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Hidden Cauliflower Mac n' Cheese in the Instant Pot!

This healthy Mac n' Cheese makes an easy weeknight dinner, ready in about 30 minutes. I love how you can sneak an entire pound of cauliflower into this pasta, because it practically dissolves when you give it a stir after cooking it in the Instant Pot. Vegan & gluten-free variations are included!

Prep Time
7 mins
Cook Time
7 mins
Additional Time
25 mins
Total Time
35 mins
Servings: 6
Calories: 305 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pound whole wheat macaroni (see gluten-free option, if needed)
  • 4 cups water
  • 2 tablespoons soy sauce (or tamari, for gluten-free)
  • 1 tablespoon spicy brown mustard
  • 1 1/2 teaspoons fine sea salt
  • 1 pound cauliflower florets (fresh or frozen)
  • 4 ounces extra-sharp cheddar cheese
  • 1/4 cup grated parmesan (or other choice, like Gruyere)

Instructions

    Cup of Yum
  1. Pour the pasta into the Instant Pot and add the water, soy sauce, mustard, and salt. Stir well to combine, then add the cauliflower on top without stirring, making sure that the cauliflower layer completely covers the pasta for even cooking.
  2. Secure the lid and move the steam release valve to Sealing. Select Manual or Pressure Cook to cook on high pressure for 3 minutes. While the pot is coming to pressure, shred the Cheddar (you should have about 1 cup).
  3. When the cooking cycle is complete, let the pressure naturally release for 10 minutes (so don't touch the pot until 10 minutes has passed), then move the steam release valve to Venting to release any remaining pressure.
  4. When the floating valve drops, remove the lid and stir the pasta well, using a spatula to break up any pasta that has stuck together or stuck to the bottom of the pot. (A little sticking is to be expected, but it will loosen up when you stir.) Use the spatula to mash any intact cauliflower florets against the side of the pot to help them dissolve into the pasta sauce.
  5. Add the Cheddar and Parmesan and stir well. Adjust the seasonings as needed and serve warm. Store leftovers in an airtight container in the fridge for 4 days.

Notes

  • All of the recipes in The Fresh & Healthy Instant Pot Cookbook are gluten-free or include a gluten-free modification, and there is also a tested vegan modification for most recipes, too. Other than this Mac n' Cheese recipe, all of the sauces are all naturally vegan and dairy-free, to make swapping out the protein easy.
  • Make it Vegan: Use store-bought vegan cheese, or make a cashew “cheese” sauce. Soak 1 cup raw cashews for 1 hour, then drain and rinse. In a blender, combine 2 cups of the water with the cashews, 2 tablespoons freshly squeezed lemon juice, and 1/4 cup nutritional yeast. Blend on high speed until smooth. Add the blended mixture to the Instant Pot, along with the remaining 2 cups water and the rest of the ingredients. Cook as directed. Stir in an additional 1/2 cup water after cooking for a creamier sauce.
  • Make it Gluten-Free: Omit the macaroni and soy sauce, and use gluten-free pasta and tamari instead. Use only 3 cups water and cook on high pressure for0 minutes (see page 17). Let the pressure naturally release for 8 minutes, then continue as directed above.

Nutrition Information

Calories 305kcal (15%) Carbohydrates 61g (20%) Protein 19g (38%) Fat 8g (12%) Saturated Fat 4g (20%) Cholesterol 23mg (8%) Sodium 1163mg (48%) Potassium 419mg (12%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 225IU (5%) Vitamin C 36.5mg (41%) Calcium 234mg (23%) Iron 3.4mg (19%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 305

% Daily Value*

Calories 305kcal 15%
Carbohydrates 61g 20%
Protein 19g 38%
Fat 8g 12%
Saturated Fat 4g 20%
Cholesterol 23mg 8%
Sodium 1163mg 48%
Potassium 419mg 9%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 225IU 5%
Vitamin C 36.5mg 41%
Calcium 234mg 23%
Iron 3.4mg 19%

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