A speedy and convenient pasta with cauliflower recipe that’s on the table in under 30 minutes. This garlic-forward pasta is perfect when you need a quick, satisfying dinner that still includes a vegetable.
There are plenty of simple vegetable pastas for busy weeknights, such as Pasta alla Norma or a creamy roasted red pepper sauce. These types of recipes are easy to adapt and pair well with the flavors in this cauliflower pasta.
Looking for more simple pasta recipes to try? Try 15-minute spaghetti with garlic and oil or a straightforward pasta with eggplant and tomatoes for more fast, vegetable-forward meals.
Simple Meals
It can be a challenge to put a quick meal on the table while still getting some nutrients. This pasta with cauliflower doesn’t force a trade-off between speed and nutrition. When I cook for my family I focus on including a vegetable and a straightforward, well-seasoned dish everyone will eat.
Every household needs reliable, convenient recipes. Whether it’s this pasta with cauliflower, an artichoke pesto pasta, or creamy lemon chicken, having a handful of dependable weeknight meals makes life easier and keeps dinner interesting.
Ingredient Notes and Substitutions
- Cauliflower. You can swap broccoli for cauliflower or use zucchini or summer squash. If you choose zucchini or squash, sauté it with the garlic instead of boiling. Cauliflower absorbs flavor well, which makes it a great match for this simple pasta.
- Olive oil. Start with about ¼ cup of good olive oil and add more if needed—depending on the cauliflower size you may want extra. A splash of reserved pasta water helps emulsify the oil and create a silky finish.
- Tuna (optional). For extra protein, stir a can of tuna (preferably in olive oil) into the cauliflower in the pan for a couple of minutes before adding the pasta. It’s an easy way to make the dish heartier.
*See the recipe card further down for full ingredient amounts and details.
How to make Cauliflower Pasta
Step 1: Chop the cauliflower into florets and rinse well. Bring a pot of water to a boil and cook the cauliflower for about 5–7 minutes, until it’s easily pierced with a fork. Drain and set aside.
Step 2: In a large pan, warm ¼ cup olive oil over medium-low heat. Add crushed garlic and sauté until lightly golden. While the garlic cooks, bring another pot of water to a boil for the spaghetti and salt it well.
Step 3: Add the drained cauliflower to the pan and break it up with a wooden spoon until you have small pieces. Let it simmer a few minutes so the flavors marry.
Step 4: Add the cooked spaghetti to the pan with about ½ cup reserved pasta water and toss vigorously to combine. Season with salt, stir in chopped parsley, and finish with plenty of freshly grated Parmesan.
Pro-Tips
- Save pasta water. Keep about a cup of pasta water when you drain the pasta. A few tablespoons to ½ cup added to the pan will help the sauce bind and give the dish a creamy texture.
- If you use frozen cauliflower, skip the boiling step and add it straight into the garlic oil. Frozen florets will cook quickly in the pan.
What to serve with it
- Add a protein such as crispy Italian chicken cutlets, cast iron chicken breast, or chicken saltimbocca to make the meal more substantial.
- This pasta also pairs nicely with seafood—lightly pan-seared fish, fried flounder, or steamed mussels are all good options.
- Serve additional vegetables on the side, such as steamed artichokes or sautéed rapini, for a balanced plate.
Recipe FAQs
A light, fruity red like Pinot Noir pairs well with vegetable-forward pasta. Its bright fruit notes complement garlic and roasted or sautéed vegetables without overpowering them.
Boiling softens the cauliflower so it breaks down more easily in the pan. That helps integrate the vegetable into the pasta and creates a creamier texture. Sautéing raw cauliflower can take longer and may leave larger, firmer pieces.
For this recipe, boiling works well because the cauliflower should soften and fall apart slightly so it blends with the pasta. If you want cauliflower that holds its shape and texture for a side dish, steaming is a good option.
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If you enjoyed this pasta with cauliflower, please leave a comment and let us know how it turned out. Your feedback helps refine recipes and inspires more dishes cooked from scratch.
Pasta with Cauliflower
Vincent DelGiudice
10
20
30
Main Course
Italian
6 servings
424 kcal
Equipment
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1 large saucepan
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1 large pot
Ingredients
- 1 head cauliflower, chopped
- 1 lb spaghetti
- 1 head garlic cloves, crushed
- ¼ cup olive oil
- 1–2 teaspoon salt, to taste
- ½ cup Parmesan, grated
- fresh chopped parsley, for garnish
Instructions
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Chop cauliflower into florets and rinse. Bring a pot of water to a boil and cook the cauliflower until soft and easily breakable, about 5–7 minutes. Drain and set aside.
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Bring a pot of salted water to a boil for the spaghetti. Cook pasta until al dente according to package directions.
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While the pasta cooks, heat a large pan over medium-low and add ¼ cup olive oil. When shimmering, add crushed garlic and cook until just golden. Stir in the cauliflower and break it into small pieces with a spoon. Add a splash (about ¼ cup) of reserved pasta water and season with salt.
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Drain the spaghetti and add it to the pan. Toss vigorously until everything is combined and the sauce clings to the pasta. Remove from heat, stir in Parmesan, and serve with extra cheese and chopped parsley.
Notes
- Always reserve pasta water. A little goes a long way toward creating a creamy sauce; start with ¼ cup and add more if needed.
- If using frozen cauliflower, omit the boiling step and add the frozen florets directly to the garlic oil. They’ll cook down quickly.
Nutrition
Carbohydrates: 63 g
Protein: 15 g
Fat: 13 g
Fiber: 4 g
Vitamin C: 48 mg
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