Fettuccine Pumpkin Cauliflower Alfredo (Cauli-Fredo)

4.5 from 2 votes
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Fettuccine Pumpkin Cauliflower Alfredo is a healthier way to enjoy fettuccine Alfredo! Creamy pumpkin puree and cauliflower come together to create a delicious sauce that may just be one of the best gluten-free pumpkin recipes for dinner this fall! This lighter, autumn version of the Italian classic features what some call the King of Cheeses – Parmigiano-Reggiano – to make a yummy cauli-fredo with pumpkin.

Disclaimer: This post is sponsored by American Family Insurance. All opinions are my own.

Fettuccine Pumpkin Cauliflower Alfredo - this delicious sauce is a healthy way to enjoy fettuccine Alfredo! Enjoy this cauli-fredo recipe over pasta or even zoodles for a gluten free and low carb option. #cauliflower #pumpkin #glutenfree #fettuccinealfredo

Fettuccine Cauliflower Alfredo with Pumpkin

I love cheese, but I don’t think I love it nearly as much as The Bug. He will finish his yogurt in the morning, tell me he is still hungry, and when I ask what he is hungry for, more often than not he will say excitedly, “A cheese stick!”

Sometimes when I pick him up from preschool, I’ll tell him that we have to go to the grocery store, and the first words out of his mouth are, “So I can get some ‘lellow’ cheese?” And he isn’t talking about buying cheese to bring home. He seems to think that a required part of a trip to the grocery store is a stop at the deli counter for them to give him a slice or two of cheese to eat right now. And when I say “right now”, I mean he polishes it off within fifteen seconds.

The kid deconstructs sandwiches to eat the cheese first, and basically scrapes parmesan off the top of his pasta. So obviously this is a frequently used ingredient in our house.

And the cheese I chose to feature in my Fettuccine pumpkin cauliflower alfredo recipe? Parm, Parmesan, Parmigiano, Parmigiano-Reggiano.

Call it what you want, but my recommendation here – don’t buy the stuff in the canister. My biggest tip for cooking with parmesan is to buy good quality parmesan. I usually pick up one wedge and bring it to the deli counter to have them grate for me, and then I’ll keep another one in my freezer for when I want it freshly grated, or want some shavings or curls. It may cost a little more, but the flavor is so much more intense that you can use less – saving you money and calories. I’ll grate some onto almost any veggie when I am roasting it in the oven, then let it get brown and toasty to add a huge pop of flavor.

Fettuccine Cauliflower Alfredo with Pumpkin - a healthy way to enjoy fettuccine Alfredo with fall flavors! Enjoy this gluten-free cauli-fredo sauce recipe over pasta or even zoodles for a low carb option. #cauliflower #pumpkin #glutenfree #fettuccinealfredo

And that flavor truly comes through in this Fettuccine Pumpkin Cauli-Fredo. Through my perusing of various blogs, I’d come across recipes for a pumpkin alfredo and a cauliflower cream sauce, so I thought I could combine the two. Totally worked! I did not want to stop eating it. The Bug polished off two plates-full, and brought leftovers for lunch. I may or may not have licked the plate clean from the next day’s photo shoot…  at 3:30 in the afternoon.

The cauliflower puree, with the addition of the salty and pungent Parmesan, gives the creaminess, and the pumpkin, along with a bit of sage, brings in a lovely seasonal flavor. Nutmeg is commonly used to enhance the flavor of cream sauces, but to also accent the pumpkin, I added pumpkin pie spice. Then I tossed in some peas, mainly for color, so feel free to leave them out if you aren’t a fan.

The balance of flavors in the Fettuccine pumpkin cauliflower alfredo is just right. It is rich and creamy, without being heavy like a typical Alfredo sauce.

Oh my gosh, I think I may pretend that the bit of sauce left in the fridge is soup, and just eat it with a spoon!

Fettuccine Pumpkin Cauliflower Alfredo - cauli-fredo sauce is a healthy way to enjoy fettuccine alfredo with the addition of fall flavors like pumpkin and sage.

If you like this cauli-fredo, you’ll love these creamy pasta…

Baked penne pasta with pumpkin cream sauce and chicken sausage is a hearty, healthy, and comforting fall pasta casserole recipe. It's gluten-free, too!

And after you grab the recipe for Fettuccine pumpkin cauli-fredo, make sure you check out all of the other amazing, cheesy recipes at the bottom of this post.

American Family Insurance has started the #FamilyDinnerTable campaign to share their the belief that the next generation of dreamers starts at the family dinner table. Follow along as we join with American Family Insurance to share family recipes and stories through FacebookPinterest and Twitter, and be sure to follow the AmFam Back to the Family Dinner Table board for meal and recipe inspiration.

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Fettuccine Pumpkin Cauli-Fredo - you won't believe how amazing this cauliflower alfredo recipe is!

Here’s a few things you might need to make this pumpkin cauliflower alfredo sauce recipe…
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Fettucine Pumpkin Cauli-fredo
4.5 from 2 votes

Fettuccine Pumpkin Cauliflower Alfredo (Cauli-Fredo)

In Fettuccine Pumpkin Cauliflower Alfredo, a rich cauliflower cream paired with autumn flavors of pumpkin and sage combine for a lighter version of the classic fettuccine alfredo.
Cook: 30 minutes
Total: 30 minutes


  • 4 cups cauliflower florets
  • 4 cups vegetable or chicken broth
  • 1 Tablespoon olive oil
  • 1/2 medium sweet onion about 1/2 cup
  • 1 clove garlic
  • 1 teaspoon dried sage
  • 1 cup canned pumpkin puree not pumpkin pie filling
  • 1 cup grated parmesan cheese
  • 1 cup milk
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon pumpkin pie spice
  • 1/2 cup peas optional
  • 1 pound fettuccine pasta regular, whole wheat or gluten free, cooked slightly al dente
  • Additional parmesan cheese for serving


  • Combine the cauliflower and broth in a saucepan, cover, bring to a boil and cook for 8-10 minutes, until very tender. Set aside, reserving the cooking liquid.
  • Meanwhile, heat the olive oil in a small pan over medium heat, add the onion, and cook for 5-7 minutes, until soft and translucent.
  • Add the garlic and sage to the onion, cook for another minute or two, until fragrant, and set aside.
  • Using a slotted spoon, transfer the cauliflower and 1 cup of the cooking liquid to a food processor or blender.
  • Add the onion mixture, pumpkin, parmesan cheese, milk, salt, pepper, and pumpkin pie spice, and puree until smooth.
  • Return the puree to the pot over medium low heat, ad the peas, and heat until warmed, adding additional salt and pepper, if needed.
  • Toss the pasta with the sauce, and serve with additional parmesan cheese, if desired.


Nutrition Facts
Fettuccine Pumpkin Cauliflower Alfredo (Cauli-Fredo)
Amount Per Serving
Calories 461 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 4g20%
Trans Fat 0.1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 84mg28%
Sodium 1126mg47%
Potassium 649mg19%
Carbohydrates 69g23%
Fiber 6g24%
Sugar 9g10%
Protein 21g42%
Vitamin A 6684IU134%
Vitamin C 40mg48%
Calcium 264mg26%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.



Fettuccine Pumpkin Cauliflower Alfredo - a healthy way to enjoy fettuccine Alfredo! This cauli-fredo recipe is a delicious gluten-free sauce to enjoy over pasta or zoodles for a low carb option. #cauliflower #pumpkin #glutenfree #fettuccinealfredo

Need some more cheese?

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Plus check out all of these amazing Cheesy #SundaySupper recipes to get your gang Back to the #FamilyDinnerTable:

  1. 4 stars
    Hey, there. Just made this up tonight and it was fantastic. Had to let everyone know, it doesn’t just look good. A few modifications and suggestions are indicated on Living Curiously, my blog/site. Suggest more for fall than spring, but we both loved it all the same. A great vegetarian night dinner. Thanks for the creativity!

  2. This is amazingly awesome! I used to love fettuccine alfredo until I wised up and realized how heavy and caloric it was, this sounds so much lighter and wayyyyy more flavorful. Plus…who doesn’t love pumpkin this time of year!

  3. My kids are the same way… they still love to go to the deli counter so that they could get the slices of cheese! What an amazing recipe! I love the combination of flavors.

  4. I love how creamy this looks! I also like the addition of cauliflower, I am going to try this for my daughter and get those veggies in there! Are the instructions on how to make it available? Thanks for sharing!

  5. Your son looks to be just about as cute as my great-nephew, Brianne. So great that he goes for cheese rather than begging for a bakery item at the market.

    Your colorful cauli-fredo has a lovely sense of health and taste, too =)

4.50 from 2 votes

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