A quick, flavorful pasta with cauliflower that’s on the table in under 30 minutes. This garlicky pasta is perfect for busy weeknights when you want something simple, satisfying, and full of vegetables.
If you enjoy quick vegetable pastas, try other simple favorites like a garlic-and-oil spaghetti or a basic pasta with eggplant and tomatoes for more weeknight variety.
Simple Meals
Fast meals don’t have to skip nutrition. This pasta with cauliflower delivers both speed and vegetables without fuss. It’s the kind of go-to dish I turn to when I want to make sure everyone gets a vegetable with dinner, without overthinking nutrients.
Every household benefits from reliable, easy recipes that can be ready after a workday and still feel homey and satisfying.
Ingredient Notes and Substitutions
- Cauliflower. Broccoli works as a simple substitute, or opt for zucchini or summer squash—slice and sauté them with the garlic instead of boiling. Cauliflower is neutral in flavor and soaks up the garlic and oil nicely.
- Olive oil. Start with 1/4 cup and add more if needed, depending on the cauliflower size. Reserve pasta water to finish the sauce: a splash will emulsify the oil and make the sauce silky.
- Tuna. For extra protein, stir in canned tuna (in olive oil) with the cauliflower for a minute or two before adding the pasta. It’s an easy, flavorful boost.
See the recipe card below for full ingredient amounts and details.
How to make Cauliflower Pasta
Step 1: Cut the cauliflower into florets and rinse. Bring a pot of water to a boil and cook the florets 5–7 minutes, until easily pierced with a fork. Drain and set aside.
Step 2: In a large skillet over medium-low heat, warm 1/4 cup olive oil. Add crushed garlic and cook until lightly browned and fragrant. Meanwhile, bring another pot of salted water to a boil and start the spaghetti.
Step 3: Add the cooked cauliflower to the pan and break it up with a wooden spoon into small pieces. Let it simmer for a few minutes so it absorbs the garlic oil. Season with salt to taste.
Step 4: When the pasta is al dente, transfer it to the skillet along with about 1/2 cup of reserved pasta water. Toss vigorously until the sauce is cohesive and creamy. Stir in chopped parsley and grated Parmesan, adjust seasoning, and serve with more cheese on top.
Pro-Tips
- Save pasta water. Keep about a cup of pasta water when you drain the spaghetti. Start with a small amount and add more as needed to reach the right sauce consistency.
- Using frozen cauliflower? You can skip boiling and add it straight to the garlic and oil; frozen cauliflower softens quickly in the pan.
What should I serve it with?
- Add a protein: pan-seared or roasted chicken, or simple baked fish, pair nicely with this pasta.
- Seafood also complements the dish—try it alongside broiled or pan-seared fish or steamed shellfish for a heartier meal.
- For extra vegetables, serve with steamed artichokes, sautéed greens, or a crisp salad.
Recipe FAQs
A light, fruity red like Pinot Noir or a crisp white will complement the garlic and cauliflower without overpowering the dish.
Boiling softens the cauliflower so it breaks down easily and blends with the pasta, creating a creamier texture than pan-sautéing raw florets.
For this recipe, boiling works well because you want the cauliflower to fall apart and meld with the sauce. For a firmer side vegetable, steaming preserves shape and nutrients better.
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Pasta with Cauliflower
Vincent DelGiudice
Pin Recipe
Equipment
- 1 large saucepan
- 1 large pot
Ingredients
- 1 head cauliflower, chopped
- 1 lb spaghetti
- 1 head garlic cloves, crushed
- ¼ cup olive oil
- 1–2 teaspoon salt
- ½ cup Parmesan
- fresh chopped parsley
Instructions
- Chop cauliflower into florets and rinse. Bring a pot of water to a boil and cook cauliflower until soft, about 5–7 minutes. Drain.
- Bring another pot of salted water to a boil and cook the spaghetti until al dente.
- While the spaghetti cooks, warm 1/4 cup olive oil in a large pan over medium-low heat. Add crushed garlic and cook until lightly browned. Add the cooked cauliflower, break it into small pieces with a spoon, season with salt, and add about 1/4 cup reserved pasta water.
- Add the drained spaghetti to the pan and toss vigorously with the cauliflower until the sauce is creamy and combined. Remove from heat, stir in Parmesan and chopped parsley, and serve with extra cheese.
Notes
- Keep pasta water handy to adjust sauce texture—start with a small amount and add more if needed.
- If using frozen cauliflower, add it directly to the garlic and oil; there’s no need to boil first.
Nutrition
Carbohydrates: 63 g
Protein: 15 g
Fat: 13 g
Fiber: 4 g
Vitamin C: 48 mg