If you are looking for healthy healthy food, look no further. This creamy pasta bake gets a healthy upgrade with silky cauliflower-cheese that’s made with a fraction of the calories found in regular mac and cheese. For the filling, we use half whole wheat pasta and half roasted cauliflower florets for a hearty but low carb dish that gives you a full serving of vegetables. And don’t be alarmed by the length of this recipe: It uses few ingredients, very simple techniques and can be doubled if you are cooking for a large crowd.
If you’re looking for comfort food, look no further. Not only can you enjoy creamy mac and cheese, you get a serving of vegetables, which means you don’t have to sacrifice your health journey while enjoying a meal.
Effective time: 45 minutes | Total time: 1 hour
Baked Cauliflower Mac and Cheese
Ingredients
For the sauce
- 1 small cauliflower, divided into small florets
- 1 medium yellow onion, chopped
- 3 cloves garlic, peeled
- ½ tsp salt, divided
- 1 cup (102g) white cheddar cheese, shredded
- 1/4 cup (10g) Parmesan cheese, finely grated
For filling
- 1 medium cauliflower, divided into small florets
- 2 tbsp olive oil
- ¼ tsp salt
- ¼ tsp ground black pepper
- 2 cups (175g) whole wheat pasta, such as fusilli or rigatoni
For the topping
- 1/2 cup (45g) panko breadcrumbs
- 2 tbsp Parmesan cheese, chopped
- 1 tbsp olive oil
- 1/2 tbsp fresh thyme leaves
- 1/2 tsp lemon zest, freshly squeezed
- 1/4 tsp salt
- 1/4 teaspoon black pepper
Directions
To make the sauce: In a large pot, combine the cauliflower, onion and garlic. Cover with water and add ¼ tsp of salt. Bring to a boil, then reduce the heat to low and simmer until the cauliflower is very tender, about 15 minutes. Drain the cauliflower, onion and garlic, reserving the cooking liquid.
Grind the vegetables in a blender. Puree until smooth, gradually adding the cooking liquid until you reach the desired consistency. Add both cheese and puree until smooth. Season with ¼ tsp salt (or to taste).
Preheat the oven to 450°F (230ºC). On a large rimmed baking sheet, toss the cauliflower florets with olive oil. Season with salt and pepper. Bake the cauliflower, tossing once, until crispy and brown, about 20 minutes. Turn the oven down to 400°F (200ºC).
For the filling: Grease an 8- or 9-inch square baking dish. In a large pot of boiling salted water, cook the pasta until al dente (it continues to cook in the oven). Drain well and return to pot. Add the roasted cauliflower and 2 cups of the sauce. Toss gently to coat and season with salt and pepper. Pour the filling into the prepared baking dish. Pour the remaining sauce on top and spread an even layer.
To make the topping: In a small bowl, combine all the topping ingredients. Scatter the breadcrumbs over the mac and cheese and transfer the baking dish to the oven. Bake at 400°F (200ºC) until the mac and cheese is heated through and the top is golden brown, about 10 minutes.
Works: 4 | Serving Size: About 2 cups
Nutritional value (per serving): Calories: 442; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated fat: 9g; Polyunsaturated fat: 1g; Cholesterol – 36mg; Sodium: 561mg; Protein – 48 g; Dietary Fiber: 9g; Sugar: 7g; Protein: 19g
Food Bonus: Potassium: 911mg; Iron: 13%; Vitamin A: 8%; Vitamin C: 6%; Calcium: 36%
Originally published November 1, 2020; Updated June 2026
