• Dietitian Clare

Healthy, Cheesy Dairy-Free Carbonara

Most dairy-free products/sauces these days use coconut, which generally bumps up the calorie and saturated fat content of the meal. I didn't want to do that here, as carbonara is generally quite a calorie-dense meal anyway, so I used cauliflower! Yep, cauliflower! And I promise you can't even tell. Not even a picky 5-year-old would know!

I've also used half chickpea and half regular pasta to add extra fibre, protein, and vitamins and minerals.

Serves 5



450g cauliflower

1 tsp extra virgin olive oil

2/3 cup cashews

1/4 cup nutritional yeast (or parmesan cheese if you’re not dairy-free)

1 tsp garlic

1/4 tsp salt

1/4 tsp pepper

2 cups of water

8 rashers of short cut bacon (you could replace this with a vegan alternative)

120g baby spinach

175g chickpea pasta

145g regular pasta (For GF, use more chickpea pasta or another GF pasta)


1. Preheat oven to 200c. Cut cauliflower into florets and place on a baking tray lined with baking paper. Drizzle the cauliflower with 1 tsp of the oil and bake for 30 minutes

2. Cut the fat off the bacon and then roughly dice. Sauté the diced bacon in a large frypan over medium to high heat until lightly browned

3. Meanwhile, bring a large pan of water to the boil and cook both kinds of pasta according to packet instructions

4. Blend the roasted cauliflower with the cashews, nutritional yeast, garlic, salt, pepper and water until smooth

5. Add the cauliflower sauce and baby spinach to the frypan, stirring until the spinach is wilted.

6. Drain the pasta and add to the frypan, mixing it all together. Then serve, enjoy xx

Nutritional Info:

Cal: 438 Protein: 28.1g Carbs: 44.7g Fat: 14.3g Fibre: 9g

©2020 by Dietitian Clare.  ABN: 41 916 976 164 

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