Cauliflower Mac and Cheese - The Lemon Bowl
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4.41 from 5 votes

Cauliflower Mac and Cheese with Panko Topping

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!
Course Main Course, Pasta, Side Dish
Cuisine American
Keyword mac and cheese using cauliflower
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
Calories 300kcal
Author Liz Della Croce


  • 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


  • 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.


Calories: 300kcal | Carbohydrates: 42.5g | Protein: 14.6g | Fat: 7.8g | Saturated Fat: 2.8g | Polyunsaturated Fat: 5g | Cholesterol: 16mg | Sodium: 464mg | Fiber: 5.3g | Sugar: 8.5g