Healthy Chicken Spinach Alfredo (No Cream)

Who knew you could substitute heavy whipping cream and butter in alfredo sauce with cauliflower? This ziti spinach alfredo gets its rich, creamy sauce from tender cauliflower blended with coconut milk and melted mozzarella.

Toss it with whole wheat ziti, grilled or baked chicken, fresh spinach and juicy cherry tomatoes, and you have a big, cheesy pasta dinner that no one will believe is this healthy.

The Best Ziti Spinach Alfredo (With Creamy Cauliflower Sauce)

When I mentioned this idea to one of my friends, she emphatically told me not to try it because she made a cauliflower alfredo recipe from Pinterest and it failed miserably. Her husband made her promise, swear and cross her heart to never try it again. Well, you know how I love a challenge.

I’ve had a couple recipe fails too. The sauce wasn’t creamy enough, or too thick, or not flavorful enough. However, with a little tweaking and determination, by George I think she’s got it! I love LoVe LOVE making recipes taste so delicious that no one will believe how healthy it is. This, my friends, is a keeper.

I tested it out on my husband, his brother and a close friend without telling them the ingredients. After they cleaned their plates and dished up seconds, I told them the sauce was cauliflower! They didn’t believe me and neither will you. I know I’ve figured out a tasty recipe when my husband eats it quickly and wants seconds.

I substitute regular milk with coconut milk for almost all my cooking and baking. It’s so creamy, and it is the reason this sauce feels so rich without any cream.

Why You’ll Love This Ziti Spinach Alfredo

• No cream or butter. Simmered cauliflower and coconut milk blend into a silky alfredo sauce.
• A full meal in one pan. Pasta, chicken, spinach and tomatoes all come together in the sauce.
• Picky eater approved. The cauliflower disappears into the cheesy sauce, so nobody guesses it is there.
• Great leftovers. It makes a big batch that reheats well for lunch the next day.

Ingredients You’ll Need

Exact amounts are in the recipe card below.

• Chicken tenders or breasts: Grilled or baked, then cut into 1 inch pieces. Tenders cook faster, while breasts give you thicker, juicier pieces. Leave the chicken out for a meatless dinner, or use leftover grilled chicken to save time.
• Whole wheat ziti: Any small tube pasta works, like penne or rigatoni. The tubes catch the creamy sauce inside. I love Garofalo pasta; it is a little taste of Italy and seriously quality pasta.
• Olive or coconut oil: For softening the onion and garlic at the start of the sauce.
• Sweet onion and garlic: They build the savory base of the alfredo, so the sauce tastes like a classic cream sauce instead of plain cauliflower.
• Coconut milk: Use original coconut milk and make sure it’s not sweetened or vanilla flavored. It brings the creaminess that heavy cream usually adds.
• Chicken stock or broth: Adds savory depth and thins the sauce just enough to blend smoothly. I like to buy my chicken broth and coconut milk in bulk so they are always on hand.
• Cauliflower: One head, cut into florets. Once simmered until very tender, it purees into a thick, velvety sauce with a mild flavor that takes on the cheese and seasoning.
• Italian seasoning, salt and pepper: Simple seasoning that gives the sauce its classic flavor. I love keeping large containers of herbs and spices handy for quick dinners like this.
• Mozzarella cheese: Melts into the blended sauce and gives it that stretchy, cheesy alfredo texture.
• Fresh spinach: Folded in at the end, so it wilts gently in the hot pasta and stays bright green. Baby spinach needs no chopping.
• Cherry tomatoes: Halved and added last for pops of sweet, juicy freshness against the rich sauce. Wash them well along with the rest of your produce.

How to Make Ziti Spinach Alfredo

1. Cook the chicken. To grill, spray the chicken with olive oil, season with salt and pepper and grill on medium high until it reaches 165°F in the thickest part. Tenders take just a few minutes per side. To bake, heat the oven to 375°F, spray the chicken lightly, season it and bake for 35 to 40 minutes, until it reaches 165°F. Cut into 1 inch pieces.
2. Boil the pasta. Meanwhile, cook the ziti according to the package directions and drain.
3. Start the sauce. Heat the oil in a large frying pan over medium heat for 1 to 2 minutes. Cook the onion and garlic for about 2 minutes, until the onion is slightly translucent and fragrant. Add the coconut milk, broth, salt and pepper and bring to a boil, then add the cauliflower.
4. Simmer the cauliflower. Cover, reduce the heat to low medium and simmer for 20 to 25 minutes. The cauliflower should be so tender it easily cuts in half with a wooden spoon.
5. Blend. Transfer the mixture to a blender and blend for 30 to 45 seconds, until completely smooth. Vent the lid, since the liquid is hot.
6. Finish the sauce. Return it to the pan over medium heat, stir in the Italian seasoning and mozzarella and stir until the cheese melts. Add the pasta and chicken and mix well, then remove from the heat.
7. Add the vegetables. Fold in the spinach and tomatoes and serve immediately.

Ziti Spinach Alfredo FAQs

• Does cauliflower alfredo taste like cauliflower? Not really. The onion, garlic, broth, Italian seasoning and mozzarella take over, and the cauliflower just makes the sauce thick and creamy.
• Why is my sauce grainy or chunky? Either the cauliflower needed a few more minutes of simmering or the blender could not get it smooth. A reader found hers a little chunky and recommends a good blender. Blend longer if needed.
• Does it taste like coconut? Original, unsweetened coconut milk is mild, and it reads as creamy rather than coconutty once the cheese and seasoning go in. Avoid sweetened or vanilla versions.
• How do I store leftovers? Refrigerate in an airtight container and eat within 3 to 4 days. My husband takes some for lunch the following day.
• Can I freeze it? You can try it. Leave out the cherry tomatoes and add them after you thaw and reheat the pasta. Thaw in the refrigerator overnight.
• Can I use regular pasta? Yes. Whole wheat ziti is what I use, but regular or gluten free pasta works with the same sauce. Cook it according to the package directions.
• How do I reheat it? Warm it in a pan over low heat with a splash of broth or coconut milk to loosen the sauce, until it is steaming hot all the way through.
• Can I make the sauce ahead? Yes. Blend the cauliflower sauce, cool it and refrigerate it for up to 3 to 4 days, then reheat it gently before adding the cheese, pasta and chicken.
• Can I make it without chicken? Yes. Skip the chicken for a vegetarian dinner, and use vegetable broth in place of chicken broth.

Kitchen Tools for This Recipe

Cauliflower Alfredo Pasta

Cauliflower alfredo pasta with whole wheat ziti, chicken, spinach and cherry tomatoes in a creamy sauce of blended cauliflower, coconut milk and mozzarella. Rich and cheesy without heavy cream or butter.

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Ingredients

  

• 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

Instructions

 

• 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!

Made this ziti spinach alfredo? Leave a star rating in the recipe card and tell me in the comments if anyone guessed the secret ingredient. I love hearing how your family liked it.

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