Cauliflower Mac-N-Cheese Recipe
Ingredients
- 1 cups elbow macaroni
- cup cauliflower florets
- Cooking spray
- 1 tablespoon olive oil
- 1 tablespoon all-purpose flour
- cup milk
- 1 cups shredded Cheddar cheese
- (8 ounce) package cream cheese
- teaspoon salt
- 1 teaspoon ground black pepper
Directions
Step 1: Bring a large pot of lightly salted water to a boil. Add elbow macaroni and cook, stirring occasionally, until tender yet firm to the bite, about 8 minutes. Drain the macaroni and set aside.
Step 2: In a separate saucepan, insert a steamer basket and fill with water just below the bottom of the steamer. Bring the water to a boil, then add cauliflower florets. Cover and steam until the cauliflower is tender, about 5 to 6 minutes.
Step 3: Transfer the steamed cauliflower to a blender or food processor and blend until smooth. Set aside.
Step 4: Coat a large saucepan with non-stick cooking spray. Place the saucepan over medium heat. Add olive oil and flour, stirring constantly for 1 to 2 minutes, until a thick paste forms.
Step 5: Slowly add the milk to the flour mixture, stirring continuously until the mixture thickens, about 3 to 4 minutes.
Step 6: Stir in the blended cauliflower, Cheddar cheese, cream cheese, salt, and pepper. Continue stirring until the sauce is smooth and creamy.
Step 7: Add the drained macaroni to the sauce and gently fold until the pasta is evenly coated.
Nutrition Facts (per serving)
- Calories: 471
- Total Fat: 29g (37% DV)
- Saturated Fat: 16g (81% DV)
- Cholesterol: 78mg (26% DV)
- Sodium: 656mg (29% DV)
- Total Carbohydrate: 34g (12% DV)
- Dietary Fiber: 2g (6% DV)
- Total Sugars: 3g
- Protein: 19g (39% DV)
- Vitamin C: 6mg (7% DV)
- Calcium: 375mg (29% DV)
- Iron: 2mg (12% DV)
- Potassium: 249mg (5% DV)
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Comments
Jennifer Fields Hegarty
10/06/2025 01:52:54 PM
Love this! I changed the recipe a bit, doubled the roux, kept the cauliflower in small chunks, instead of using a food processor. Omitted the cream cheese and used several flavors of cheeses, such as American, Swiss, Munster and. Cheddar. Loved incorporating cauliflower for a different flavor and texture.
lgeelhoed
02/04/2017 09:55:54 PM
This was really good! I was looking to incorporate some veggies into my dish and I also appreciated that it did not require baking. I doubled the veggies and blended it with the milk. I used butter instead of oil and added a cup of chopped ham. Delish!
peppini
02/23/2018 04:17:58 AM
Okay this one is hard to admit. My kids said that this tastes as good as my full fat mac and cheese. Actually... they said it was...*cringe*....creamier. The trick here is pureeing the cauliflower in the blender. I added about 3/4 of a cup of the steaming liquid to the blender. This is where the creaminess comes from. I doubled the recipe. I had to make it taste as close to mine as possible because I was trying to fool my kids. So I added a tsp. of onion powder and a 1/2 tsp of garlic powder and a Tbsp of prepared yellow mustard to the cheese/cauliflower mixture. All of the dairy elements were low fat or skim. (the cream cheese was Neufchatel.) I also added extra cauliflower. (By about 2/3 of a cup) My original uses 1/2 cup of butter and 6 cups of whole milk. What an incredibly easy way to cut fat and calories. I LOVE when that happens! This is a Dish of Delish!! Thanks so much for posting the recipe!
StephiMae
06/21/2021 10:31:44 PM
This was the best & easiest homemade mac we have madea yet! Dbl recipe. Used 2 cups of cauli; but could have done 3. Used mild cheddar and Colby jack (that's what I had). Added the cauliflower to boiling pasta when 2 mins remained. Drained and covered to keep warm (and poss keep steaming cauli). Warmed milk before adding bc my husband thinks that's how to prevent grittiness. Perfectly creamy and very cheesy! We had crispy bacon left from breakfast so we crumbled that over the top.
Wonderbeecats
09/14/2019 09:34:59 PM
I tripled the recipe so I'd have extra to freeze. Also, I like making the roux with butter so I used butter instead of oil and used 3 tbsp butter to 3 tbsp flour, then 3 cup skim milk. The thickness of the cheese sauce was perfect. I kept the cream cheese amount the same and the cheddar amount roughly the same but added an additional 1/2 cup Jarlsberg and increased the amount of cauliflower to adjust for the increase in sauce. Very nice recipe, I would make again, and would probably garnish with Frank's red hot sauce prior to serving.
Alana Voeks
04/03/2025 06:15:36 AM
This was a very yummy recipe! I added some extra stuff due to my personal tastes (butter instead of oil, sautéed onion, sautéed mushroom, sautéed garlic, cayenne, paprika, italian seasoning, dijon mustard with chardonnay, power greens), but it would be absolutely delicious without! I just used one pot for everything too, cooking it at different points. The cauliflower does very well with sautéing if you close the lid on the pot too. If you want the sauce even smoother, use a Vitamix mixer if you have it, maybe put it on soup mode! I will definitely make this for myself again when the guys are having something else!
Julie Duran
04/23/2021 02:03:13 AM
The proportion are perfect. Changes I did: macaroni made with chickpeas, vegan mozarella "cheese", vegan cream "cheese", miz of cauliflower and broccoli instead of just cauliflower, flaxseed milk. It turned out to be one the best mac and cheese I had tried. Shocked of the great taste of vegan "cheeses".
Greenegirl
04/20/2020 11:54:58 PM
This was great and I will make it again for sure! I may just use the florets of cauliflower and not grind them in a blender. I put steamed shrimp on top. So, scrumptiously delicious!
Kimberly Wang
06/16/2021 10:27:59 PM
This was such a simple recipe and my family loved it. Thank you kindly for posting it. It was super creamy and I added an extra tablespoon of butter, didn't blend the cauliflower as I simply mashed it to give it extra texture. Wonderful dish that I'll definitely make again.
Lindsay
01/14/2018 10:56:36 PM
Even the toddler and picky 5 year old loved it! I winged it a bit since we didn't have cheddar or cream cheese, so I used havarti and Monterey jack cheeses, and cooked the cauliflower with garlic and onion. We will be trying it again this week by request following the recipe as written. I have pretty high expectations.
Cassidy
03/15/2019 04:49:06 PM
When I made this dish I added way more cauliflower to the cheese sauce and I also left some florets whole and mixed them into the cheese sauce with the noodles. It was really good for breakfast with an egg on top.
abbey hackett
05/07/2025 03:15:19 AM
So easy and delicious. I think it's the cream cheese that adds the extra.
David Miller
09/01/2024 08:58:03 PM
Bro, this turned out better than expected.
Lori Mounts
02/19/2023 10:01:45 PM
Delicious! Thanks! I used natural Irish Dubliner cheese instead of shredded Cheddar, it added an earthy taste to it--we love this recipe, super quick, easy...can't even tell cauliflower is in it (for those trying to "hide" it), may add more next time! Creamy, tasty, will make again.
SteveS
08/25/2021 02:41:21 AM
Yum! Didn’t have cauliflower so used cooked diced carrots. Super good. Will be trying it with cauliflower next time.
Yamzic lord of the yams
04/03/2021 02:31:18 PM
It turned out great! I didn’t add the flour or the olive oil.
Julie Ryan
11/16/2020 12:31:04 AM
Absolutely great!!! Added a bit more cauliflower, some zucchini, a bit of other spices.
Tracy Winte Gotz
10/28/2020 08:24:17 PM
So yummy! You do not even realize there is cauliflower in it. Absolutely yummy!
Daphne
09/22/2020 12:36:01 AM
Very creamy & tasty!
Melanie Wentz Higgins
11/27/2019 02:10:37 PM
Awesome! My kids LOVED it!