craig, I recalculated the nutrition info and the potassium values are a slightly lower. It depends on the size of the cauliflower you use. The nutrition calculator I use say that most of the potassium is from the cauliflower, then pasta, then pinenuts.
Hope this helps ๐
Nico
Utterly fabulous…you guys are the best…
My cauliflower was a little too small so I added barely cooked baby tomatoes…and it was perfect
I shall make this every single week from now on..
Hi Linda, oh I’m very happy you feel like adding this to your weekly cooking repertoire. What a wonderful idea with the potatoes, we will certainly try that! Have a great week, and thanks again for leaving a comment!
Kindest, Louise