If you love the creamy, cheesy goodness of traditional mac and cheese but want a healthier, lower-carb alternative, this Cauliflower Mac & Cheese Recipe is just what you need. This dish swaps out pasta for tender, roasted cauliflower florets, providing a nutritious, delicious meal that’s perfect for those watching their carb intake or seeking to add more vegetables to their diet without sacrificing flavor.
Mac and cheese is a beloved comfort food classic, but traditional versions often pack a high calorie and carb count due to the pasta base. Enter cauliflower — a versatile, nutrient-dense vegetable that mimics the texture of pasta when cooked just right. This recipe transforms cauliflower into a cheesy, creamy delight that will satisfy cravings while boosting your vegetable intake. Whether you’re on a keto diet, gluten-free, or simply aiming for a healthier lifestyle, this cauliflower mac and cheese is easy to make, packed with flavor, and sure to become a new family favorite.
Nutrition Information (Per Serving)
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Calories: 280 kcal
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Protein: 12g
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Fat: 18g
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Carbohydrates: 12g
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Fiber: 5g
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Sugar: 5g
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Calcium: 25% of Daily Value
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Vitamin C: 70% of Daily Value
This recipe is rich in vitamins C and K from cauliflower and delivers a good amount of calcium and protein from the cheese.
Recipe Details
| Detail | Time/Info |
|---|---|
| Prep Time | 15 minutes |
| Active Time | 25 minutes |
| Resting Time | 5 minutes |
| Total Time | 45 minutes |
| Cuisine | American / Comfort Food |
| Course | Main Course / Side Dish |
| Servings | 4 |
| Calories | 280 per serving |
Equipment Needed
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Large mixing bowl
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Baking dish (8×8 inches or similar)
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Saucepan
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Whisk
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Knife and cutting board
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Colander or steamer
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Oven
Ingredients
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1 large head cauliflower, cut into small florets
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2 tablespoons butter
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2 tablespoons all-purpose flour (or gluten-free flour)
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2 cups milk (whole milk or 2%)
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1 ½ cups shredded sharp cheddar cheese
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½ cup shredded mozzarella cheese
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¼ cup grated Parmesan cheese
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1 teaspoon garlic powder
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1 teaspoon onion powder
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½ teaspoon smoked paprika (optional)
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Salt and pepper, to taste
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¼ teaspoon mustard powder (optional for extra flavor)
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Fresh parsley or chives for garnish (optional)
Instructions
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Preheat Oven and Prepare Cauliflower:
Preheat your oven to 375°F (190°C). Steam or boil the cauliflower florets for 5-7 minutes until just tender but not mushy. Drain well and set aside. -
Make the Cheese Sauce:
In a medium saucepan, melt the butter over medium heat. Once melted, whisk in the flour and cook for 1-2 minutes to form a roux, stirring constantly until it turns a light golden color. -
Add Milk Gradually:
Slowly pour in the milk while whisking continuously to avoid lumps. Continue cooking and whisking until the sauce thickens, about 5-7 minutes. -
Incorporate Cheese and Seasonings:
Remove the sauce from heat and stir in the shredded cheddar, mozzarella, and Parmesan cheese until melted and smooth. Add garlic powder, onion powder, smoked paprika, mustard powder (if using), salt, and pepper. Adjust seasoning to taste. -
Combine Cauliflower and Cheese Sauce:
Place the steamed cauliflower florets in a large mixing bowl or directly into the baking dish. Pour the cheese sauce over the cauliflower and gently stir to coat evenly. -
Bake:
Transfer the mixture to a greased baking dish if not already in one. Bake uncovered for 15-20 minutes, until the top is bubbly and golden brown. -
Rest and Serve:
Remove from the oven and let the dish rest for 5 minutes before serving. Garnish with fresh parsley or chives if desired.
Tips for Perfect Cauliflower Mac & Cheese
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Don’t overcook the cauliflower; it should be tender but not mushy for the best texture.
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Use sharp cheddar cheese for a more pronounced cheesy flavor.
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For a crispy top, sprinkle some extra Parmesan or breadcrumbs before baking.
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Substitute milk with almond or oat milk for a dairy-free version (use vegan cheese accordingly).
Why This Cauliflower Mac & Cheese Recipe Works
This recipe is a fantastic way to enjoy the creamy indulgence of traditional mac and cheese without the heaviness of pasta. Cauliflower’s mild flavor allows the cheese sauce to shine, while its texture offers a satisfying bite. The homemade cheese sauce is rich but made with wholesome ingredients, avoiding processed cheese powders often found in boxed versions. Plus, roasting or steaming cauliflower preserves most of its nutrients, making this a dish that’s both indulgent and nourishing.
Conclusion
If you’re craving comfort food but want a healthy upgrade, this Cauliflower Mac & Cheese Recipe is an excellent choice. It’s easy to prepare, packed with nutrients, and delivers all the creamy, cheesy satisfaction you love. Perfect for weeknight dinners, meal prep, or even as a side dish for family gatherings, this recipe will quickly become a staple in your kitchen. Give it a try and enjoy a deliciously guilt-free take on a classic favorite!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.