Cauliflower Mac and Cheese

by Alison on April 6, 2010


  • 12 oz whole wheat macaroni
  • head of cauliflower, coarsely chopped
  • 3/4 whole wheat breadcrumbs (I used panko, Ian’s has a whole wheat panko crumb)
  • 1/2 cup parsley, chopped
  • 1 Tbsp olive oil
  • 1 tsp salt
  • 3/4 tsp pepper
  • 1 1/2 cups shredded low fat sharp cheddar (a really good one)
  • 1/2 cup 1% milk (non fat would be fine)
  • cayenne (optional)
  • 1 medium onion, finely diced
  • 1 1/2 cups reduced fat sour cream
  • 1 Tbsp mustard powder


Preheat the oven to 400 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.

Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Steam cauliflower on top or add to the pasta for the last 3 minutes.  Drain and transfer to a large bowl.

In a skillet heat the olive oil, add the bread crumbs, 1/4 tsp salt and pepper stir to coat all the crumbs with the oil (this will give a super crisp top) add the parsley, stir to mix well.

Return the pasta pot to medium heat and coat with cooking spray.  Add the onion 3/4 tsp salt and 1/2 tsp pepper and cook, stirring occasionally until soft about 5 minutes.  Add the milk, sour cream and cheese, mustard power, and cayenne (if using) to the pot and stir until the cheese melts.   Mix in the pasta and cauliflower.  Transfer to the prepared baking dish

Sprinkle the crumbs over the top of the macaroni and cheese. Bake for 15 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.

Makes 8 servings (these servings are large and filling.

6 points per serving (other nutrition information to follow soon)

If you can wait 5 minutes before serving it will serve up much prettier (but I never can)

Be Sociable, Share!


Biz April 6, 2010 at 5:38 PM

My recipe is so similar!! Except I reduced the noodles to 10 ounces and used regular elbow macaroni – 2 pounds of cauliflower, low fat milk, sour cream, cayenne pepper, dry mustard, 75% reduced fat Cabot cheese and then for the topping, I used 2 toasted arnold thins put in a food processor with fresh cilantro and 1/2 teaspoon olive oil.

I just pulled it out of the oven – it’s going to be for my lunches – no one in my family will touch it with a 10 foot pole!

Thanks Alison!

Alison April 6, 2010 at 6:01 PM

Sounds awesome, funny how similar they were 🙂

Biz April 6, 2010 at 5:51 PM

Oh – and mine made 6 servings – each on at 390 calories, 11.5 fat, 52 carbs, 6 fiber, 21 protein – now I can’t wait for lunch tomorrow!

Nicole, RD April 7, 2010 at 10:22 AM

This sounds awesome! Definitely making this!

Comments on this entry are closed.

{ 3 trackbacks }

Previous post:

Next post: