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Cauliflower "Mac" and Cheese

Cauliflower "mac" and cheese replaces the pasta with cauliflower florets for a healthy, low-carb version of everyone’s favorite cheesy dish!

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 servings
Calories: 355 kcal
Course: Side Dish
Cuisine: American

Ingredients

For the Cauliflower Mac and Cheese:
  • 8 cups 1-inch cauliflower florets about 2 small heads or 28 ounces florets
  • 2 tablespoons unsalted butter
  • 2 tablespoons all-purpose flour
  • 1 ½ cups whole milk 2% also works; use part half-and-half for a richer flavor
  • 1 teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • ½ teaspoon coarsely ground black pepper
  • ¼ teaspoon garlic powder
  • ⅛ to ¼ teaspoon cayenne pepper
  • 6 ounces FRESHLY SHREDDED extra sharp cheddar cheese about 1 1/2 cups (Do not use pre-shredded! It won’t melt smoothly.)
  • ½ cup full-fat Greek yogurt
For the Topping:
  • 3 tablespoons unsalted butter
  • ¾ cup whole-wheat panko breadcrumbs or regular panko
  • ½ cup grated Parmesan cheese

Instructions

    Cup of Yum
  1. Set the Greek yogurt out to come to room temperature. Place a rack in the center of your oven and preheat to 375°F. Generously coat a 9x13-inch baking dish with nonstick spray.
  2. Place the cauliflower in a large microwave-safe bowl and add 1 inch of water. Cover with a damp paper towel and microwave on high power for 4 minutes. Stir, then recover and microwave for 4 minutes more, until the cauliflower is slightly softened but still definitely fairly al dente. Drain into a colander, then spread into a single layer on paper or kitchen towels and pat dry. Let air dry while you make the sauce.
  3. In a Dutch oven or large, deep stockpot, heat the butter over medium heat.
  4. As soon as the butter melts, sprinkle the flour over the top and cook, whisking constantly, until flour turns light golden brown and smells lightly nutty, about 1 minute. Gradually pour in the milk, whisking constantly to prevent lumps from forming. Bring to a simmer and cook, stirring continuously to make sure the sauce doesn’t stick to the bottom, until the sauce thickens, 3-5 minutes.
  5. Reduce the heat to low. Whisk in the mustard, salt, black pepper, garlic powder, and cayenne pepper.
  6. Next, stir in the cheddar by small handfuls, adding it gradually and stirring all the while to ensure it melts smoothly. Make sure each addition of cheese melts before adding the next.
  7. Remove from the heat. Stir in the Greek yogurt.
  8. Add the cauliflower, stirring gently to combine. The sauce will seem very thick, but will thin out as water is released from the cauliflower when it cooks. Transfer the mixture to the prepared baking dish and spread into an even layer.
  9. Make the topping: In a small bowl, melt the butter. Add the Panko and Parmesan. Stir to combine, then sprinkle evenly over the top of the cauliflower mac.
  10. Bake for 25 to 35 minutes, or until hot and bubbly and the cauliflower is just fork tender. If you’d like to crisp the top, turn the oven to broil for a few minutes until golden in spots. Let rest 5 minutes, then serve.

Notes

  • TO STORE: Refrigerate cauliflower mac and cheese in an airtight container for up to 3 days.
  • TO REHEAT: Reheat leftovers in a 350°F oven or microwave until warmed through.
  • TO FREEZE: Place leftovers in an airtight, freezer-safe container and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating according to the instructions above.
  • TO STORE: Refrigerate cauliflower mac and cheese in an airtight container for up to 3 days.
  • TO REHEAT: Reheat leftovers in a 350°F oven or microwave until warmed through.
  • TO FREEZE: Place leftovers in an airtight, freezer-safe container and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating according to the instructions above.

Nutrition Information

Serving 1 (of 6) Calories 355kcal (18%) Carbohydrates 19g (6%) Protein 17g (34%) Fat 24g (37%) Saturated Fat 14g (70%) Polyunsaturated Fat 1g Monounsaturated Fat 6g Trans Fat 0.4g Cholesterol 69mg (23%) Potassium 577mg (16%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 766IU (15%) Vitamin C 64mg (71%) Calcium 415mg (42%) Iron 1mg (6%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 355

% Daily Value*

Serving 1 (of 6)
Calories 355kcal 18%
Carbohydrates 19g 6%
Protein 17g 34%
Fat 24g 37%
Saturated Fat 14g 70%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 6g 30%
Trans Fat 0.4g 20%
Cholesterol 69mg 23%
Potassium 577mg 12%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 766IU 15%
Vitamin C 64mg 71%
Calcium 415mg 42%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.