Cauliflower Pasta Carbonara

Cauliflower Pasta Carbonara

1 Review
From:, March 2018

Pureed cauliflower makes a delicious and creamy low-calorie sauce for pasta. Tossed with crispy bacon and convenient frozen peas, this is a healthy egg-free version of spaghetti carbonara.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 strips bacon, chopped
  • 2 cups small cauliflower florets
  • 2 large cloves garlic, quartered
  • 8 ounces whole-wheat spaghetti
  • ¾ cup low-fat milk
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 cup frozen peas, thawed
  • ⅓ cup grated Parmesan cheese


  • Prep

  • Ready In

  1. Cook bacon in a large saucepan over medium heat until crisp, 3 to 5 minutes. Remove the bacon to a paper towel-lined plate; discard the bacon fat. Bring 1 inch of water to boil in the same saucepan fitted with a steamer basket. Add cauliflower and garlic; cover and steam until very tender, 10 to 14 minutes.
  2. Meanwhile, bring another large saucepan of water to a boil. Cook spaghetti according to package directions. Drain well. Return the pasta to the pot.
  3. Transfer the cauliflower and garlic to a blender. Add milk, oil, mustard, salt and pepper. Blend until smooth and creamy. Pour the sauce over the pasta. Add peas, Parmesan and the bacon; toss to coat.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 371 calories; 12 g fat(3 g sat); 9 g fiber; 54 g carbohydrates; 16 g protein; 83 mcg folate; 12 mg cholesterol; 7 g sugars; 0 g added sugars; 846 IU vitamin A; 3,228 mg vitamin C; 159 mg calcium; 3 mg iron; 427 mg sodium; 444 mg potassium
  • Nutrition Bonus: Vitamin C (5380% daily value), Folate (21% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 starch, 1½ fat, ½ high-fat protein, ½ vegetable

Reviews 1

April 25, 2019
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By: snipers
whats not to like in bacon and pasta, now with cauliflower this was so easy to make. took about 20 minutes tops, i used a little extra parm. the fresh bright green peas was was just fine
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