Spaghetti with Cauliflower Cheese & Garlic
A silky, cheesy garlic sauce made from blended roasted cauliflower and cheddar (or Parmesan), tossed with tender spaghetti. This dish tastes indulgent like mac and cheese but is secretly packed with veggies — creamy, garlicky, and deeply satisfying.
Time
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Ingredients
For the Pasta:
180 g (about 6 oz) spaghetti
1 tsp salt (for boiling water)
1 tsp olive oil
For the Cauliflower Cheese Sauce:
2 cups cauliflower florets
1 tbsp olive oil
2 garlic cloves, minced (or roasted whole for milder flavor)
1 tbsp olive oil
1 tbsp all-purpose flour
1 cup milk (preferably warm; whole or low-fat)
½ cup shredded cheddar cheese (or mix with Parmesan for sharpness)
1 tbsp cream cheese or Greek yogurt (optional for creaminess)
Salt and black pepper to taste
Pinch of nutmeg or chili flakes (optional)
1 tbsp grated Parmesan (for garnish)
Optional Toppings:
Chopped parsley or chives
Toasted breadcrumbs or crushed walnuts for crunch
Extra drizzle of olive oil
Instructions
Step 1: Cook the Spaghetti
1. Bring a large pot of salted water to a boil.
2. Cook spaghetti according to package instructions until al dente.
3. Reserve ½ cup pasta water, then drain and set aside.
Step 2: Roast or Steam the Cauliflower
Option 1 (Roasted – richer flavor):
1. Toss cauliflower florets with olive oil, salt, and pepper.
2. Roast in a preheated oven at 200°C (400°F) for 15–18 minutes until tender and lightly golden.
Option 2 (Steamed – quicker):
1. Steam cauliflower for 7–8 minutes until soft.
2. Drain and pat dry.
Step 3: Make the Garlic Cheese Sauce
1. In a saucepan, melt butter over medium heat.
2. Add garlic and sauté for 30 seconds until fragrant.
3. Stir in flour and cook for 1 minute to form a light roux.
4. Gradually whisk in milk, stirring until smooth and slightly thickened (2–3 minutes).
5. Add roasted/steamed cauliflower, and cook for 1–2 minutes.
6. Transfer mixture to a blender (or use an immersion blender) and blend until silky smooth.
7. Return to the pan and stir in cheddar cheese (and cream cheese or yogurt if using).
8. Season with salt, pepper, and a pinch of nutmeg or chili flakes (optional).
9. If too thick, add a bit of reserved pasta water to loosen the sauce.
Step 4: Combine & Serve
1. Toss cooked spaghetti into the cauliflower cheese sauce until evenly coated.
2. Add a splash of reserved pasta water for a glossy finish.
3. Serve hot, topped with Parmesan, parsley, and a drizzle of olive oil.
4. Add optional breadcrumbs or walnuts for texture.
Notes & Tips
Use whole-wheat or chickpea pasta for extra fiber and protein.
Roast a few garlic cloves with the cauliflower for a deeper flavor.
Add spinach, peas, or roasted cherry tomatoes for a veggie boost.
For a Mediterranean twist, sprinkle a bit of lemon zest and oregano before serving.
️ Nutrition information
Calories: ~520 kcal
Protein: 22g
Carbohydrates: 62g
Fat: 20g
Fiber: 6g
Calcium: 28% DV
❓ frequently asked questions FAQs
Q: Can I make this vegan?
Yes! Use plant-based milk, vegan butter, and nutritional yeast or vegan cheese instead of cheddar.
Q: Can I use frozen cauliflower?
Absolutely — just steam or boil it until soft before blending.
Q: How can I store leftovers?
Keep in an airtight container in the fridge for up to 2 days. Reheat with a splash of milk to bring back creaminess.