Mac and cheese gets a healthy makeover with pureed cauliflower, tangy yogurt and crispy panko. This is comfort food you can feel good about enjoying regularly!
The only thing more comforting than a bowl of creamy mac and cheese is a bowl of creamy mac and cheese that won’t land on your hips. Don’t worry, where this dish lacks in fat and calories it far than makes up for in flavor. My secret? An entire head of cauliflower is steamed then pureed with tangy dijon, fresh garlic, Parmigiano-Reggiano and extra sharp cheddar cheese.
Before you ask, let me calm your fears: no, you do not taste the cauliflower. Trust me, my husband would have been the first to tell me. In fact, he doesn’t even like mac and cheese but he loved this version.
By using whole wheat shells, the dish gets an added dose or protein and fiber that will help keep you satisfied on a smaller portion. In fact, with over 14 grams of protein per serving this pasta would be a perfect meatless entree served with a side salad.
Your fork is waiting.
- 4 cups cooked whole wheat pasta shells or short pasta of choice
- 1 head cauliflower cut into florets
- 2 cups skim milk
- 1 tablespoon flour
- 2.5 ounces sharp cheddar
- 1 clove garlic grated
- 1 tablespoon dijon mustard
- 1 pinch nutmeg
- ½ teaspoon sea salt
- 1/4 teaspoon cayenne
- ¼ cup plain yogurt
- ½ cup panko bread crumbs
- 1 tablespoon olive oil
- 3 tablespoons parmesan cheese
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Pre-heat oven to 450 degrees.
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Steam cauliflower until tender, about 8-10 minutes then remove from pan and set aside.
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Whisk together milk and flour in a sauce pot over medium heat until mixture starts to thicken, about 5-7 minutes.
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Add grated cheddar, garlic, dijon, nutmeg, salt and cayenne and whisk until cheese is melted. Stir in the steamed cauliflower and yogurt then puree until smooth with an immersion blender or pulse until smooth in a blender or food processor.
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Add noodles and check for seasoning before pouring into a casserole baking dish.
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In a small bowl, mix together panko, olive oil and parmesan cheese. Sprinkle mixture evenly over the noodles then bake for 15-20 minutes or until topping turns golden brown.
I love mac & cheese, and it’s nice that this one has a veggie in it, so the meal is complete. If you are like me and want more protein, you can use Barilla Plus pasta, which is a high protein version.
Hubby and I both need low sodium. How would this be without adding the sea salt? or any salt? Any other suggetions for lowering the sodium content? Love the cauliflower and would love to try this. Please help!! Thanks.
Your best bet to lower the sodium would be to pick a lower sodium cheese or to skip the sea salt. The flavor will be lacking, however, especially if you’re looking to mimic the classic flavor of mac and cheese.
Made this for dinner tonight. It took our leftover pork tenderloin to new heights! The sauce was wonderfully creamy and the addition of the mustard and nutmeg gave great flaver. The panko, Parmesan crumbs were delicious!
Thanks! Found you through Pinterest.
Joyce
Oh I’m so thrilled to hear it!! Thank you so much Joyce!
This looks delicious! Would greek yogurt work in place of regular plain yogurt?
Yes absolutely!!
Love the healthy version of this with cauliflower. I might have to try this with my husband. He can’t stand cauliflower, but I would love to trick him :)
I tricked mine! I bet you could trick yours!
This is stunning. I love cauliflower so I can’t wait to try this. Plus there’s panko and that’s never a bad thing. xx
Exactly!! Panko is cauliflowers bff. ;-)
I’ve been on a cauliflower kick for a bit now. Love this!
Let me know what you think!!
I’ve never tried pureeing cauliflower for mac n cheese but this looks absolutely amazing – will try soon! Thank you for sharing!
I hope you like it!!
Love the healthy spin you put on this, so delicious!
Thank you Meredith!! I couldn’t resist. :)
He doesn’t like macaroni cheese?! Whaaat! I’ll have his portion :D this version looks great!
I know right? He’s crazy!
One of my favorite ways to serve cauliflower is just by topping it with a cheese and mustard mixture…so I thought this sounded great. But you say you can’t even taste it? Am I the only one just a bit disappointed; I actually LIKE cauliflower! Still it seems to be taking the place of other higher caloric foods all over the place. I’m good with that! :)
Ok that is such a great idea!!! Who needs the pasta?! hahah
I am always up for healthifying my favorite comfort foods! This way it’s like a double win when you eat it…you satisfy your cravings WITHOUT breaking the calorie bank. I bet I could fool the.boy with this creamy cauliflower sauce!
My boys loved it and had no idea there was cauliflower!!
What a great way to enjoy the best comfort food with no guilt!!
Guilt free is my middle name, sista!
All the mac & cheese!! I love this crunchy topping!
I wish we were enjoying it all together in one room!!! xo
So funny, I made something similar a few weeks ago – love using cauliflower as a creamy substitute in all sorts of dishes. This looks fantastic Liz!
What a delicioious way to use cauliflower! Love the cripy panko topping it looks very tempting.
Cheers,
J+C
The crispy panko makes it!
I love all thing cauliflower, and that panko-parm crust….I want this now. Love this recipe, Liz!
I can’t quit cauliflower!! :)
LOVE the sneaky veggies in here Liz! Nothing floats my boat like lightened up comfort food.
Just call me Sneaky Suzie!! :)
This looks delicious! I love cauliflower in mac and cheese so I’m definitely going to have to try this one!
I hope you like it!!
This is a genius idea! A whole head of cauliflower – gotta try this! Love your mac and cheese, Liz!! I am having so much fun checking out all the mac and cheese mania posts!
Shh..don’t tell my family!!:)
I love sneaking veggies in! The panko topping looks awesome too!
You and me both!! :)
Panko/Parmesan crust FTW< liz. And who loves cauliflower? ^^^ This gal. I want to taste it!!
Dude the crust just takes it to the next level!!
So excited to try this! I’ve been waiting to make a cauli recipe FOREVER! This looks amazing!
I hope you try it!!!
I absolutely love cauliflower and always try to sneak it into my veggie mac and cheese. . I love this recipe!
Thank you so much!! I love it too. :)
Oh yes!! Love this skinny trick for mac and cheese!
I’m a huge fan of skinny tricks. :)
I love that you used cauliflower in this dish. It looks great Liz.
I can’t quit the white veg!!
Loving your style of mac today! Bring on the the cheesy goodness :)
Thanks sista!! Trying to get my bikini body back by Miami – LOL!! (I hope you sense my sarcasm..)
Whoa! LOVE that there’s an entire head of cauli in there. I want to dive in!
Heck yes sista!!! Wishing I had added blue cheese now that I saw yours!!
This is absolutely my kind of mac n cheese!
I’m all for food I can eat without guilt :)
I always eat cauli “mashed potatoes” but would have never thought of putting it in Mac and Cheese! You, girl, are brilliant! And I love the crispy topping. It’s not mac n’ cheese without crispy topping!
Omg I love cauli mashed “potatoes”!!! Need to make those again soon.
I have been in LOVE with cauliflower sauce lately. It’s so smooth and creamy. Cannot get enough! Thank you so much for helping us kick off the event, you’re the best!
Thank you for including me friend!!! xo
Yes Please!!! That sounds incredible! I love stuff with a crunch, so this makes mac and cheese even better!! I think I may make that this week. As I am in my intense part of my training for the half marathon, running 75 miles a week, I need to keep my carbs up, but I can enjoy some delicious meals. This is coming to my belly very soon!!! Thanks!
Wow good luck with your training!! So incredible!
YUM! i have a head of cauliflower that needs to be used – this looks perfect!!
This is perfect for that!!
Wow–mac and cheese mania?! Love your healthy version. :)
Isn’t that incredible!??
Oh Rich….no mac and cheese either?! So glad he still liked this version. Looks phenomenal!
LOL He will eat a whole roasted fish but not mac and cheese. Or tacos. Or chili….
You can’t taste the cauliflower?! Maybe I need to try this version, then. :) Or do you suppose the mustard plays a part in hiding the taste? I can’t do mustard. I have something of an, um, mustard phobia. I don’t even want it in my fridge! ;)
I like horseradish in leui of mustard. Otherwise just add more cheeses!! I swear you won’t taste it!