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Ziti Spinach Alfredo

Who knew you could substitute heavy whipping cream and butter in alfredo sauce with cauliflower?  When I mentioned it 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 crosse-her-heart to never try it again.  Well, you know how I love a challenge.


alfredo sauce made with cauliflower - No Diets Allowed

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 close friend without telling them the ingredients.  After they cleaned their plates and 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 creamy cauliflower alfredo sauce!


cauliflower alfredo sauce - No Diets Allowed


Since I want you to skip all the fails and jump straight to success with this recipe, let me share a couple things I’ve learned.  A quality, good blender is a must!  I feel like I’m a broken record now, but I really do use my Vitamix daily.  I mention it frequently in my recipes because it makes healthy living so much easier and healthy eating so much tastier.  Whether you’re Team Vitamix, Team Blendtec, or Team Ninja, it’s time to invest or you’ll continue to miss out on recipes like this creamy, rich alfredo sauce.




Another tip is to make sure you simmer the cauliflower for about 20 minutes until it’s really tender.  The cauliflower should easily cut in half with a wooden spoon.  It will be too grainy if you do not simmer it long enough.


chicken alfredo sauce recipe - No Diets Allowed


Hey, I’m here to make this as easy as possible for you.  Here are the ingredients and supplies I use.  I like to purchase my chicken broth and coconut milk in bulk.  Garofalo pasta is a little taste of Italy.  Seriously quality pasta.  Also, I love having large containers of herbs and spices handy so I have ingredients on hand to whip up a quick, healthy and easy dinner.  My George Foreman makes grilling chicken ridiculously easy.  LOVE it!  If you don’t wash your vegetables, it’s time.  I’ve tried several vegetable and fruit washes and keep coming back to Fit.  I can’t eat any fresh fruit or veggie without it now.


creamy cauliflower alfredo sauce - No Diets Allowed

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!

cauliflower alfredo sauce recipe - No Diets Allowed


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    1. Thanks, Summer! I know I’ve figured out a tasty recipe when my husband eats it quickly and wants seconds!

    1. Thanks, Jesseca! I substitute regular milk with coconut milk for almost all my cooking and baking. It’s so creamy AND a million times healthier than regular milk. Let me know what you think!

  1. Thanks Kami. I just printed my shopping list for my meals of the week. I’ll have to send you a few crockpot receipts that I tried this last week that were sooo yummy!!

  2. Very good. You definitely need a good blender though. Ours was a little chunky.

  3. How does this sauce hold up to left overs? Even halfing the recipe will be to much for my little family to eat in one night.

    1. Great question, Heather. We can’t eat the entire batch in one night either. Leftovers are great! My husband takes some for lunch the following day. You can also try freezing it, but I would leave out the cherry tomatoes until you thaw and reheat it.

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