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Creamy Pumpkin Cauliflower Alfredo (aka the smashed spider)
5 from 2 votes

Creamy Pumpkin Cauliflower Alfredo (aka the smashed spider)

Both kids and grown ups will go bonkers for this FUN (and sneakily healthy) version of Pumpkin Cauliflower Alfredo. Appropriately named The Smashed Spider, this pasta is all about healthy veggies and power packed super foods.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Servings: 6 servings
Calories: 185kcal


  • 1 tablespoon olive oil
  • 1 large yellow onion sliced
  • 3 large carrots chopped
  • 1 head cauliflower orange if you can find it, chopped into large florets
  • salt + pepper to taste
  • ¾ cup vegetable broth
  • 1 can pumpkin puree
  • 2 tablespoon salted butter
  • 1 cup half and half or cream
  • ½ cup Parmesan cheese freshly grated
  • salt + pepper to taste
  • 1 cup fresh or frozen peas thawed and cooked
  • 2 Black Rice Pasta Noodles gluten-free or Squid Ink Pasta, cooked according to package instructions*


  • Add the olive oil to a large skillet over medium heat. Add the onion and cook for approximately 15 minutes, or until lightly caramelized. Stir frequently**
  • Meanwhile, bring a large pot of water to a boil. Once boiling, add the chopped carrots and cook for approximately 5-7 minutes. Once the carrots just start to soften, add the cauliflower florets and continue to boil until fork tender. Drain.
  • In a large high-powered blender or food processor (I couldn't live without my Vitamix 780 or food processor), add the caramelized onions, boiled carrots and cauliflower, pumpkin puree, salt and pepper and vegetable broth. Puree until completely smooth.
  • Transfer the pureed vegetables to a medium to large sauce pot with the two tablespoons of butter over medium heat. Slowly stir in the half and half or cream and heat until warm, stirring constantly to prevent the cream from burning. If sauce is too thick add additional cream or vegetable broth, 1/4 up at a time, until desired consistency is reached. Reduce heat to low and stir in the grated Parmesan with salt and pepper, to taste.
  • Options- if you are feeding a large group immediately (see note below), you can stir the noodles in with the sauce directly and top with peas. Otherwise, I suggest serving individual bowls of noodles with sauce.
  • Garnish with additional cream or peas, if desired.


*Depending on which noodles you decide to use, keep in mind that the Black Rice Pasta Noodles continue to absorb water even after they are done cooking. Translation- these noodles are best slightly undercooked and enjoyed immediately!
**The onions do not have to be caramelized. However, I feel that it adds nice flavor. If you are short on time, you can skip the onion all together or simply saute until soft.
Squid Ink Pasta works well too!
I couldn’t live without my Vitamix 780 or food processor


Calories: 185kcal | Carbohydrates: 11g | Protein: 6g | Fat: 13g | Saturated Fat: 7g | Cholesterol: 30mg | Sodium: 329mg | Potassium: 296mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5695IU | Vitamin C: 21.8mg | Calcium: 165mg | Iron: 0.6mg
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