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Cauliflower Mac and Cheese with Panko Topping

With over 14 grams of protein per serving this cauliflower mac and cheese is the perfect comfort food, you can feel good about enjoying regularly!

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 6
Calories: 300 kcal
Course: Side Dish , Main Course
Cuisine: American

Ingredients

  • 4 cups cooked whole wheat pasta shells (or short pasta of choice)
  • 1 head cauliflower (cut into florets)
  • 2 cups skim milk
  • 1 tablespoon flour
  • 2.5 ounces sharp cheddar
  • 1 clove garlic (grated)
  • 1 tablespoon Dijon mustard
  • 1 pinch nutmeg
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne
  • ¼ cup PLAIN yogurt
  • ½ cup Panko bread crumbs
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons Parmesan Cheese

Instructions

    Cup of Yum
  1. Pre-heat oven to 450 degrees.
  2. Steam cauliflower until tender, about 8-10 minutes then remove from pan and set aside.
  3. Whisk together milk and flour in a sauce pot over medium heat until mixture starts to thicken, about 5-7 minutes.
  4. Add grated cheddar, garlic, dijon, nutmeg, salt and cayenne and whisk until cheese is melted. Stir in the steamed cauliflower and yogurt then puree until smooth with an immersion blender or pulse until smooth in a blender or food processor.
  5. Add noodles and check for seasoning before pouring into a casserole baking dish.
  6. In a small bowl, mix together panko, olive oil and parmesan cheese. Sprinkle mixture evenly over the noodles then bake for 15-20 minutes or until topping turns golden brown.

Nutrition Information

Calories 300kcal (15%) Carbohydrates 42.5g (14%) Protein 14.6g (29%) Fat 7.8g (12%) Saturated Fat 2.8g (14%) Polyunsaturated Fat 5g Cholesterol 16mg (5%) Sodium 464mg (19%) Fiber 5.3g (21%) Sugar 8.5g (17%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 300

% Daily Value*

Calories 300kcal 15%
Carbohydrates 42.5g 14%
Protein 14.6g 29%
Fat 7.8g 12%
Saturated Fat 2.8g 14%
Polyunsaturated Fat 5g 29%
Cholesterol 16mg 5%
Sodium 464mg 19%
Fiber 5.3g 21%
Sugar 8.5g 17%

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