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Healthy Pasta with Bay Scallops and Creamy Cauliflower Sauce

  • Author: Jordan Cord
  • Total Time: 35 minutes
  • Yield: 4 1x


This light pasta dish involves fresh bay scallops, artichoke hearts, and a creamy, decadent-tasting white wine sauce. It's ready to serve in under 40 minutes!



Cauliflower Sauce

  • 1/2 head of cauliflower [3 cups after boiled]
  • 8 cups water
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 4 cloves of garlic, minced
  • 2 sprigs fresh thyme
  • 1 Tablespoon olive oil
  • 1/4 cup regular coconut milk from carton, not canned [we use So Delicious brand]
  • 1 Tablespoon white wine vinegar


  • 1 pound bay scallops
  • 8 oz. black bean pasta
  • 8 cups water
  • 1 - 15 oz. can artichoke hearts, drained and roughly chopped


Cauliflower Sauce

  1. In a large pot, bring water to boil.
  2. While water is reaching temperature, wash and chop cauliflower into large florets. Once boiling, add cauliflower to the water along with 1/2 teaspoon of salt.
  3. In a large skillet, heat olive oil to medium, add minced garlic and thyme. Sauté until cauliflower is done cooking – 8 to 10 minutes. Set skillet aside for cooking scallops later.
  4. When cauliflower is tender, drain it and save back 1/2 cup of the water from boiling.
  5. Add cauliflower, sautéed garlic, water, 1 teaspoon each of sea salt and black pepper, coconut milk, white wine vinegar, and blend until smooth.


  1. In a large pot, bring 8 cups of water to a boil and add a pinch of salt. Add pasta and stir occasionally.
  2. In the skillet we used earlier, add 2 tablespoons of olive oil, bring to medium heat, and toss artichokes into the pan. Stir them around until heated, about 4-5 minutes.
  3. Carefully toss scallops into the hot skillet and stir frequently until cooked through – about 3 to 4 minutes.
  4. Add cauliflower sauce and continue stirring.
  5. Drain pasta and then toss into the skillet to coat with sauce.
  6. Serve immediately and enjoy!
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Category: Main


  • Serving Size: 1
  • Calories: 350
  • Sugar: 6 g
  • Sodium: 1150 mg
  • Fat: 9 g
  • Carbohydrates: 28 g
  • Fiber: 15 g
  • Protein: 42
  • Cholesterol: 26 mg