This pumpkin cauliflower alfredo meatball pasta bake is ready in under 30 minutes and packed full of delicious flavor. It’s the perfect fall dish and you’ll love how easy it is to throw together!
I’m always looking for new ways to add more veggies to my meals.
Pumpkin cauliflower alfredo meatball bake is a great way to sneak some extra veggies in, all while maintaining that creamy, cheesy texture we all love from alfredo sauce!
And canned pumpkin isn’t just for pumpkin pie!
Using canned pumpkin in pasta sauces is a great way to get extra vitamins and that beautiful bright orange color!
Trust me, since this pumpkin cauliflower alfredo is lower in calories than traditional alfredo, you’ll be glad to serve up seconds!
Table of Contents
Ingredients for pumpkin cauliflower alfredo meatball pasta bake
- Cauliflower – This veggie transforms into a creamy base for our sauce.
- Pumpkin – Canned pumpkin puree is easily found in most major grocery stores.
- Skim milk – Skim milk is used here to help cut back on some of the calories.
- Garlic – A classic addition that will give earthiness to the dish.
- Pasta – I’ve chosen orecchiette pasta, but feel free to use elbows or even shells!
- Frozen peas – Frozen veggies are packers at the peak of freshness. These will give a bright green color and a sweet burst of flavor!
- Cheeses – Both parmesan and mozzarella are used here.
- Pre-cooked meatballs – You can find pre-cooked meatballs in most major grocery stores. I’ve chosen a lighter, sundried tomato chicken variety, but feel free to choose your favorite.
Making cauliflower alfredo sauce
I know it may sound strange, but cauliflower is super versatile! Including being turned into a creamy, smooth cheese sauce.
Just follow these easy steps!
Step 1:
Make sure your cauliflower is completely steamed.
This process usually takes about 5-10 minutes depending on the size of your florets.
You want to make sure they’re tender enough to be blended smoothly.
Step 2:
Use a high-powered blender to do the job.
The blender is going to do all of the work, so make sure it’s one that can really stand to puree the sauce well!
Step 3:
Add your steamed cauliflower, pumpkin puree, milk, parmesan cheese, garlic, and kosher salt to the blender.
Blend on high, until it’s super smooth, which will take about 3 minutes.
That’s it!
Now you’ve got a beautiful bright orange, veggie-packed, cauliflower alfredo sauce that is perfect for our pumpkin cauliflower alfredo meatball pasta bake!
Why use cauliflower?
Traditional alfredo sauce is full of heavy cream, butter, and cheese. And while that is very delicious, it’s not really healthy.
(In the mood to indulge? Try my Cajun Shrimp Fettuccine Alfredo!)
Indulging is absolutely acceptable once in a while, but for an everyday alfredo, using one with a base of vegetables helps up the vitamin content, and lowers the calories.
Pureed cauliflower is a great way to add extra vitamins, and since cauliflower is fairly bland in taste, and can be blended until smooth, it stays hidden so even the pickiest eaters can’t detect it!
Storage and leftovers of meatball pasta bake
Leftovers can easily be stored in an airtight container in the refrigerator for up to 4 days.
Reheating is as simple as placing it in a microwave-safe dish and heating for 3-4 minutes or until heated thoroughly.
More pasta recipes
- Want something one-pot? Try my One Pot Buffalo Chicken Pasta.
- Craving something spicy? Try my Spicy Sausage Pumpkin Pasta Sauce.
- Loving all these veggies? Try my Zucchini Tomato Kale Pasta.
- Need something fast? Try my 20 Minute Kalamata Olive Tomato and Caper Pasta.
Pumpkin Cauliflower Alfredo Meatball Pasta Bake
Ingredients
- 12 ounces steamed cauliflower
- 1 cup pureed pumpkin
- 3/4 cup skim milk
- 1/2 cup grated parmesan cheese
- 3 cloves garlic
- Kosher salt to taste
- 2 cups orecchiette pasta
- 2 cup frozen petite peas
- 1 package precooked sundried tomato and roasted garlic chicken meatballs
- 1/2 cup fresh mozzarella torn into little pieces (you can also use shredded)
Instructions
- Preheat the oven to 425 degrees F.
- In a high-powered blender add steamed cauliflower, pumpkin puree, milk, parmesan cheese, garlic, and kosher salt. Blend on high until smooth, about 3 minutes.
- While the sauce is blending add a medium-sized pot full of salted water to the stove and set over high heat. Once the water is boiling add in the pasta and cook until al dente, following box directions.
- When the pasta is cooked, drain and add back to the pot.
- Add in pumpkin cauliflower alfredo sauce, frozen peas, and meatballs. Stir to combine.
- Add pasta mixture to a 9×9 casserole dish and top with cheese.
- Bake for about 15 minutes or until the pasta is warmed throughout and the cheese is melted.