With over 14 grams of protein per serving this cauliflower mac and cheese is the perfect comfort food, you can feel good about enjoying regularly!
What is it about cold, snowy weather that just makes us want to curl up by the fire with a warm bowl of comfort food? Before you rush to the cupboard to whip of a blue box of the orange stuff, I urge you to give this dish a try. As a busy working from home mother of a 5 month old, I can tell you that this dish only took 20 minutes to prepare and 20 minutes to bake. If I hadn’t been interrupted by my son at the end of the meal, I could have easily eaten the entire pan. It is just that good.
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.
The best part? Each serving is only 300 calories and is loaded in protein, fiber, calcium and over a day’s worth of Vitamin C! Here are some of the perks of this dish:
Freebie Flavor Boosters: Garlic and Dijon mustard have very minimal calories but add a ton of extra flavor.
Cauliflower: By adding a head of cauliflower to the cheese sauce, you gain tons of nutrients and bulk without many calories and zero fat.
Skim Milk: Who said you need whole milk to make a cheese sauce?
By using whole wheat shells, the dish gets an added dose of 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.
Cauliflower Mac and Cheese with Panko Topping
Ingredients
- 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
Instructions
- Pre-heat oven to 450 degrees.
- Steam cauliflower until tender, about 8-10 minutes then remove from pan and set aside.
- Whisk together milk and flour in a sauce pot over medium heat until mixture starts to thicken, about 5-7 minutes.
- 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.
- Add noodles and check for seasoning before pouring into a casserole baking dish.
- 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.
Nutrition:
For more healthy and easy dinner recipes, check out my Pinterest board!
Millican Pecan
I think this recipe has all the ingredients for the ultimate comfort food, plus better for you! I’ve been looking for more recipes with cauliflower and this is perfect. I could do this and a nice baby greens salad.
Liz DellaCroce
Yes great idea!
Robyn Wright
I made this for my twin granddaughters on Saturday. They were staying the night with me and I always try to get more veggies in their meals (they are 19 months). Now mac & cheese is not my personal favorite side dish but I know the girls love it generally as well as my husband. When I first put everything in the casserole it was very creamy and yummy, but after baking it the pasta seemed to soak up all the moisture and it was not nearly as creamy. Did I do something wrong? Is there a fix for this? I do still love that I got in that cauliflower in their dinner.
Liz DellaCroce
You didn’t do anything wrong – pasta will always absorb the moisture over time. I would say just add a bit more of the liquid ingredients next time? Sometimes certain brands of pasta absorb a bit more of the liquid. Either way I hope it still tasted delicious!
Susan
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.
Judie
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.
Liz DellaCroce
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.
Joyce
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
Liz DellaCroce
Oh I’m so thrilled to hear it!! Thank you so much Joyce!
Lindsay Parks
This looks delicious! Would greek yogurt work in place of regular plain yogurt?
Liz DellaCroce
Yes absolutely!!
Erin @ Dinners, Dishes and Desserts
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 :)
Liz DellaCroce
I tricked mine! I bet you could trick yours!
Kim Beaulieu
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
Liz DellaCroce
Exactly!! Panko is cauliflowers bff. ;-)
cheri
I’ve been on a cauliflower kick for a bit now. Love this!
Liz DellaCroce
Let me know what you think!!
Kendra
I’ve never tried pureeing cauliflower for mac n cheese but this looks absolutely amazing – will try soon! Thank you for sharing!
Liz DellaCroce
I hope you like it!!
Meredith
Love the healthy spin you put on this, so delicious!
Liz DellaCroce
Thank you Meredith!! I couldn’t resist. :)
Becca @ Amuse Your Bouche
He doesn’t like macaroni cheese?! Whaaat! I’ll have his portion :D this version looks great!
Liz DellaCroce
I know right? He’s crazy!
Barbara | Creative Culinary
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! :)
Liz DellaCroce
Ok that is such a great idea!!! Who needs the pasta?! hahah
Joanne
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!
Liz DellaCroce
My boys loved it and had no idea there was cauliflower!!
Gaby
What a great way to enjoy the best comfort food with no guilt!!
Liz DellaCroce
Guilt free is my middle name, sista!
Cassie
All the mac & cheese!! I love this crunchy topping!
Liz DellaCroce
I wish we were enjoying it all together in one room!!! xo
Jeanette | Jeanette's Healthy Living
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!
Judit & Corina @WineDineDaily
What a delicioious way to use cauliflower! Love the cripy panko topping it looks very tempting.
Cheers,
J+C
Liz DellaCroce
The crispy panko makes it!
Kelli @ The Corner Kitchen
I love all thing cauliflower, and that panko-parm crust….I want this now. Love this recipe, Liz!
Liz DellaCroce
I can’t quit cauliflower!! :)
Erin | The Law Student's Wife
LOVE the sneaky veggies in here Liz! Nothing floats my boat like lightened up comfort food.
Liz DellaCroce
Just call me Sneaky Suzie!! :)
Phi @ Sweetphi
This looks delicious! I love cauliflower in mac and cheese so I’m definitely going to have to try this one!
Liz DellaCroce
I hope you like it!!
Anna@CrunchyCreamySweet
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!
Liz DellaCroce
Shh..don’t tell my family!!:)
Julia
I love sneaking veggies in! The panko topping looks awesome too!
Liz DellaCroce
You and me both!! :)
Amy @Very Culinary
Panko/Parmesan crust FTW< liz. And who loves cauliflower? ^^^ This gal. I want to taste it!!
Liz DellaCroce
Dude the crust just takes it to the next level!!
Lauren @ Climbing Grier Mountain
So excited to try this! I’ve been waiting to make a cauli recipe FOREVER! This looks amazing!
Liz DellaCroce
I hope you try it!!!
Alice // Hip Foodie Mom
I absolutely love cauliflower and always try to sneak it into my veggie mac and cheese. . I love this recipe!
Liz DellaCroce
Thank you so much!! I love it too. :)
steph@stephsbitebybite
Oh yes!! Love this skinny trick for mac and cheese!
Liz DellaCroce
I’m a huge fan of skinny tricks. :)
Meagan @ A Zesty Bite
I love that you used cauliflower in this dish. It looks great Liz.
Liz DellaCroce
I can’t quit the white veg!!
Jenny Flake
Loving your style of mac today! Bring on the the cheesy goodness :)
Liz DellaCroce
Thanks sista!! Trying to get my bikini body back by Miami – LOL!! (I hope you sense my sarcasm..)
Ali | Gimme Some Oven
Whoa! LOVE that there’s an entire head of cauli in there. I want to dive in!
Liz DellaCroce
Heck yes sista!!! Wishing I had added blue cheese now that I saw yours!!
Lauren at Keep It Sweet
This is absolutely my kind of mac n cheese!
Liz DellaCroce
I’m all for food I can eat without guilt :)
Taylor @ Food Faith Fitness
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!
Liz DellaCroce
Omg I love cauli mashed “potatoes”!!! Need to make those again soon.
Nutmeg Nanny
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!
Liz DellaCroce
Thank you for including me friend!!! xo
Tina Muir
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!
Liz DellaCroce
Wow good luck with your training!! So incredible!
Linz @ Itz Linz
YUM! i have a head of cauliflower that needs to be used – this looks perfect!!
Liz DellaCroce
This is perfect for that!!
Maryea {happy healthy mama}
Wow–mac and cheese mania?! Love your healthy version. :)
Liz DellaCroce
Isn’t that incredible!??
Rachel Cooks
Oh Rich….no mac and cheese either?! So glad he still liked this version. Looks phenomenal!
Liz DellaCroce
LOL He will eat a whole roasted fish but not mac and cheese. Or tacos. Or chili….
Erin @ Texanerin Baking
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! ;)
Liz DellaCroce
I like horseradish in leui of mustard. Otherwise just add more cheeses!! I swear you won’t taste it!