Guilt-Free Cauliflower Crab Fettuccine Alfredo Recipe

Sauce 2a

My Guilt-Free Version of Crab Fettuccine Alfredo

Fettuccine Alfredo – one of my husband’s favorite dishes, but forever ruined once he looked up the nutritional information almost 15 years ago.  And, seriously, who could blame him for giving up this rich dish, which is basically a delicious heart attack on a plate?  Let’s take Red Lobster’s Crab Alfredo as an example.  According to their website, here are some of the stats of a full portion:

  • 1,600 Calories
  • 90 g of Fat
  • 19 g of Sat. Fat
  • 1,940 mg of Sodium
  • 64 g of Carbs

As per the American Heart Association website, the daily recommended amount of sodium for the average adult is 1,500 milligrams.  Moreover, for a 2,000-calorie per day diet, the recommended daily fat intake is 44 to 78 grams.  That means that one full portion at Red Lobster is 80% of your daily calorie intake (based upon a 2,000-calorie per day diet), and far surpasses your daily recommended intake of sodium and fat!  For me, my husband, and so many others, it is just not worth it.

However, my husband recently challenged me to come up with a guilt-free version of Fettuccine Alfredo, knowing that if anyone was up for the challenge, it was me!  You all know about my love of shirataki noodles, so swapping in their fettuccine alternative was a no-brainer, but creating a creamy texture to the sauce was where the real creativity came in.  I tested this recipe out last night, and B thought it was my best one yet!  Admittedly, it takes some multitasking, but it is totally worth it.  Click below for the recipe!


  • 2 Bags of Your Favorite Shirataki Fettuccine Noodles
  • 1 Medium Head of Cauliflower
  • 5-6 Cloves of Garlic
  • Vegetable Stock (Note: using vegetable stock will give the sauce a more yellow color than a true Alfredo sauce.  To achieve a truer, white color, try using chicken stock!)
  • Skim Milk
  • 1 Handful Parmesan Cheese, Plus More for Garnish
  • 1 Handful Italian Cheese Blend Parmesan, Asiago, Romano)
  • 2 Teaspoons Butter Substitute
  • 4 oz Lump Crab
  • Salt to Season

Start by rinsing your shirataki noodles in a colander, draining the excess liquid, and putting them in a hot dry pan to get rid of all the excess water.  The noodles are done when they are dry, but not sticking to the pan.  This takes usually 8-10 minutes.  I tend to do this over medium-low heat so that I don’t have to watch it too closely and can focus on making the sauce.

While the noodles are cooking, cut your head of cauliflower into florets.  In a separate pan over medium-high heat, put in your cauliflower florets and vegetable stock, so there is approximately 1 inch of liquid in the bottom of the pan.  (I used approximately 3/4 of my head of cauliflower since it was rather large.)  Cover and cook until the cauliflower is tender, approximately 10-15 minutes, depending on the size of your florets and the level of your heat.

As the noodles and cauliflower are working, chop your garlic cloves and saute them in a pan with the butter substitute over medium-low heat.  You want them to be golden and fragrant.  Once the cauliflower is tender, puree it using your Vitamix (my favorite!!) or another blender.  I did not have much vegetable stock left after cooking the cauliflower,  so I added some more cool stock directly into the blender to facilitate the pureeing process.

Add the puree to the sauteed garlic, and mix in skim milk slowly until you achieve your desired thickness.  The amount of skim milk you have to add will depend on the thickness of your puree to start with, but I used approximately 1 cup.  Once you have achieved the desired thickness, add in the cheese and stir until melted.

[This recipe makes more sauce than you need for this dish, so I recommend taking out approximately 1/2 to 3/4 of the mixture at this point and saving it to the side in case you want to add in more sauce later.  Also, since the sauce is in essence a pureed cauliflower dish, it also freezes well!]

Add in the crab to the remaining sauce in the pan and allow to heat through.  Add in the noodles, stirring to combine.  I garnished our dishes with some extra Parmesan cheese and a sprig of parsley, because I’m just fancy like that.

Sauce1aThis made enough for one large serving for my husband (he was in heaven), a small portion for me (which he also polished off), and a medium lunch sized portion.

Hope you enjoy!

xoxo – SavvySleever



This entry was posted in Food.


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