Healthifiedfrom loveandlemons.com

Cauliflower Alfredo with Whole Wheat Penne

6 servings · 15 min prep · 25 min cook

Healthify your own

Macros per serving

Original
620kcal
30
P
52
C
32
F
2
Fib
Healthy
400kcal
34
P
40
C
12
F
7
Fib

↓ 35% fewer calories · 220 kcal saved

Smart swaps

  • Heavy cream + butter alfredo→Blended cauliflower alfredo sauce

    Cuts saturated fat by over 75% while adding a full serving of vegetables and vitamin C.

  • White penne pasta→Whole wheat penne

    Adds 5g fiber per serving and provides more sustained energy from complex carbohydrates.

  • All-purpose flour thickener→Cauliflower + cream cheese blend

    Creates a naturally thick sauce without refined flour, adding potassium and B-vitamins.

  • No vegetables→Broccoli florets added

    Adds fiber, vitamin K, and sulforaphane — a powerful antioxidant compound.

Original

  • 1 lb penne pasta
  • 1.5 lbs boneless skinless chicken breast
  • 1.5 cups heavy cream
  • 4 tbsp unsalted butter
  • 1 cup grated Parmesan cheese
  • 3 cloves garlic cloves, minced
  • 2 tbsp all-purpose flour
  • 0.5 cup whole milk
  • salt and black pepper

Healthy version

  • •10 oz whole wheat penne pasta
  • •1.5 lbs boneless skinless chicken breast
  • •4 cups cauliflower florets
  • •1 cup unsweetened almond milk
  • •2 oz low-fat cream cheese
  • •0.25 cup grated Parmesan cheese
  • •2 tbsp nutritional yeast
  • •3 cloves garlic cloves, minced
  • •1 tbsp olive oil
  • •2 cups fresh broccoli florets
  • •1 tbsp lemon juice
  • •salt, pepper, and nutmeg

Method

  1. 1

    Bring a large pot of salted water to boil. Cook whole wheat penne according to package directions. Add broccoli florets in the last 3 minutes of cooking. Drain, reserving 1/2 cup pasta water.

    3 minutes
  2. 2

    Meanwhile, steam or boil cauliflower florets until very tender, about 12 minutes. Drain well.

    12 minutes
  3. 3

    Season chicken breasts with salt and pepper. Heat olive oil in a skillet over medium-high heat. Cook chicken 6-7 minutes per side until internal temp reaches 165°F. Rest 5 minutes, then slice.

    6–7 minutes5 minutes
  4. 4

    In a blender, combine cooked cauliflower, almond milk, cream cheese, Parmesan, nutritional yeast, garlic, lemon juice, and a pinch of nutmeg. Blend until silky smooth, adding reserved pasta water as needed.

  5. 5

    Toss the cauliflower alfredo sauce with the drained penne and broccoli in a large bowl.

  6. 6

    Serve topped with sliced chicken and a sprinkle of extra Parmesan.

See the original recipe