Creamy Cauli ‘Carbonara’


  • 2 garlic cloves
  • 1 brown onion
  • 30mL olive oil
  • 1 zucchini (~150g)
  • 1/2 head cauliflower (~300-350g)
  • 1 cup chicken
  • OR 1 cup vegetable stock
  • 100mL cream (or dairy-free alternative)
  • 400-500g of chicken breast (or use BBQ chicken) (optional)
  • 4 rashers shortcut bacon (optional)
  • 8 mushrooms
  • 1/2 - 1 bunch spinach
  • pasta
  • OR zoodles (based on nutrition plan portions)


  • Prep Ingredients: Dice the chicken breast, finely dice the bacon, slice the mushroom and chop the spinach.
  • In a food processor, pulse the garlic, onion, zucchini and cauliflower until finely chopped.
  • Next, place the mix in the microwave in a covered dish and steam for 5mins on high
  • Place the steamed veggie mix back in the food processor or blender with the oil, stock and cream. Blitz until the sauce is creamy and smooth. Put aside to reheat later.
  • During this time, cook your pasta according to instructions on the packet.
  • Meanwhile, heat a frypan and some oil over high heat and cook the chicken until browned and cooked through. Remove from pan.
  • In the same frypan, cook the bacon and mushrooms until the bacon is crispy and mushrooms are tender. Add the chicken and spinach in the final minute of cooking to allow the spinach to wilt slightly.
  • Reheat the cauliflower sauce if needed.
  • Serve pasta topped with the creamy sauce and chicken & veggie mix.
  • Top with grated parmesan and cracked pepper.

You will need a food processor or blender for this recipe.


LCHF adaptation:

Serve with zoodles rather than pasta

Vegetarian adaptation:
Switch chicken for veggie sausage or tofu
Serve without bacon

Vegan adaptation:
Serve without bacon or cheese;
Either replace cream for extra stock or use coconut cream instead. You can also use a vegan cream cheese e.g. Sheese or Tofutti cream cheese (both found in Woolworths).

Thermomix Instructions: 

  1. Add 15g of oil, bacon, chicken and mushrooms to the bowl. Saute for 6mins/120deg/0.5 speed/reverse. In the final minute of cooking, add the spinach to wilt.
  2. Tip chicken mix into a bowl or thermoserver.
  3. Place the garlic, onion, zucchini and cauliflower into the bowl and chop for 4secs/speed 8.
  4. Add remaining 15g of oil and sautee for 5mins/120deg/speed 2.
  5. Add stock (or 1tbsp of stock paste + 1 cup water) and cream to the veggie mix and cook for a further 15mins/90deg/speed 1.
  6. Once cooked, beginning at speed 4, slowly increase the speed up to 9 and puree for 45secs until mix is smooth and creamy.
  7. Serve sauce on top of your pasta and then top with the chicken & veggie mix, a sprinkle of grated parmesan and cracked pepper.