Zucchini spaghetti with cauliflower Alfredo sauce

Surprise your family and friends with an ultra-creamy, lactose free Alfredo sauce that contains half the fat and three times the sodium of a store-bought version sold in jars. Our secret? We replace the butter and cream with... cauliflower. That’s right! The resulting sauce is so delicious that everyone will want to grab a spoon and eat it all up! It also goes wonderfully with regular pasta and vegetable spaghetti.

It’s the perfect occasion to embrace the vegetable spaghetti trend. Zucchini is especially fun when cut into long spaghetti strands. Easy to prepare with the help of a spiral slicer and quick to cook, it’s another great way to fill your plate with vegetables. It won’t take long for you to feel full, since it’s a low-energy-dense food. In other words, food that contains few calories per volume.


  1. In a large saucepan, sauté the onion in the olive oil on medium-low heat for 10 minutes, taking care not to let it brown. Add the cauliflower and vegetable broth. Cover and cook for 20 to 25 minutes or until the cauliflower is tender and comes apart easily. Do not drain. Let cool.
  2. Transfer the cauliflower mixture to a blender. Add the Natrel Lactose Free and purée until smooth. Pour the sauce into a large saucepan and add the cheese. Pepper generously and season with salt. Heat to melt the cheese without boiling. Set aside.
  3. Meanwhile, cut the zucchini using a spiral slicer to make spaghetti strands. Set aside.
  4. In a large skillet, heat the olive oil on medium-high heat and cook the julienned zucchini and garlic for 2 to 4 minutes, depending on the thickness of the strands. Add the garnish of your choice if desired and heat for a few minutes. Season, remove from heat and set aside.
  5. Mix the sauce into the zucchini spaghetti, coating well.

Science et Fourchette

Quebec, Quebec

Nutrition expert Annie Ferland takes to her blog, Science et Fourchette, to share recipes that are as delicious as they are nutritious.

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