Roasted Cauliflower Pasta with Lemon and Parmesan

Pasta with Cauliflower

Pasta with cauliflower, crunchy toasted breadcrumbs, sharp Pecorino Romano, and a surprising but subtle touch of anchovies—this Italian-inspired dish is simple, comforting, and full of savory depth. If you think you don’t like anchovies, give them a chance here: they dissolve into the olive oil and onion, adding umami and richness without any overt “fishy” flavor. Many classic Italian recipes rely on anchovies for that hidden layer of savoriness.

Yield: 6 servings

Serving size: 1 1/2 cups

WW Personal Points: 7

Calories: 274.4 kcal

Protein: 11.2 g

Carbohydrates: 51 g

Fat: 6.1 g

Fiber: 8.7 g

Course: Dinner | Cuisine: Italian

About This Recipe

This recipe was adapted from my Sicilian friend Julia. It comes together quickly and relies on a few pantry staples—spaghetti, cauliflower, olive oil, breadcrumbs, Pecorino Romano, and anchovies—to make a satisfying weeknight meal. The cauliflower adds bulk and a mild sweetness while the toasted breadcrumbs bring texture. Tossed with parsley and cheese, the result is bright and balanced.

Ingredients

• 12 oz spaghetti (Ronzoni Smart Taste, whole wheat, or your preferred pasta)
• 1 large head cauliflower, roughly chopped (about 3 cups)
• 3 1/2 tsp extra virgin olive oil, divided
• 1/3 cup Italian seasoned breadcrumbs (whole wheat breadcrumbs work well)
• 5 anchovies
• 1 medium onion, chopped
• 6 tbsp Pecorino Romano cheese, grated
• 1/2 cup chopped fresh parsley
• Salt and freshly ground black pepper, to taste

Instructions

1. Bring a large pot of salted water to a boil and cook the spaghetti according to package directions until al dente. Reserve 1 cup of the pasta cooking water before draining.
2. While the pasta cooks, steam or boil the chopped cauliflower until tender, then drain and set aside.
3. In a small skillet, heat 1/2 teaspoon of olive oil over medium heat. Add the breadcrumbs and toast, stirring, until they are golden brown and fragrant. Be careful not to burn them. Remove from heat and set aside.
4. In a large frying pan, heat the remaining olive oil over medium heat. Add the anchovies and sauté, breaking them up with a spatula, until they begin to dissolve into the oil.
5. Add the chopped onion to the pan and cook until softened and golden, about 6–8 minutes.
6. Stir in the steamed cauliflower and mix thoroughly so the flavors combine and the cauliflower warms through.
7. Add the drained pasta to the pan along with the chopped parsley, grated Pecorino Romano, and 1/2 cup of the reserved pasta water. Toss well to combine. Add more reserved pasta water as necessary to create a light, silky sauce that coats the pasta.
8. Season with salt and freshly ground black pepper to taste. Keep in mind the anchovies and Pecorino are salty, so season lightly at first.
9. Divide the pasta evenly among six plates. Sprinkle the toasted breadcrumbs over each portion for crunch and serve immediately.

Tips and Variations

– If you prefer a milder option, reduce the anchovies to 2–3, or replace them with a teaspoon of anchovy paste. The goal is to enhance the savory profile without creating a fish-forward taste.

– For a gluten-free version, substitute brown rice or another gluten-free pasta and use gluten-free breadcrumbs. The recipe adapts well to gluten-free pantry swaps.

– To make this vegetarian, omit the anchovies and increase the Pecorino a bit for umami, or add a splash of soy sauce (or miso thinned with water) to mimic the savory depth.

– Leftovers keep well in the refrigerator for 2–3 days. Reheat gently on the stovetop with a splash of water or olive oil to restore creaminess.

Nutrition

Per serving (1 1/2 cups): Approximately 274.4 calories, 11.2 g protein, 51 g carbohydrates, 6.1 g fat, and 8.7 g fiber.

Notes

This simple, rustic pasta is all about layered flavors and texture contrasts: tender cauliflower, silky pasta, salty Pecorino, and crisp toasted breadcrumbs. Try it once and you’ll see why small touches—like anchovies dissolving into the oil—make a big difference.