Who knew you could substitute heavy whipping and butter in Alfredo sauce with cauliflower?  Healthy eating just got that much better.  I love LoVe LOVE making healthy recipes tastes SO good that no one will believe how healthy it is.  This, my friends, is a keeper.  I tested this out on my husband, his brother, and close friend without telling them the ingredients.  After they cleared their plates and were dishing up seconds, I told them the sauce was cauliflower!  They didn’t believe me and neither will you.  I can’t wait to hear what you think of this Ziti Spinach Alfredo!


Ziti Spinach Alfredo

Ziti Spinach Alfredo


  • 8 to 10 chicken tenders or 3 large chicken breasts, grilled or baked and cut into 1 inch pieces
  • 1 lb whole wheat ziti or small tube pasta, prepared according to package directions
  • 2 Tbs olive or coconut oil
  • 1 sweet onion, chopped
  • 1 Tbs minced garlic
  • 3 cups original coconut milk (make sure it's not sweetened or vanilla flavor)
  • 1 cup organic chicken stock or broth
  • 1 tsp salt
  • 1 tsp pepper
  • 1 head of organic cauliflower, washed and cut into florets
  • 2 Tbs Italian seasoning
  • 4 cups shredded mozzarella cheese
  • 4 cups fresh spinach
  • 4 cups cherry tomatoes, washed and sliced in half


There are two options when preparing your chicken: grilling or baking. For grilling, spray chicken with olive oil and sprinkle with salt and pepper. Grill on an electric grill or outdoor grill on medium-high for 3 to 4 minutes until center no longer pink. For baking, preheat oven to 375. Spray chicken breast lightly with cooking spray and sprinkle with salt and pepper. Bake for 35 to 40 minutes.

Meanwhile, prepare pasta according to package directions.

In a large frying pan, heat oil over medium heat for 1 to 2 minutes. Cook onion and garlic for 2 minutes until onion is slightly translucent. Add coconut milk, chicken broth, salt, and pepper and bring to boil. Add cauliflower.

Cover, reduce to low-medium heat, and simmer for 20 to 25 minutes until cauliflower is very tender.

Place cauliflower mixture in blender and blend for 30 to 45 seconds until smooth. Return mixture to frying pan on medium heat and add Italian seasoning and mozzarella cheese. Stir until cheese has melted. Add pasta and chicken pieces and mix well. Remove from heat.

Fold in spinach and tomatoes. Serve immediately and enjoy!



Try my Mashed Potatoes with Cauliflower for another sneaky and healthy recipe.

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