Mac and cheese is a childhood favorite that never gets old, but it does get hard to fit into a healthy diet. This Cauliflower “Mac” and Cheese version uses cauliflower instead of pasta. It is still pretty high in fat and calories mostly due to the cheese, but you can feel better about getting some extra vitamins and fiber from the cauliflower, and it is a great way to get kids to eat their veggies. Enjoy as a main or try a smaller portion as a side, if you like mac and cheese you will love this new twist.
Note: Make this gluten free or for Passover by subbing the flour for potato starch and the panko for gluten free panko, leaving them out or topping with crushed nuts.
Cauliflower “Mac” and Cheese
Servings
4 Servings
Ingredients
- 1 small head cauliflower cut into small florets about 5-6 cups
- 1/2 small onion diced
- 1 teaspoon olive oil
- Kosher salt
- Freshly ground black pepper
- 1/4 cup Passover panko
- 2 tablespoons parsley
- 1 teaspoon paprika
- 2 tablespoons butter
- 2 tablespoons flour
- 1 1/4 cups milk (whole milk or coconut is best)
- 1/2 teaspoon granulated garlic
- 1 teaspoon mustard optional
- 1/2 teaspoon paprika
- 2 1/2 cups grated extra sharp cheddar cheese reserve 1/2 cup
Instructions
- Preheat oven to 400°F. Place cauliflower florets on a baking sheet, mix with diced onion and oil, sprinkle with salt and pepper. Roast for 20-25 minutes tossing half way through until browned.
- Lightly toast panko in a frying pan or oven and toss with parsley and paprika.
- Warm the milk in the microwave, so it is just heated through (this helps prevent the cheese sauce from clumping). Heat a medium saucepan over medium med-high heat. Add 2 tablespoons butter and flour then whisk for 2 minutes (until a smooth roux is made), add milk and continue whisking until sauce thickens. Once smooth add salt and pepper and other spices. Then add the cheese reserving 1/2 cup. Mix with spatula and add cauliflower, stir gently. Now add the reserved cheese, mix just enough to evenly distribute.
- Place mixture into a 8×8 inch greased casserole dish and cover with panko mixture. Bake in oven for 20 minutes until toasty and bubbly.
- Nutrition info: 475 cals, 34 g fat, 100 mg cholesterol, 640 mg sodium, 20 g carbohydrates, 4 g fiber, 24 g protein.
Yup
Can I use almond milk?
That is a great question, I have heard for recipes like that that use the cauliflower more to thicken the sauce, I think that can work, but you would have to cook the cauliflower until soft first especially if you don’t want them to notice it, but this dish is really more about the cauliflower so I might suggest another recipe. Maybe this recipe would work http://www.joyofkosher.com/recipes/bbq-cauliflower-cream-sauce/
Tamar- is there a way to puree the cauliflower into the sauce and serve with regular pasta? I am hoping my kids dont sense the cauliflower in the recipe. Any suggestions?
Each serving I’m afraid, cheese is high in cals.
is the whole recipe 475 calories or is each serving 475 calories?
Panko is a Japanese bread crumb that is a little lighter than regular bread crumbs, but any bread crumb will work.
Mac and cheese if a favorite of mine, but as I try to cut down on the carbs I appreciated this version of “mac and cheese”. I made it for Shavuous and it was a hit! Easy to make and delicious!
Hi,please explain what panko is,which supermarket can I find it in South Africa,or what can I substitute it with
Thanks for the comment, some people mix half and half noodles with cauliflower to get that pasta effect, just food for thought.
Made this with dinner tonight and it was a hit. Great flavor, but definitely different than pasta.
made this for dinner last night. it was a hit everyone liked it and no one missed the pasta
It should work well.
Could I use frozen cauliflower for this?