This zucchini noodle fettuccine alfredo recipe features zoodles tossed in a creamy cauliflower alfredo sauce. It’s packed with veggies and much lighter than regular fettuccine alfredo.

Both zucchini and cauliflower are changing the game when it comes to making healthy comfort food. It’s actually insane how versatile these veggies are.

They are power-houses on their own, but when combined… omg, bring on the veggie goodness!

Fork on a plate of zucchini noodle alfredo.

As soon as I created this cauliflower alfredo sauce I knew it had to be used as a sauce over zucchini noodles and this healthy fettuccine alfredo was born!

Fork twirling zuchini noodles with alfredo sauce.

Creamy Pasta, but Lightened Up

If you’re craving a big bowl of creamy pasta but want to keep your meal on the lighter side, this recipe is for you. It’s super rich and flavorful yet dairy-free and vegan and is sure to be a family favorite.

Zucchini noodles and mushrooms in a pan.

Zucchini Noodle Alfredo Ingredients

This recipe is very simple! Once you make the healthy alfredo sauce, you only need a handful of ingredients for the pasta:

  • zucchini – we’re using fresh zucchini to make the zoodles
  • red onion
  • baby bella mushrooms – you can use whatever mushrooms you prefer, but I like baby portobellas for this dish.
  • fresh parsley – I highly recommend topping the alfredo with fresh parsley
  • extra cauliflower – the alfredo sauce is made from cauliflower, but i like adding a few florets in with the pasta for flavor and texture!
  • olive or avocado oil
  • sea salt and pepper

Tongs grabbing some zucchini noodles.

Substitutions & Notes

Protein – This pasta would be delicious with any added protein as well. I’m thinking about adding cooked shrimp next time for an added protein boost!

Dairy-free milk – If you’re allergic to nuts or have a different dairy-free milk on hand, I’m sure that would work well! Just make sure it’s unsweetened and plain.

Zucchini noddles being made with a spiralizer.

How to Make Zucchini Noodles

My favorite veggie to turn into noodles is zucchini! They’re the perfect texture, plus they have a mild flavor that takes on whatever sauce you’re using… similar to regular pasta. Zucchini noodles are also super easy to make. There are a few different methods depending on what kitchen tools you on hand:

  1. Spiralizer: The easiest way (and my preferred method) is to use a spiralizer to make your zucchini noodles. You can make them whatever size you like, but for fettuccine noodles I would use blade A with the Inspiralizer or the straight blade with the Paderno.
  2. Vegetable peeler: If you don’t have a spiralizer, you can use a vegetable peeler to peel the zucchini into thin ribbons by sliding the peeler down the zucchini lengthwise.
  3. Mandoline slicer: Another option is to use a mandoline with the julienne blade. I feel like I’m always seeing people cut themselves when they use this slicer so be super careful!

If you don’t have any of these tools or just want to take a shortcut, you can buy prepared zucchini noodles from the store. Look for them in the produce section with other pre-chopped veggies/fruits.

Cauliflower alfredo sauce drizzling over zucchini noodles and mushrooms.

How to Make Cauliflower Alfredo Sauce

Roast garlic – If you haven’t already, you’ll need to roast the garlic. It’s really easy and makes the sauce so flavorful.

Steam cauliflower – While the garlic is roasting, steam your cauliflower.  Place cauliflower florets in a steam basket or colander within a pot. Cover the bottom of the pot with about 1/2 inch of water. Bring the water to a simmer, cover the pot and steam the cauliflower until soft.

Mix – Place steamed cauliflower, almond milk, roasted garlic cloves, nutritional yeast, oil, salt and pepper into a blender or food processor. Blend until smooth. You want the sauce to be the same consistency as traditional alfredo sauce so add more almond milk to thin if needed.

Zucchini noodle alfredo in a skillet.

Assembling the Pasta

Once the noodles are prepped and the sauce is made, it’s go time!

Cook vegetables – In an extra-large skillet over medium heat, add the oil, onions and mushrooms. Sauté for 3-5 minutes or until the onions are fragrant and the mushrooms have softened.

Cook zoodles – Add the zucchini noodles to the pan with the vegetables and cook until the noodles are hot and al dente – about 3-5 minutes. Drain any excess liquid from the pan as needed.

Mix in sauce – Add the cauliflower sauce and any remaining cauliflower florets to the pan and mix well to combine. Heat until pasta is warm.

Serve – Top the pasta with a sprinkle of extra chopped onion and season with salt and pepper to taste. Enjoy!

Fork on a plate of zucchini noodle alfredo.

More Zoodle Recipes to Try:

If you make this zucchini noodle fettuccine be sure to leave a comment and star rating below letting us know how it turned out for you. Your feedback is so helpful for the EBF team and our readers!

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Fork on a plate of zucchini noodle alfredo.

Zucchini Noodle Fettuccine

  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 2
  • Diet: Vegan


Healthy fettuccine alfredo made with zoodles instead of regular pasta noodles. It’s low carb, packed with veggies and much lighter than traditional fettuccine alfredo.


Cauliflower Alfredo Sauce

  • 1 1/2 cups steamed cauliflower florets
  • ½ cup unsweetened almond milk
  • 2 cloves roasted garlic or 1 clove raw garlic, minced
  • 1 Tablespoon nutritional yeast
  • 1 Tablespoon olive or avocado oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper

Zucchini Pasta

  • 1 teaspoon olive or avocado oil
  • 1/4 cup red onion, chopped
  • 4 baby portobella mushrooms, sliced
  • 2 medium-large zucchini squash
  • 1/2 cup steamed cauliflower florets
  • fresh parsley, for garnish


  1. Steam cauliflower: Steam cauliflower if you haven’t already. Steam 2 cups, 1 1/2 cups for the sauce and 1/2 cup for the pasta.
  2. Make zoodles: While cauliflower is steaming, make fettuccine noodles by spiralizing your zucchini using the correct blade (Paderno = straight blade, Inspiralizer = blade A). Set noodles aside.
  3. Make sauce: Prepare cauliflower alfredo sauce by placing 1 1/2 cups steamed cauliflower, 1/3 cup almond milk, roasted garlic, nutritional yeast, oil, salt and pepper into a blender. Blend until smooth. You want the sauce to be kind of thick (like regular alfredo sauce) but not too thick so add a bit more almond milk, if needed. Set aside.
  4. Sauté veggies: In an extra-large skillet over medium heat, add a little oil, onions and mushrooms. Sauté for 3-5 minutes or until onions are fragrant and mushrooms has softened.
  5. Add zoodles: Add zucchini noodles to the pan and cook until noodles are hot and al dente, about 1-5 minutes more. Drain any excess liquid from the pan if needed. Add cauliflower sauce and remaining cauliflower florets to pan and mix well to combine. Toss well until all noodles are coated with sauce. Heat until pasta is just warm and ready to serve.
  6. Serve: Garnish pasta with chopped parsley, season with salt and pepper and serve.
  • Category: Lunch/Dinner
  • Method: Sauté
  • Cuisine: Italian


  • Serving Size: 1/2 recipe
  • Calories: 151
  • Sugar: 6g
  • Sodium: 668mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 17g
  • Fiber: 6g
  • Protein: 10g
  • Cholesterol: 0mg

Keywords: Zucchini Noodle Fettuccine

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Recipe rating

    1. Alyssa
      January 30, 2021 AT 3:49 pm

      This looks delicious! How do you recommend storing leftovers?

      1. Brittany Mullins
        February 1, 2021 AT 12:59 am

        The sauce will keep for 3-5 days in an airtight container in the fridge. It may thicken as it sits so feel free to add a little more almond milk when reheating.

    2. Aileen
      January 24, 2021 AT 10:46 am

      What a healthy alternative to Fettuccine Alfredo! My best friend grew up loving Alfredo sauce but after turning Vegan 20 years ago, she has not had it since! So, we gave this a try and were blown away on how delicious it was, yet still so nutritious. I am not a fan of zucchini noodles so I substituted edamame-based fettuccine for more protein and it was yummy!

      1. Brittany Mullins
        January 24, 2021 AT 8:10 pm

        Woo!! That makes me so happy to hear. Thanks for making it and for coming back to leave a review. I so appreciate it!

    3. Crystal
      January 20, 2021 AT 10:23 pm

      I made this tonight and this recipe is a keeper! I will never go back to regular Alfredo again! Simply delish 🙂

      1. Brittany Mullins
        January 21, 2021 AT 6:38 pm

        Woo! This makes me so happy to hear, Crystal! I really appreciate you coming back to leave a comment and star rating as well!

    4. Anna L
      January 20, 2021 AT 1:37 pm

      I was pleasantly blown away at how good this was. Highly recommend!

      1. Brittany Mullins
        January 20, 2021 AT 7:34 pm

        Woo!! That makes me so happy to hear, Anna. I’m so pumped you loved this recipe. Thanks for making it and for coming back to leave a review. I really appreciate it. 🙂

    5. Rebecca Kei
      January 15, 2021 AT 5:37 pm

      This looks super delicious. Do you think I could use coconut milk instead of almond? Xx

      1. Brittany Mullins
        January 17, 2021 AT 7:57 pm

        It might add more of a coconut-y taste, but it should work just fine. Let me know if you try it!

    6. Martha J Bellinger
      January 15, 2021 AT 8:49 am

      What is nutritional yeast and where can I get it?

      1. Brittany Mullins
        January 17, 2021 AT 8:02 pm

        Hey Martha, Here is what nutritional yeast looks like. It’s what gives the sauce the cheesy flavor and it should be found at your local grocery store usually in the baking isle.

    7. Val
      December 28, 2020 AT 2:40 pm

      This is delicious! I honestly didn’t expect this recipe to be so good! I don’t like mushrooms so i subbed them with some carrots, and it was absolutely amazing for my volume eating plan. Will be making again (and again, and again, and again)!

      1. Brittany Mullins
        December 29, 2020 AT 2:24 am

        Ahh, yay! This makes me so happy to hear! Thanks for the review, Val.

    8. Kari
      September 24, 2018 AT 4:51 pm

      I am allergic to tree nuts. Peanuts (as they are legumes), coconut (which is a fruit) & seeds are ok, but no nuts! What can I use instead of Almond milk?

      1. Brittany Mullins
        September 24, 2018 AT 7:49 pm

        You can use whatever milk you typically use, regular or non dairy.

    9. allie
      March 2, 2017 AT 9:07 am

      Beautiful dish! Love how creamy this alfredo sauce is. Super recipe and going on our menu rotation.

    10. Victoria
      May 28, 2016 AT 12:00 pm

      I made this and it was delicious!
      The sauce tasted like a creamy Parmesan cheese. This going to be a regular in my house. Thank you so much for sharing this tasty recipe!

    11. jess
      March 21, 2016 AT 7:29 am

      let’s say I wanted to add a little cheese, for protein, to this, but still want to keep the calorie count low- what kind and how much and where/where would you suggest adding it? BTW this looks amazing and I’m so buying the ingredients today to make it!

      1. Brittany Mullins
        March 21, 2016 AT 10:57 am

        Hey Jess. If you’re looking for extra protein beans would be a great addition. If you want to add extra flavor and creaminess with cheese. I’d probably go with a couple tablespoons of cream cheese, goat cheese or parmesan. Just add these into the blended sauce. Or you could top the whole dish with a little goat cheese or parmesan. Let me know how it turns out for you!

      2. Kate |
        March 21, 2016 AT 10:47 am

        How about adding some cooked peas (green peas / chickpeas) or tofu? You will get more protein and keep recipe vegan. It is a joke obviously but If I was eating dairy I would probably skip almond milk and use some kind of cream cheese + water for the sauce to keep it light. Btw, I recommend adding a teaspoon of mustard to original recipe. It’ll spice up whole thing nicely!

    12. Rachel – The Castejons
      March 17, 2016 AT 8:00 pm

      Brittany, I have been following your blog work for several years, even when we still lived in a studio apartment in Spain with a kitchen so small you could hardly make toast! And forget about an oven. I saved all the recipes I was excited to make with new (to me) ingredients when we moved back to the USA. Fun Fact: the first time I ever heard of quinoa was here! Watching you go all the way to the white house is so cool. Not that you need any pushing from me, but keep it up! I can’t wait to see where you go 🙂

      1. Brittany Mullins
        March 22, 2016 AT 9:02 am

        Hi Rachel. Thank you for such a sweet and thoughtful comment. I really appreciate it. I love hearing that you’ve been following along for so long and saved many of my recipes. It’s people like you who I write this blog for so thank you! <3

    13. athleticavocado
      March 17, 2016 AT 5:34 pm

      That cauliflower sauce is pure genius! Is this whole 30 approved too!?

      1. Brittany Mullins
        March 17, 2016 AT 10:08 pm

        Thank you! And yup, I’m pretty sure the recipe would be considered whole 30 approved!

    14. Carolyn Smith
      March 17, 2016 AT 11:49 am

      I love that you let us have these awesome new recipes for free, Brittany! Cauliflower pizza crust rocks; I will try the Cauliflower Alfredo sauce soon- bet it would also be great for us that eat chicken breast meat still yet.
      Have a great week.

      1. Brittany Mullins
        March 17, 2016 AT 1:18 pm

        Of course! I love sharing these recipes and hope you enjoy them. Be sure to let me know how the cauliflower alfredo sauce turns out with the chicken added!

    15. Nikki
      March 16, 2016 AT 10:32 pm

      Yum! Definitely going to give this a try soon!

    16. Sylvie
      March 16, 2016 AT 10:27 pm

      I’m a huge fan of cauliflower too, it’s great for so many things!

    17. Lauren @ The Bikini Experiment
      March 16, 2016 AT 3:44 pm

      What a great combo and quick and easy to make. Perfect using the cauliflower for the Alfredo!

    18. Sarah
      March 16, 2016 AT 8:52 am

      This is so smart!

    19. Cate O’Malley
      March 16, 2016 AT 8:30 am

      Love this twist on Alfredo!

    20. Samantha @ What’s Up, USANA?
      March 15, 2016 AT 3:19 pm

      What a great idea! 🙂

    21. Sara
      March 15, 2016 AT 2:44 pm

      Thanks. Good

    22. Tammy
      March 15, 2016 AT 1:23 pm

      I cannot wait to try this!

    23. cleaneatingveggiegirl
      March 15, 2016 AT 10:06 am

      I am loving on cauliflower lately! We must be thinking a like because my recipe today contains cauliflower “gravy!” 😉

    24. Katie @ adultingdaily
      March 15, 2016 AT 9:44 am

      This looks so delicious! I never thought of using cauliflower to make an alfredo sauce but I can’t wait to try this out! A perfect light, spring recipe

    25. Sam @ Barrister’s Beet
      March 15, 2016 AT 9:00 am

      I can’t wait to try this! I, too, love using cauliflower as a creamy substitute in recipes. I recently made a pasta dish using blended cauliflower and cashews as the “cream” sauce, with pasta, kale and onions to round out the dish. It was so good! As always, your photos are stunning too.

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