Looking for a cozy dish that’s also good for you? This baked cauliflower mac and cheese gives you the creamy taste you love, plus a boost of veggies and protein.
It mixes whole‑wheat pasta with roasted cauliflower, then tops everything with a golden breadcrumb crust.
Active time: 45 minutes | Total time: 1 hour
Baked Cauliflower Mac and Cheese
Ingredients
Sauce
- 1 small cauliflower head, cut into tiny florets
- 1 medium yellow onion, diced
- 3 garlic cloves, peeled
- ¼ tsp salt (plus extra for seasoning)
- 1 cup shredded white cheddar
- ¼ cup finely grated Parmesan
Filling
- 1 medium cauliflower head, broken into small pieces
- 2 tbsp olive oil
- ¼ tsp salt
- ¼ tsp ground black pepper
- 2 cups whole‑wheat pasta (fusilli or rigatoni work well)
Topping
- ½ cup panko breadcrumbs
- 2 tbsp grated Parmesan
- 1 tbsp olive oil
- ½ tbsp fresh thyme leaves
- ½ tsp lemon zest
- ¼ tsp salt
- ¼ tsp ground black pepper
Directions
- Make the sauce: Put cauliflower, onion, garlic, and a pinch of salt in a large pot. Cover with water, bring to a boil, then simmer 15 minutes until soft. Drain, keeping a cup of the cooking liquid.
- Blend the vegetables with the saved liquid until smooth. Add cheddar and Parmesan, blend again, and season with a little more salt.
- Preheat oven to 450°F (230°C). Toss the second batch of cauliflower with olive oil, salt, and pepper on a baking sheet. Roast 20 minutes, turning once, until browned. Reduce oven temperature to 400°F (200°C).
- Cook the pasta in salted water until just shy of al dente (it will finish cooking in the oven). Drain and return to the pot.
- Mix the roasted cauliflower and half of the cheese sauce into the pasta. Season with salt and pepper. Transfer to a greased 8‑ or 9‑inch square baking dish. Spread the remaining sauce over the top.
- For the topping, stir together breadcrumbs, Parmesan, olive oil, thyme, lemon zest, salt, and pepper. Sprinkle evenly over the dish.
- Bake at 400°F (200°C) for about 10 minutes, until the topping is golden and the dish is hot throughout.
Serves: 4 (about 2 cups per serving)
Nutrition (per serving)
- Calories: 442
- Total Fat: 21 g
- Saturated Fat: 8 g
- Carbohydrates: 48 g
- Fiber: 9 g
- Sugar: 7 g
- Protein: 19 g
- Sodium: 561 mg
- Potassium: 911 mg
- Iron: 13 %
- Vitamin A: 8 %
- Vitamin C: 6 %
- Calcium: 36 %
