Garlic Chili Pasta with Cauliflower

Garlic Chili Pasta with Cauliflower
Fat 31% Carbs 56% Protein 14%
Percent Calories

1 serving of garlic chili pasta with cauliflower contains 503 Calories. The macronutrient breakdown is 56% carbs, 31% fat, and 14% protein. This is a good source of protein (32% of your Daily Value), potassium (11% of your Daily Value), and iron (53% of your Daily Value).

4 servings
Prep Time
5 minutes
Cook Time
25 minutes



  1. Preheat oven to 450 degrees F (232 C).
  2. Chop cauliflower into small pieces. Take half of the garlic cloves and mince. Add cauliflower to a mixing bowl and drizzle with a tiny bit of the oil, add minced garlic, red pepper flakes, and salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside.
  3. Once cauliflower has reached the 10-minute mark, add 2 cups vegetable broth and about 4-5 cups water (or however much to generously cover your pasta) to a large pot and bring to a boil.
  4. Once boiling, season well with salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ - 7-10 minutes - then drain and set aside. Cover drainer with a towel to keep warm.
  5. Heat the same large pot over medium-low heat. Once hot, add the oil and the remaining garlic cloves smashed NOT minced garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan and let cool slightly, then mince. Set aside.
  6. Next add more red pepper flakes to infuse the olive oil for 1-2 minutes. Add cooked pasta, parsley, pine nuts, minced garlic, nutritional yeast, cauliflower, and toss to coat.
  7. Remove from heat. Adjust seasonings as desired, adding salt or pepper if necessary. Serve hot with additional parsley and red pepper flakes. Enjoy!

Nutrition Facts

For 1 serving of garlic chili pasta with cauliflower (303g)

Nutrient Value %DV
Calories 503
Fats 18g 23%
Saturated fats 2g 12%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 293mg 13%
Carbs 74g 27%
Net carbs 71g
Fiber 4g 13%
Sugar 2g
Protein 18g
Calcium 75mg 8%
Iron 4mg 53%
Potassium 500mg 11%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 97μg
Caffeine 0mg
Choline 33mg 6%
Copper 0.5mg 54%
Fluoride 1μg
Folate (B9) 186μg 46%
Lycopene 0μg
Magnesium 144mg 34%
Manganese 3mg 136%
Niacin 7mg 46%
Pantothenic acid 1mg 27%
Phosphorus 281mg 40%
Retinol 0μg
Riboflavin (B2) 3mg 243%
Selenium 63μg 115%
Theobromine 0mg
Thiamine 1mg 43%
Vitamin A IU 162IU
Vitamin A 8μg 1%
Vitamin B12 0μg 0%
Vitamin B6 0.5mg 35%
Vitamin C 37mg 41%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 16%
Vitamin K 52μg 43%
Zinc 3mg 23%
Sugar 2g
Sucrose 0.2g
Glucose 3g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.1g
Saturated fats 2g 12%
Monounsaturated fats 11g
Polyunsaturated fats 3g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 1g
Cystine 0.3g
Glutamic acid 5g
Glycine 1g
Histidine 0.3g
Hydroxyproline 0g
Isoleucine 1g
Leucine 1g
Lysine 0.5g
Methionine 0.2g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 0.4g
Tryptophan 0.2g
Tyrosine 0.4g
Valine 1g

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