Cauliflower Alfredo Pasta

Why this recipe is GERD friendly:

This alfredo alternative is a great GERD substitute for normal alfredo pasta! Pasta dishes with alfredo normally contain a very high amount of fat; this is because alfredo sauce is normally made with milk, heavy cream, and cheese. Substituting dairy milk with a plant-based, low-fat option will lower the total fat content of the meal. Cauliflower is used as a main ingredient in this meal. Cauliflower is a low acidic, low-fat, low-carbohydrate, and low-sodium vegetable. On top of this, cauliflower is a nutrient-dense and low calorie containing option, making it a great GERD safe food vegetable. This recipe is gerd-friendly, dairy-free, gut-friendly, and plant-based!

Keep in mind!

Vegetable broth is a plant-based milk alternative in this recipe, however all broths, including vegetables, can be high in sodium. If you are going with vegetable broth instead of plant-based milk, choose a low sodium option. 

Recipes Tips: 

Cruciferous vegetables (eg., cauliflower, broccoli, kale) can be harsh on the digestive system. Cooking these vegetables before consumption, as done in this recipe, can make it easier for your body to digest them!

Made too much? Throw it in the freezer and thaw it for dinner another day! This dish will freeze well, especially since it doesn’t contain dairy.

This recipe is for one person, however, it can be doubled/tripled/quadrupled to feed 2-4 people!


For the Cauliflower Alfredo Sauce:

  • 1 small head of cauliflower, cut into florets
  • 2 cloves garlic, minced
  • 1 cup low-sodium vegetable broth
  • 1/2 cup unsweetened almond milk (or any non-dairy milk of your choice)
  • 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
  • 2 tablespoons olive oil
  • Salt and pepper to taste

For the Pasta:

  • 8 oz (about 2 cups) of your favorite pasta (choose a GERD-friendly variety like rice, quinoa, or whole wheat pasta)
  • 1 cup cooked and chopped spinach (optional, for added nutrition)
  • Fresh parsley, chopped, for garnish

How to: 

  1. Prepare the Cauliflower: Steam or boil the cauliflower florets until they are very tender. This will take about 10-12 minutes.
  2. Cook the Pasta: While the cauliflower is cooking, boil the pasta according to the package instructions until it's al dente. Drain and set aside.
  3. Make the Cauliflower Alfredo Sauce: In a blender, combine the cooked cauliflower, minced garlic, vegetable broth, almond milk, nutritional yeast (if using), and olive oil. Blend until smooth and creamy. Season with salt and pepper to taste. If the sauce is too thick, you can add a little more almond milk to reach your desired consistency.
  4. Combine Sauce and Pasta: In a large pan, combine the cooked pasta and the cauliflower Alfredo sauce. Heat over low-medium heat, stirring, until the pasta is well coated and the sauce is warmed through.
  5. Add Spinach (optional): If you want to add some greens, fold in the cooked and chopped spinach at this stage and let it heat through for a minute or two.
  6. Serve: Once everything is well mixed and heated, remove from heat. Serve the cauliflower Alfredo pasta in bowls, garnish with freshly chopped parsley, and season with more black pepper if desired.

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