Go Back
+ servings

Healthy Carbonara Pasta Recipe

This Healthy Carbonara Pasta recipe is made with a lightened-up creamy garlic cauliflower cream sauce that feels as indulgent as it is good for you! (no eggs no cream)
Course Dinner, Main Dish, Sauces
Cuisine Italian, Nut Free, Soy Free
Cook Time 30 minutes
Total Time 30 minutes
Servings 4 servings
Calories 374kcal
Author Kelli Shallal MPH RD


For Pasta:

  • 8 ounces chickpea pasta (or any form of pasta, traditional would be longer pasta like spaghetti but we like short)
  • 2 cups frozen vegetable medley (I used TJ's Foursome carrots, green beans, peas, and corn)
  • 6 pieces center cut bacon or turkey bacon chopped

For Sauce:


  • Steam cauliflower florets for 10-12 minutes or until fork-tender. Remove from heat and let cool while pasta cooks.

  • Add pasta to the water you used to steam the cauliflower and cook 7-10 minutes until al dente (or according to package directions). Stir constantly to prevent sticking together.
  • While pasta cooks sauté minced garlic on low in butter until tender, fragrant, and slightly caramelized about 5-8 minutes.
  • Add frozen vegetables to the microwave-safe dish, cover, and microwave for 7-9 minutes until cooked through (stir halfway in between).
  • Drain pasta but save 1 cup of pasta water to use for the sauce (it will help thicken it). Add butter/garlic mix, Parmesan, salt, pepper, cauliflower, and ½ cup of pasta water to high powered blender or food processor (I used a Vitamix). Blend/process till smooth. (Use more pasta liquid if too thick).
  • Combine frozen vegetables, chopped bacon, pasta, and 1/2 of sauce (can use more if desired). *Store leftover sauce in an airtight container for up to 3 days or freeze for future use.




Calories: 374kcal | Carbohydrates: 53g | Protein: 25g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 20mg | Sodium: 461mg | Potassium: 650mg | Fiber: 15g | Sugar: 8g | Vitamin A: 4817IU | Vitamin C: 80mg | Calcium: 238mg | Iron: 7mg