This Roasted Garlic and Cauliflower Pasta is a flavorful, wholesome twist on a classic pasta dish.
Roasting the garlic and cauliflower brings out natural sweetness, while the lemon, Parmesan, and toasted walnuts add depth and crunch.
High in fiber and plant-based protein, with healthy fats and low saturated fat, it’s an easy, satisfying option for weeknight meals or meal prep.
Quick Roasted Garlic Cauliflower Pasta
Equipment
- 1 large rimmed baking sheet
- 1 Sheet of aluminum foil (12-inch)
- 1 Large bowl
- 1 Large Pot – for boiling pasta
- 1 Small bowl
- Fork or potato masher for garlic paste
Ingredients
- 2 heads garlic papery skins removed, tops trimmed
- 6 tablespoons + 1 teaspoon extra-virgin olive oil
- 1 head cauliflower about 1½ pounds
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon sugar
- 1 pound short pasta fusilli, rotini, or campanelle
- ¼ teaspoon red pepper flakes
- 2 –3 tablespoons fresh lemon juice from 1 lemon
- 1 tablespoon fresh parsley chopped
- 2 ounces Parmesan cheese grated (about 1 cup)
- ¼ cup toasted walnuts chopped
Instructions
- Preheat Oven and Prepare Baking Sheet: Begin by adjusting your oven rack to the middle position and preheating your oven to 450°F (230°C). Place a large rimmed baking sheet on the rack while the oven heats. This ensures the baking sheet is hot when roasting the cauliflower, giving it a beautifully caramelized surface.
- Prepare Garlic for Roasting: Take the two garlic heads and remove their papery outer skins. Trim off the top quarter of each head, exposing the cloves. Place the garlic heads, cut-side up, onto a sheet of aluminum foil (about 12 inches square). Drizzle about ½ teaspoon of olive oil over each head, making sure the oil seeps into the cloves. Fold the foil around the garlic to create a sealed packet.
- Roast Garlic Until Tender: Place the foil-wrapped garlic directly on the middle oven rack—not on the preheating sheet. Roast for approximately 40 minutes, or until the cloves are soft, golden, and tender. Remove carefully from the oven, open the foil to allow the steam to escape, and set aside to cool slightly. The roasted garlic will later add a rich, mellow sweetness to the pasta sauce.
- Prepare Cauliflower: While the garlic roasts, trim any outer leaves from the cauliflower and cut the stem flush with the bottom of the head. Slice the cauliflower vertically from top to bottom into 8 wedges, then cut each wedge into large, bite-sized florets. Transfer the pieces to a large mixing bowl.
- Season Cauliflower: Toss the cauliflower florets with 2 tablespoons of olive oil, 1 teaspoon of salt, ¼ teaspoon black pepper, and ¼ teaspoon sugar. The sugar helps enhance the natural sweetness of the cauliflower during roasting, while the seasoning ensures every bite is flavorful.
- Roast Cauliflower: Carefully remove the preheated baking sheet from the oven. Spread the seasoned cauliflower evenly on the sheet in a single layer to allow maximum browning. Return the sheet to the oven and roast for 15–20 minutes. The cauliflower should develop golden-brown edges and tender centers. Stir halfway through to ensure even roasting.
- Boil Pasta: While the cauliflower roasts, fill a large pot with 4 quarts of water and bring it to a rolling boil. Add 1 tablespoon of salt, then stir in 1 pound of short pasta such as fusilli, rotini, or campanelle. Cook according to the package instructions until the pasta is al dente—tender but still slightly firm to the bite. Reserve 1 cup of the pasta cooking water before draining.
- Make Roasted Garlic Sauce: Once the roasted garlic has cooled enough to handle, squeeze the softened cloves from their skins into a small bowl. Use a fork or potato masher to mash the garlic into a smooth paste. Stir in ¼ teaspoon of red pepper flakes and 2 tablespoons of fresh lemon juice. Gradually whisk in the remaining ¼ cup of olive oil until the sauce is creamy and well combined. Taste and adjust for seasoning if desired.
- Combine Pasta and Cauliflower: Return the drained pasta to the large pot. Add the roasted cauliflower and gently toss to combine. Pour in the roasted garlic sauce, ¼ cup of the reserved pasta water, 1 tablespoon of chopped parsley, and ½ cup of grated Parmesan. Stir everything together gently, adding more pasta water as needed to reach your desired sauce consistency.
- Adjust Seasoning and Serve: Taste the pasta and adjust with additional salt, pepper, or lemon juice as needed. Serve immediately in bowls or on plates, topping each serving with the remaining ½ cup of Parmesan cheese and a sprinkling of toasted walnuts for crunch. Enjoy this comforting, flavorful, and nutritious pasta while it’s warm.
Notes
- Roasting garlic and cauliflower enhances natural sweetness and develops deep, nutty flavors.
- Spread cauliflower in a single layer on the baking sheet for even caramelization.
- Mash roasted garlic thoroughly for a smooth, creamy sauce.
- A pinch of sugar in the cauliflower seasoning intensifies sweetness without overpowering the dish.
- Reserve some pasta water to adjust sauce consistency without adding extra oil or cream.
- Toasted walnuts add crunch; pecans or pine nuts make excellent alternatives.
- Serve immediately for best texture, though leftovers keep well for 3–4 days in the fridge.
- This pasta works perfectly for weeknight dinners, meal prep, or an elegant dinner party.
Chef’s Secrets: Maximizing Roasted Flavors
The key to a truly memorable Roasted Garlic and Cauliflower Pasta lies in patience and layering flavors.
Take your time roasting the garlic until it is soft, sweet, and golden—this becomes the backbone of your sauce.
For cauliflower, a high oven temperature ensures caramelized, nutty edges, which contrast perfectly with the creamy garlic sauce.
Don’t skip the touch of sugar in the cauliflower seasoning; it intensifies natural sweetness without making it sugary.
When combining pasta, add pasta water gradually to achieve a light, silky coating rather than a heavy sauce.
Finally, fold in the nuts just before serving for crunch and flavor balance.
Serving Suggestions: Elevate Meal Presentation
Serve this pasta hot, straight from the pot, for casual weeknight dinners, or plate it elegantly for a dinner party.
A light green salad with lemon vinaigrette pairs beautifully, cutting through the richness of roasted garlic and Parmesan.
Crusty artisan bread or garlic bread complements the texture of the pasta and allows diners to soak up any remaining sauce.
For a heartier meal, add grilled chicken, shrimp, or crispy chickpeas for extra protein.
A final sprinkle of fresh parsley and an extra dusting of Parmesan elevate the presentation and flavor dramatically.
Storage Tips: Keep Pasta Fresh Longer
Store leftover pasta in an airtight container in the refrigerator for up to 3–4 days.
To maintain texture, avoid mixing the cheese and nuts until serving.
Reheat gently in a skillet over low heat, adding a splash of pasta water to restore creaminess.
Freezing is possible but not ideal, as the texture of roasted cauliflower can become softer after thawing.
If freezing, portion the pasta without nuts and cheese, then add them fresh when reheating.
This ensures the dish stays flavorful and visually appealing.
Frequently Asked Questions
1. Can I use other pasta types?
Absolutely! Short pasta shapes like fusilli, rotini, or campanelle hold the roasted cauliflower and garlic sauce well.
Penne or farfalle work too, while long pasta like spaghetti is less ideal unless cut into shorter pieces.
2. Can this recipe be made vegan?
Yes! Replace Parmesan with a plant-based alternative or nutritional yeast for a similar cheesy flavor. Ensure the pasta you choose contains no eggs for a fully vegan dish.
3. How do I make the garlic paste smoother?
Roast garlic until soft and allow it to cool slightly. Then mash thoroughly with a fork or use a small food processor.
Adding a touch of olive oil while mashing will create a silkier consistency.
4. Can I prep this recipe in advance?
You can roast the cauliflower and garlic a day ahead and store them in the fridge.
Assemble the pasta just before serving to retain texture and freshness. Toast the nuts right before serving for maximum crunch.
5. How can I add more protein to the dish?
While naturally high in fiber and plant-based protein, you can boost protein by adding grilled chicken, shrimp, pan-seared tofu, or roasted chickpeas. Nuts also provide extra protein, healthy fats, and crunch.
