Creamy Cauliflower Shrimp Pasta (gf, df)
Happy New Year!
We’re starting off 2026 with something healthy, but still delicious. Now, I know what you’re thinking,.“Cauliflower doesn’t belong in pasta sauce”. And I’ll just say that before trying this recipe, I also would’ve agreed with you. BUT (!!!) I’ve been making healthier versions of my favorite foods for the past couple of years, and trust me when I tell you, this is without a doubt the best one yet.
The cauliflower acts as the perfect substitute for all the cream and butter that sauces like Alfredo are known and loved for, achieving what is in my opinion the best and closest possible healthy substitute. The key is seasoning the blended cauliflower well, and adjusting the consistency with a bit of water. By doing this, it will truly feel like you’re having the creamiest, most indulgent sauce, while also hitting your veggie and fiber goals. Win win!
I’ve been having this pasta at least three times a week since I first discovered it, and my favorite thing is how customizable it is. I like swapping out the shrimp for salmon sometimes, as well as grilled chicken, but you can pair it with whatever you like.
As always, if you make this please DM me a pic on Instagram @vanillabeandiaries and let me know what you think in the comments below! I’d love to see how it turns out! Xoxo <3
Creamy Cauliflower Shrimp Pasta (gf, df)
*Makes enough sauce for 1 to 2 servings
Ingredients
For the shrimp:
120 g raw shrimp, peeled and deveined, room temperature
Salt & freshly cracked black pepper
1/2 tsp paprika
1/2 tsp garlic powder
2 tbsp extra-virgin olive oil
For the sauce:
1 tiny head of cauliflower (or 1/2 a large cauliflower), leaves removed, and broken into florets, about 1 1/2 to 2 cups of raw florets
1/2 cup hot pasta/cauliflower water, reserved
1/2 tbsp nutritional yeast*, or 2 tbsp grated parmesan or pecorino cheese
Salt & freshly cracked black pepper
1/2 tsp garlic powder
1/2 tsp dired oregano
Gluten-free pasta, such as rice, quinoa or chickpea, about 60-80 grams
1 tbsp fresh parsley, finely chopped
Red pepper flakes, optional
*You can omit the nutritional yeast completely, or replace it with 2 tbsp finely grated parmesan or pecorino cheese, for a non dairy-free option.
Instructions
1) Set a medium pot of unsalted water over high heat to boil. Meanwhile, add your room-temperature shrimp to a bowl, along with the paprika, garlic powder, a few grindings of fresh black pepper, and a good pinch of salt. Mix everything with your hands until all the shrimp are evenly coated in the seasonings.
2) Add the olive oil to a medium pan, and let it heat up over medium-high heat for 2-3 minutes. Once hot, add your shrimp to the pan in an even layer, making sure none of them are on top of each other. Cook on one side for 90 seconds, or until they start to turn pink, then immediately flip them and cook for 60-90 more seconds on the other side. You do not want to over cook them!! As soon as the time is up, turn off the heat and transfer the shrimp to a plate right away. This helps them not over-cook in the residual heat from the pan. Set aside the shrimp for later, as well as the pan where you cooked them.
3) To your boiling water, add your cauliflower florets and cook for 10 minutes, or until softened and tender. Once done, reserve 1 cup of the hot cooking water, and without turning the heat off (since we’ll use that same water to cook our pasta), use a slotted spoon or spider to fish out your cooked cauliflower and transfer it directly into a blender. After doing so, you can lightly salt the remaining boiling water, and add your pasta to cook while you finish the sauce.
4) To the blender with the cauliflower, add 1/2 cup of the reserved hot water, along with the nutritional yeast, garlic powder, oregano, a few grindings of black pepper, and 1/2 tsp of salt. Blend until completely smooth, then taste and adjust the amount of salt and seasonings as needed. Keep in mind that a lot of the dish’s flavor will come when you mix the sauce with the shrimp, so don’t worry about under-seasoning it. You want the texture of the sauce to be like a thick Alfredo, so add any additional hot water if needed.
5) Once the pasta is done, drain it and add it to the same pan where you cooked your shrimp. Add in as much sauce as you like, along with your finely chopped parsley, and turn on the heat to the lowest setting. Toss your pasta until it’s evenly coated in the sauce. You want it to be creamy, so make sure you add enough sauce. Then, add in your cooked shrimp and toss again to incorporate. The heat from the sauce and the pan will help warm up the shrimp again. Taste and adjust salt and pepper if needed.
6) To serve, add your pasta to a plate. Sprinkle with red pepper flakes and optionally, add a bit of parmesan if you prefer. Enjoy hot! Any remaining sauce can be stored in an airtight container in the fridge for up to 2 days.
