… because what is life without good food?

Zoodles Cauli-fredo

Creamy alfredo sauce lightened up with some cauliflower puree (that you would never guess is there), tossed with zucchini noodles. You could use regular noodles too, if you prefer, or a mix of zoodles and pasta.

Gosh I made this recipe soooo long ago! I was making grilled pizza for a cooking class at work and I wanted a healthier alfredo sauce to use on the pizzas. Although several people used the sauce on their pizza (and loved it!), I still had some leftover and I really wanted to try it with zoodles. So I did. And it was delicious. I sprinkled mine with fresh chopped cherry tomatoes and bacon and really loved the contrasting flavors.

You guys, I just completed an amazing journey … and I know it is just a tiny step on a new path I have embarked upon. I have been doing yoga for over 10 years and I really, really love it. I always kind of thought in the back of my mind, maybe, once my daughter graduates from high school, then maybe I would think about doing some yoga teacher training. And then my daughter graduated.

And then this summer one of my very favorite yoga teachers was offering a 200 hour yoga teacher training course. And then one of my Wednesday night yoga friends signed up for the course. I felt like the universe was pushing me to do this, like it was meant to be. So I signed up too … and much to my surprise, so did another of my yoga friends.

Teacher training started in July. We had our graduation ceremony today. We spent two weekends a month together. On the weeks when I had yoga teacher training, my kids and I always went grocery shopping on Thursday night so they would have food to eat while I was gone. Fridays I would go to work in the morning, then straight to yoga teacher training, not getting home until 10:00 at night. Those were long days, but then we had to be back bright and early Saturday morning at 8 am. We did get an hour lunch break, but Saturdays went until 6 pm. By the end of Saturday, we were pretty wiped out, but we still had to be back again on Sunday from 8 am to 2 pm. I have to admit, some of those Sundays we were pretty snarky!

In between these weekends, there was homework. A LOT of homework. It was like taking a very intense college class (or three). I felt like I spent every waking moment working or doing something for yoga teacher training. There were times I didn’t think I was going to make it. Times when I doubted myself and didn’t think I could do this, but somehow I pushed through. I started teaching practice classes at work. I learned an incredible amount about myself … and now it’s done. It almost doesn’t seem real. I don’t know where to put all of these yoga books and the manuals and everything … I know I need to make a space for them in my house because my yoga library is only going to continue to grow and grow. When I started this journey, I had absolutely no idea how very little I knew about yoga, and now I have just a tiny bit more knowledge under my belt. But there is so much more to learn.

And so, my yoga journey begins. Of course I want to pair yoga with my love of food. It was so fitting that I did the food for our graduation ceremony. All my yoga teacher sisters helped set up and tear down. And we all ate and drank to our heart’s content. It was a beautiful, heart wrenching, emotional, amazing day.  I came home and crashed on the couch for 2 hours. I was totally exhausted.

I am grateful that it is over. Grateful that I can go back to my regular routine of life. Grateful for the new opportunities this will bring, the new experiences, the new people I will meet. And I’m very very grateful to have time again to blog. Because I have missed all of you so much. I truly, truly have. I have so many wonderful recipes to share with you! I DID cook during this yoga journey … I learned that cooking was something I need to do to feed my soul, something I knew on the surface, but more so than I ever realized. And sharing my love of food with all of you, well, that is also something I need to do. I want you to come with me on this lovely journey of life. Let’s do this together.

I hope you enjoy this recipe. If you don’t have a spiralizer, I recommend the Paderno brand. I’ve tried others and haven’t had great luck with them, but the Paderno ones are marvelous.

Zoodles Cauli-fredo

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: About 4 - 6 servings

Zoodles Cauli-fredo


    For the sauce:
  • 1/2 a large head of cauliflower, broken into florets
  • 4 Tablespoons butter
  • 4 - 6 cloves garlic, peeled & chopped
  • 4 oz. Greek cream cheese
  • 4.5 oz. parmesan cheese
  • 1/2 cup whipping cream
  • 1/2 cup whole milk
  • 1/2 teaspoon Italian Seasoning
  • A few fresh basil leaves
  • For the zoodles:
  • 1 zucchini per person, spiralized
  • A bit of olive oil


  1. Bring a pot of water to boiling over medium heat, then add the cauliflower. Cover and boil until the cauliflower is very tender when poked with a fork.
  2. Meanwhile, melt the butter in another pan and saute the garlic for a few minutes until fragrant, but not browned.
  3. Pour the cauliflower into a strainer over the sink to strain out the water, then put the cauliflower in a food processor. Add the rest of the sauce ingredients (including the garlic and butter) and puree until the sauce is smooth. Taste and add salt or pepper if needed.
  4. To make the zoodles: using a spiralizer, cut the zucchini into noodles. Cut the zoodles a bit with a knife or scissors so that the noodles aren't excessively long. Heat a bit of olive oil in a frying pan, add the zoodles and cook until tender. Toss with some of the sauce, top with bacon and tomatoes or other toppings of your choice and enjoy!


You can use the sauce over zoodles and/or noodles or as a pizza sauce. Can also serve as a nice sauce for potatoes, casseroles or creamy dips.

RECIPE SOURCE: http://www.sumptuousspoonfuls.com/

© Copyright 2017, Sumptuous Spoonfuls. All images & content are copyright protected. Please do not use my images without prior permission. If you want to publish any of my images, please ask first. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.


Zoodles Cauli-fredo ~ Zucchini Noodles with Cauliflower Alfredo Sauce ~ Sumptuous Spoonfuls #healthy #dinner #recipe

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6 Responses

  1. I’m sooooooooo making this Anneee luv!! It’s loaded w/healthiness, flavor and no guilt!! xo

    November 8, 2017 at 8:49 am

    • Ann

      Oh you will love it, Ally!

      November 9, 2017 at 9:52 pm

  2. Congratulations on your yoga certification. That’s awesome just like this yummy cauli-fredo!

    November 9, 2017 at 12:26 pm

    • Ann

      It was a hard journey, but SO worth it! Thanks Julie.

      November 9, 2017 at 9:51 pm

  3. That looks and sounds delicious!!! The bacon is just icing on the cake!

    November 9, 2017 at 1:45 pm

    • Ann

      Thank you, Lynn! I love how you compare this to cake. You’re such a sweetheart.

      November 9, 2017 at 9:50 pm