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    Home » Pasta

    Cauliflower Pasta

    Published: Aug 26, 2022 · by Nico

    Jump to Recipe

    Our cauliflower pasta is everything you want for a delicious and easy everyday dinner.

    Roasted cauliflower florets meet delicious garlic and olive oil sauce, plenty of fresh parsley, lemon zest, and toasted pinenuts.

    cauliflower pasta in a skillet
    On this page:
    • Ingredients
    • Instructions
    • Variations
    • Serving Suggestions
    • Make ahead
    • Storage
    • More Pasta Recipes
    • Recipe

    Check out our best pasta recipe collection!

    For cauliflower pasta, we mean regular pasta combined with cauliflower - not pasta made of cauliflower.

    There are two types of cauliflower pasta. One is white, with a simple garlic and olive oil sauce, lemon zest, and plenty of parsley. The other is red, with a rich, creamy, roasted red pepper sauce.

    This blog post will show you how to make the white one. With a few simple ingredients you probably already have at home, you'll be able to make a delicious everyday dinner for the whole family.

    We roast the cauliflower to perfection in the oven, or an air fryer, then toss it in the garlicky sauce and mix it with spaghetti. Add some parmesan or dairy-free cheese for extra umami and creaminess, parsley, lemon zest, and toasted pine nuts.

    This dish is so simple and tasty you'll be surprised. It requires minimal effort, and the sauce takes 2 minutes to make.

    But suppose you are looking for something even tastier and have some jarred red peppers, almonds, and canned tomatoes to spare.

    In that case, we recommend you check out our red pepper pasta with roasted cauliflower because it's out-of-this-world delicious!

    Red pepper pasta with roasted cauliflower
    Red pepper pasta with roasted cauliflower.

    Ingredients

    ingredients for cauliflower pasta

    Pasta

    We like to use spaghetti or linguine for our roasted cauliflower pasta recipe, but you can also use any short pasta such as rigatoni, rotini, campanelle, fusilli, penne, and more.

    Our tip is to go for bronze cut pasta if you can find it. It has a rugged surface that makes the sauce stick better. It also keeps "al dente" for longer than regular pasta.

    To make this recipe gluten-free, use gluten-free pasta.

    Cauliflower

    Pick a fresh, large cauliflower head. We use the whole cauliflower, cut into florets, then roasted in the oven with olive oil and salt.

    If the cauliflower has brown spots, remove them with a paring knife.

    Garlic

    Use two to four garlic cloves, based on your garlic tolerance. This should be a garlicky pasta dish overall. You can mince the garlic or slice it thinly.

    Olive oil

    If you have it, use heart-healthy extra virgin olive oil. It has a richer, fruitier flavor, and it's healthier than regular olive oil and most other oils because it has a higher amount of antioxidants.

    Red pepper flakes

    Red pepper flakes add a nice mild spiciness to this cauliflower pasta recipe; however, you can substitute cayenne pepper, chili powder, or dried chili for red pepper flakes.

    Parsley

    For pasta recipes, we always recommend flat-leaf parsley because it's more aromatic and less coarse than curly parsley.

    You can substitute fresh basil with parsley, but in this case, do not cook it with the oil; instead, add it at the end with the cheese.

    Cheese

    Since this pasta dish is very simple, we think it requires a good handful of grated parmesan or dairy-free cheese to shine.

    Add a few handfuls of cheese while the pasta is still in the pot so that it melts and makes the whole dish creamier and tastier.

    If you are vegan and don't have access to dairy-free cheese, then we have a couple of homemade vegan parmesan recipes for you. One is with nuts, the other with crunchy breadcrumbs.

    Nuts

    We sprinkle toasted nuts on this pasta dish to add crunch and a nutty flavor that matches the cauliflower perfectly. Our favorite nut is pine nuts; however, you can also use almonds, walnuts, and cashews; best if toasted on a pan for a few minutes.

    Lemon

    Lemon juice and lemon zest are optional, but they add freshness to the recipe.

    Salt and Black Pepper

    We use salt to season the pasta water, for the sauce, and for roasting the cauliflower. Optionally, you can also add a few twists of black pepper.

    roasted cauliflower pasta

    Instructions

    Step 1: Roast the cauliflower

    For Oven-roasted cauliflower

    Preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.

    Rinse the cauliflower, cut it into florets, and add the florets to the baking sheet.

    Season with olive oil and salt, and arrange on a single layer. Bake for 20 minutes, turn with a spatula, and bake for 10 more minutes until the florets are slightly charred and tender but not overcooked.

    roasted cauliflower florets on a baking tray

    For air-fried cauliflower

    Preheat the air fryer for 3 minutes at 400°F or 200°C. Rinse the cauliflower head, cut off small florets and add them to a large mixing bowl. Toss with olive oil and salt, and add to the air fryer basket. Florets CAN overlap.

    Air fry for about 15 minutes, shaking the air fryer basket every 4 minutes.

    air fried cauliflower florets

    Step 2: Make the sauce

    First, prep your vegetables: mince the garlic and chop the parsley. Then, to a large skillet, add olive oil, minced garlic, and chili flakes. Fry the garlic on medium-low heat for one minute, ensuring it doesn't burn.

    minced garlic and red pepper flakes in oil

    Add the finely chopped parsley and a pinch of salt, and fry for one more minute. If the pan gets too hot, turn off the heat.

    frying the parsley with oil and garlic

    Add in the roasted cauliflower florets, and toss on medium heat for 30 seconds.

    cauliflower tossed in the sauce

    On a separate small non-stick pan, toast the pine nuts for about a minute until they start to brown.

    Step 3: Cook and toss the pasta

    Boil the pasta in a large pot of salted water as instructed on the package, minus one minute. Reserve one cup of pasta water, drain the pasta and add it to the pan with the sauce.

    pasta in a pan with the cauliflower

    Toss on medium heat for a short minute, add grated parmesan cheese or a dairy-free alternative, some reserved pasta water, and lemon juice, and stir a few more seconds until the cheese melts.

    Note: it's ok if some cauliflower florets break down when you toss the pasta.

    pasta in a pan with the cauliflower and cheese

    When ready to serve, garnish with toasted pine nuts, grated lemon zest to taste, extra chopped parsley, and freshly ground black pepper.

    roasted cauliflower pasta

    Variations

    Red pepper pasta with roasted cauliflower

    red pepper pasta with roasted cauliflower

    A rich, tangy, and super tasty red pepper sauce combined with al dente rigatoni and roasted cauliflower florets. This one is our favorite cauliflower pasta recipe, and if you have a chance, we recommend you try it.

    The sauce is very easy to make. First, we blend all ingredients in a food processor, then simmer in a skillet for 10 minutes.

    We then add pasta, roasted cauliflower, and a fresh herb of choice, like fresh basil or parsley.

    Check out our recipe for red pepper pasta with roasted cauliflower.

    Make it with broccoli

    garlic and oil pasta with broccoli

    You can make almost the same recipe by substituting broccoli for cauliflower. In this case, however, we recommend boiling the broccoli instead of roasting it.

    To do so, boil the broccoli and the pasta together (at the same time) in the same water. When cooked, toss them in the pan with the sauce, et voilà.

    You can make a delicious, creamy, and tasty broccoli pasta in the time it takes for the pasta to boil.

    Serving Suggestions

    Serve this cauliflower pasta recipe as a main meal. We recommend serving it with a simple side salad on the side or with a side of veggies. Our favorite side dishes for this recipe are:

    • Simple side salad
    • Grilled zucchini or grilled eggplant
    • Roasted eggplants
    • Air-fried green beans
    • Grilled, steamed, or air-fried asparagus
    • Pan fried artichokes or steamed artichokes
    • Fennel and orange salad
    • Side Salad
    • Grilled Zucchini
    • Grilled Eggplant
    • Roasted Eggplant
    • Air Fryer Green Beans
    • Air Fryer Asparagus
    • Steamed Artichokes
    • Fennel and Orange Salad

    Make ahead

    You can roast the cauliflower up to 2 days ahead of time and store it in an airtight container in the refrigerator.

    Storage

    Store cauliflower pasta leftovers in an airtight container in the refrigerator for up to 36 hours. Reheat in the microwave for a couple of minutes or on a non-stick pan on medium-high heat with a drizzle of olive oil.

    This recipe is not suitable for freezing.

    More Pasta Recipes

    • Garlic and oil pasta, aka spaghetti aglio olio
    • Penne arrabbiata or rigatoni arrabbiata
    • Spaghetti pomodoro aka tomato basil pasta
    • Eggplant pasta aka pasta alla norma
    • Tofu pasta with a tasty tofu sauce
    • Homemade trofie pasta with pesto
    • Vegan mushroom pasta
    • Creamy one-pot zucchini pasta
    • Garlic and Oil Pasta (Spaghetti Aglio e Olio)
    • Rigatoni Arrabbiata
    • Spaghetti Pomodoro
    • Pasta alla Norma (Eggplant Pasta)
    • Tofu Pasta (Tofu Bolognese)
    • Homemade Trofie with vegan basil pesto
    • Vegan Mushroom Pasta
    • Zucchini Pasta

    Recipe

    cauliflower pasta

    Cauliflower Pasta

    Author: Nico
    Our cauliflower pasta is everything you want for a delicious and easy everyday dinner.
    Roasted cauliflower florets meet delicious garlic and olive oil sauce, plenty of fresh parsley, lemon zest, and toasted pine nuts.
    Print Recipe Pin Recipe Share Recipe
    5 from 2 votes
    Prep Time 10 mins
    Cook Time 10 mins
    Roasting Cauliflower 30 mins
    Total Time 35 mins
    Course Main, pasta
    Cuisine American, Italian
    Servings 5 people
    Calories 584 kcal

    Ingredients
      

    FOR THE ROASTED CAULIFLOWER

    • 1 large cauliflower head (about 2½ pounds or 1.2 kg)
    • ½ tablespoon extra virgin olive oil
    • ½ teaspoon salt

    FOR THE PASTA

    • 1 pound spaghetti or your favorite pasta shape
    • 1 gallon water to boil the pasta
    • 2 tablespoons salt to season the pasta water

    FOR THE PASTA SAUCE

    • ¼ cup extra virgin olive oil
    • 3 cloves garlic minced
    • ½ teaspoon red pepper flakes
    • ½ teaspoon salt
    • 2 handfuls flat-leaf parsley finely chopped
    • ½ cup grated parmesan or dairy-free cheese
    • 2 tablespoons pine nuts toasted
    • 1 lemon juice and zest to taste

    Instructions
     

    ROAST THE CAULIFLOWER

    • For oven-roasted cauliflower: preheat the oven to 400°F or 200°C. Line a baking sheet with parchment paper.
      Rinse the cauliflower, cut it into florets, and add the florets to the baking sheet.
      Season with olive oil and salt, and arrange on a single layer. Bake for 20 minutes, turn with a spatula, and bake for 10 more minutes until the florets are slightly charred and tender but not overcooked.
      roasted cauliflower florets on a baking tray
    • For air-fried cauliflower: preheat the air fryer for 3 minutes at 400°F or 200°C. Rinse the cauliflower head, cut off small florets and add them to a large mixing bowl. Toss with olive oil and salt, and add to the air fryer basket. Florets CAN overlap.
      Air fry for about 15 minutes, shaking the air fryer basket every 4 minutes.
      air fried cauliflower florets

    MAKE THE SAUCE

    • To a large skillet, add olive oil, minced garlic, and chili flakes. Fry the garlic on medium-low heat for one minute, ensuring it doesn't burn.
      minced garlic and red pepper flakes in oil
    • Add the finely chopped parsley and a pinch of salt, and fry for one more minute. If the pan gets too hot, turn off the heat.
      frying the parsley with oil and garlic
    • Add in the roasted cauliflower florets, and toss on medium heat for 30 seconds.
      cauliflower tossed in the sauce
    • On a separate small non-stick pan, toast the pine nuts for about a minute until they start to brown.

    COOK AND TOSS THE PASTA

    • Boil the pasta in a large pot of salted water as instructed on the package, minus one minute. Reserve one cup of pasta water, drain the pasta and add it to the pan with the sauce.
      pasta in a pan with the cauliflower
    • Toss on medium heat for a short minute, add grated parmesan cheese or a dairy-free alternative, some reserved pasta water, and lemon juice, and stir a few more seconds until the cheese melts.
      Note: it's ok if some cauliflower florets break down when you toss the pasta.
      pasta in a pan with the cauliflower and cheese
    • When ready to serve, garnish with toasted pine nuts, grated lemon zest to taste, extra chopped parsley, and freshly ground black pepper.
      roasted cauliflower pasta

    Video Recipe

    Cauliflower Aglio e Olio Pasta

    Notes

    Nutrition information is an estimate for 1 large portion of cauliflower pasta out of 5 portions.

    Nutritional Values

    Nutrition Facts
    Cauliflower Pasta
    Amount Per Serving
    Calories 584 Calories from Fat 180
    % Daily Value*
    Fat 20g31%
    Saturated Fat 4g25%
    Polyunsaturated Fat 3g
    Monounsaturated Fat 11g
    Cholesterol 9mg3%
    Potassium 1012mg29%
    Carbohydrates 84g28%
    Dietary Fiber 9g38%
    Sugar 8g9%
    Protein 20g40%
    Vitamin A 287IU6%
    Vitamin B6 1mg50%
    Vitamin C 130mg158%
    Vitamin E 3mg20%
    Vitamin K 73µg70%
    Calcium 173mg17%
    Folate 160µg40%
    Iron 3mg17%
    Manganese 2mg100%
    Magnesium 101mg25%
    Zinc 3mg20%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂
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    Reader Interactions

    Comments

    1. Linda

      January 03, 2023 at 1:15 pm

      5 stars
      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..

      Reply
      • Louise

        January 04, 2023 at 5:30 am

        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

        Reply

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

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