Quick Cooker Creamy Cauliflower Alfredo

This pressure cooker alfredo tastes rich, but the cauliflower and Greek yogurt keep it on the healthy side of decadence.


  • 1 small onion
  • 8–9 oz. (250–275 g) cauliflower (about ⅓ of a medium head)
  • 1 tbsp (15 mL) olive oil
  • 2½ cups (625 mL) vegetable or chicken broth
  • 3 cups (750 mL) dry medium shell pasta (about 9 oz./275 g)
  • 1 tbsp (15 mL) butter
  • 2   garlic cloves
  • ½ tsp (2 mL) salt
  • 2 tbsp (30 mL) cornstarch
  • ½ cup (125 mL) milk
  • 2 oz. (60 g) fresh Parmesan cheese (about 1 cup/250 mL grated), divided
  • ¾ cup (175 mL) 2% plain low-fat Greek yogurt
  • 1 cup (250 mL) frozen peas
  • ½ tsp (2 mL) black pepper


  1. Cut the onion into chunks and place them into the Manual Food Processor; process until finely chopped. Place the chopped onion into a medium bowl and set aside.

  2. Finely chop the cauliflower in the Manual Food Processor (or Quick Prep Food Grater fitted with the fine grating blade) to measure 2 cups (500 mL).

  3. Set the Quick Cooker to SEAR and press START. Heat the oil in the inner pot for 3 minutes. Add the onion and cauliflower. Cook and stir for 3–4 minutes, or until the vegetables soften.* Press CANCEL.

  4. Add the broth and pasta. Lock the lid and select the CUSTOM setting. Adjust time to 5 minutes and press START.

  5. Place the butter in the 1-qt. (1-L) Micro‑Cooker®, and microwave, uncovered, on HIGH for about 30 seconds, or until melted. Add the garlic with the Garlic Press and salt.

  6. Place the cornstarch in a small bowl. Slowly whisk in the milk. Whisk the milk mixture into the Micro-Cooker®. Cover and microwave for 1–1½ minutes, stirring every 30 seconds, until mixture is thickened.

  7. Grate the Parmesan with the Microplane® Adjustable Fine Grater.

  8. Stir ½ cup (125 mL) of the cheese and all of the yogurt into the sauce until well combined.

  9. When the timer is up, press CANCEL. Press the steam-release button to manually release the pressure. Stir in the sauce, peas, and pepper, and top with the remaining cheese. Let it stand for 2–3 minutes to thicken before serving.


  • 6  servings

Nutrients per serving:

U.S. nutrients per serving: Calories 320, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 15 mg, Sodium 820 mg, Carbohydrate 45 g, Fiber 2 g, Sugars 8 g, Protein 16 g

Cook's Tips:

*Safety Tip: The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food.

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