Healthy Fettuccine Alfredo

Have a comfort food craving that you just can’t kick? No worries. Although this recipe is not 100% fat/dairy/carb free, it is a heck of a lot better than the norm!

Fettuccine Alfredo….MMMMM!

Considering the original recipe for Alfredo sauce contains multiple sticks of butter and heavy cream, the minimal amount of cheese in this should be the least of your worries. It’s just enough to give it that final pop of flavor!

What makes my recipe so special? I ditch the butter and cream for pureed cauliflower. Surprisingly, the consistency is perfect! If I didn’t tell you, you would have never known. And you may still not believe me without proof. So try it out! You might just amaze yourself.

Fettuccine Alfredo

(the healthier way)



  • 2 cups cauliflower
  • 1 cup low sodium chicken broth
  • 1 cup water
  • 1/2-2/3 box whole grain or fiber rich fettuccine (or linguine)…depending on how much sauce you like!
  • 2 tsp olive oil
  • 2-3 cloves minced garlic
  • 1/2 cup fat free or 2% evaporated milk
  • 1/2 cup freshly grated parmesan cheese
  • 1 tbs freshly chopped parsley
  • 2 tsp lemon zest
  • Sea salt and Freshly ground pepper

Cook your pasta of choice according to the instructions on the box. Set aside. Bring the chicken broth and water to a boil. Add cauliflower and simmer for 30 minutes (it will be nice and soft). Once it cools a little, puree in a high powered blender for at least 30 seconds until smooth. Set aside. Sautee the fresh garlic for about a minute on medium heat, making sure it doesn’t get crispy or burn! Add the evaporated milk and the cauliflower puree. Bring to a simmer while stirring constantly.


When it becomes thick (5 minutes or so), stir in the cooked pasta. When throughly heated, add remaining ingredients (cheese, parsley, salt/pepper, lemon zest). Pasta should be thick and creamy, but still loose. If too thick, add a few tablespoons of warm water or additional evaporated milk until the consistency is to your liking.



Shrimp Recipe (optional)


  • 1 lb shrimp; peeled and deveined
  • 3 tbs no salt seasoning (Mrs. Dash is a good choice)
  • 1 tsp freshly chopped parsley
  • Sprinkle cayenne pepper (1/8 tsp)
  • Sprinkle garlic powder (1/8 tsp)
  • Drizzle olive oil (1 tsp)
  • Cooking spray (PAM)
  • Juice of 1/2 lemon
  • Sea salt and Freshly ground pepper

Combine all ingredients (except PAM) in a skillet. Heat until aromas release (about a minute). Toss with shrimp and let marinate for 10 minutes. Spray grill pan with PAM and preheat on medium heat. Grill shrimp for 1-2 minutes on each side depending on size. They are done when they turn from a translucent pink to white!


*Other Ideas:

Toss in broccoli, peas, or mushrooms when simmering the sauce! Trade the shrimp for chicken, cooking a bit longer of course. πŸ˜‰ Be creative!Β 

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