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Finished dish in a white bowl with a fork

Skinny Creamy Garlic Sauce with Penne Pasta

This skinny Creamy Garlic Sauce with Penne Pasta is a wholesome, non-dairy alternative to a classic pasta dish. The creamy base is made with sautéed garlic and cauliflower and seasoned with hemp plant-based beverage and nutritional yeast for an easy and satisfying meal the whole family will love.
4.75 from 4 votes
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 6 people
Calories: 272kcal
Author: Sarah McMinn



  • Make the penne pasta according to package instructions. While the pasta is boiling, make your Creamy Garlic Sauce
  • Heat the olive oil in a large skillet over medium-high heat. Once hot, add garlic and sauté, stirring occasionally, until garlic is fragrant. About 2 minutes.
  • Add cauliflower florets and sauté for another 2-3 minutes. Once slightly tender, add vegetable broth, cover, and cook until cauliflower is soft all the way through, about 10 more minutes.
  • Transfer to a high-speed blenderAdd hemp beverage, nutritional yeast, lemon juice, and salt. Blend until completely smooth.
  • Strain cooked pasta, rinse with cool water, and transfer it in a large bowl. Add Creamy Garlic Sauce and stir to coat. Serve with fresh parsley or red pepper flakes. 



Serving and Storing - Serve pasta immediately with artisan bread and a side salad. Store leftover pasta in an airtight container in the refrigerator for up to 3 days. Gently reheat the pasta over the stove with 1-2 tablespoons of water.
Recipe Tips - Immediately mix the cooked pasta with your creamy garlic sauce to avoid clumping.
Variations - For a gluten-free meal, try this Gluten-Free Penne Pasta


Calories: 272kcal | Carbohydrates: 40g | Protein: 10g | Fat: 7g | Sodium: 385mg | Potassium: 245mg | Fiber: 5g | Sugar: 3g | Vitamin A: 245IU | Vitamin C: 26.6mg | Calcium: 71mg | Iron: 0.5mg