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Cauliflower Mac & Cheese

Makes 4 Servings (about 1 cup each)

  • 6 ounces dried whole wheat elbow pasta (or whole wheat blend) (about 1½ cups)
  • 1½ tablespoons extra virgin olive oil
  • ½ of a small head of cauliflower (7 ⅜th ounces trimmed / 11 ⅝th untrimmed), shredded on the large holes of a box grater (about 2 cups) * It will look like rice
  • 1½ tablespoons all-purpose flour
  • 1½ cups 1% low-fat milk
  • 5 tablespoons low-fat buttery garlic-and-herb spreadable cheese
  • ½ cup reduced-fat Cheddar cheese
  • ¼ cup chopped fresh basil
  • Kosher salt
  • Black pepper

  1. Cook the pasta according to package directions. When done, drain and set aside.
  2. In the same saucepan, heat the oil over medium heat. Add the cauliflower and cook, stirring occasionally, until tender, 4 to 5 minutes. Add the flour and whisk until combined, 1 minute.
  3. Whisk the milk slowly into the cauliflower mixture. Raise the heat and bring to a low boil, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens, about 3 minutes.
  4. Remove from the heat and stir in the garlic-and-herb cheese and the Cheddar cheese until combined. Stir in the cooked pasta until combined. Stir in the basil, and season with salt and pepper to taste.
  5. Serve in individual bowls and top with additional basil as desired.

Nutrition Information per Serving (1 cup): 330 calories, 12g fat (5g saturated), 260mg sodium, 43g carbohydrate, 5g fiber, 16g protein, 15% vitamin A, 45% vitamin C, 35% calcium, 10% iron


Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms

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