4.8 from 27 votes
Roasted Cauliflower Alfredo with Peas
Delicious and healthy cauliflower Alfredo recipe. Greek yogurt Alfredo sauce on roasted cauliflower. Low carb, gluten free, vegetarian.
Prep Time
5 mins
Cook Time
5 mins
Total Time
40 mins
Servings: 4 servings
Calories: 254 kcal
Course:
Main Course
Cuisine:
Mediterranean
Ingredients
- 3 pounds cauliflower (one large head, or 2 1/2 pounds of pre-cut florets)
- 1 cup frozen peas
- 1 tablespoon butter
- 1 tablespoon cornstarch
- 1 cup milk
- 1/2 cup Parmesan Cheese
- 1/2 cup Greek yogurt (you may use whole milk yogurt, lowfat, or nonfat)
- Sea salt and white or black pepper to taste
Instructions
- Place a rack in the center of your oven and preheat to 425 degrees F. Pull the leaves off of the cauliflower base. Cut off the lower part of the stem. Cut the head of the cauliflower into four quarters. Slice each quarter into 6-8 pieces. Give all the florets a thorough rinse in a colander. Shake them dry.
- Spread the florets out in an even layer on 1-2 baking sheets. Drizzle the florets evenly with 1 tablespoon of olive oil. Toss the florets to coat them fully with oil. I use clean hands for this.Place the baking sheet into the preheated oven and let the cauliflower roast for 10 minutes. While the cauliflower is roasting, pre-measure the remaining ingredients and have them ready to go by the stovetop.
- Remove the baking sheet from the oven. Use tongs to turn over the florets, making sure that the florets with flat surfaces are pressed directly against the baking sheet. This will enhance caramelization. Return the baking sheet to the oven. Let the cauliflower roast for 10-20 minutes longer until tender. When it's ready ,you will be able to pierce it easily with a fork. For more detailed cauliflower roasting instructions with step-by-step photos, click here.While cauliflower finishes roasting, prepare your peas and Alfredo sauce. Place frozen peas in a small saucepan with 1/3 cup of water. Bring to a boil, stir, and simmer, stirring occasionally, for 8-10 minutes until warmed through. Drain.
- Meanwhile, make your Greek yogurt Alfredo sauce. Melt butter in a saucepan over medium heat. Whisk in cornstarch or potato starch to form a thick paste.
- Add the milk slowly, 1/4 cup at a time, whisking constantly to keep the sauce smooth. Once the full cup of milk has been added, heat until the mixture thickens and becomes bubbly around the edges. Do not let the milk come to a full boil.
- Pour in the grated parmesan and whisk to melt the cheese into the sauce. Turn heat to low. Whisk in the Greek yogurt until smooth and heated through. Remove sauce from heat. Season with salt and white or black pepper to taste (I use about 1/2 teaspoon of sea salt and 1/4 teaspoon of pepper). As written, the sauce is nice and thick; if you'd like it a little thinner, add 1/4 cup more milk and continue to heat until you reach the texture you desire. Keep in mind that the sauce will thicken more as it cools.
- Place the roasted cauliflower into a large mixing bowl along with the cooked, drained peas. Toss to combine.
- Serve each portion of roasted cauliflower and peas with the warm Greek yogurt Alfredo sauce.
Cup of Yum
Notes
- Nutrition calculated using lowfat Greek yogurt and 1/2 teaspoon sea salt.
Nutrition Information
Calories
254kcal
(13%)
Carbohydrates
28g
(9%)
Protein
18g
(36%)
Fat
10g
(15%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
2g
Trans Fat
0.1g
Cholesterol
25mg
(8%)
Sodium
507mg
(21%)
Potassium
1210mg
(35%)
Fiber
9g
(36%)
Sugar
13g
(26%)
Vitamin A
578IU
(12%)
Vitamin C
178mg
(198%)
Calcium
341mg
(34%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 254
% Daily Value*
| Calories | 254kcal | 13% |
| Carbohydrates | 28g | 9% |
| Protein | 18g | 36% |
| Fat | 10g | 15% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 25mg | 8% |
| Sodium | 507mg | 21% |
| Potassium | 1210mg | 26% |
| Fiber | 9g | 36% |
| Sugar | 13g | 26% |
| Vitamin A | 578IU | 12% |
| Vitamin C | 178mg | 198% |
| Calcium | 341mg | 34% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.