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Lightened Up Mac & Cheese

This baked mac & cheese has all the creamy deliciousness of classic versions of the dish, but with fewer calories thanks to the addition of cauliflower and healthy chickpea pasta.

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 4 -6
Calories: 597 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 12 ounces rotini or 6 ounces rotini and 6 ounces legume pasta
  • 1 medium cauliflower broken into florets
  • 1 tablespoon unsalted butter
  • 1 tablespoon all purpose flour
  • 1 cup 1% milk
  • 1 cup grated cheddar cheese
  • ¼ cup grated Parmesan cheese
  • salt and pepper to taste
  • 4 tablespoons Panko bread crumbs
  • 1 teaspoon olive oil
  • ¼ teaspoon fine grain sea salt

Instructions

    Cup of Yum
  1. Preheat your oven to 375°F. Butter a baking dish, and set it aside.
  2. Set a large pot of water over high heat. When it comes to a boil, salt it well and add the pasta. Boil until al dente, about 10-12 minutes depending on the pasta. Drain the pasta well and set aside.
  3. Place a steamer basket over a pot of boiling water, and steam the cauliflower florets until they are tender. Remove from the heat and run under cold water to cool.
  4. Take half of the steamed cauliflower and place into the bowl of a food processor fitted with an S-blade, or a blender. Add a bit of the water from the steamer, and blend until it becomes a smooth puree. If it's the texture of cauliflower rice, add more water to thin and smooth the puree.
  5. Break the remaining cauliflower into bite sized pieces and set aside.
  6. Melt the butter over medium heat in a medium-sized pan. Add the flour, and whisk into a roux. Let it cook, whisking constantly, for about 1 minute. Slowly add the milk, whisking well as you go.
  7. Allow the mixture to come to a simmer, whisking all the while, until it begins to thicken. Add the cheeses to the sauce, and whisk until smooth. Add 1 to 1 ½ cups cauliflower puree to the cheese sauce, and whisk to combine. Season with salt and pepper to taste.
  8. Mix the cauliflower cheese sauce into the cooked pasta, and stir in the remaining cauliflower florets. Pour the whole mixture into the prepared baking dish.
  9. In a small bowl combine the panko bread crumbs with the olive oil and sea salt. Sprinkle this mixture over the pasta dish.
  10. Bake, uncovered, for about 30 minutes, until the top is slightly browned.
  11. Remove from the oven and let rest for about 5 minutes before serving.

Nutrition Information

Calories 597kcal (30%) Carbohydrates 83g (28%) Protein 27g (54%) Fat 18g (28%) Saturated Fat 10g (50%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Trans Fat 1g Cholesterol 46mg (15%) Sodium 564mg (24%) Potassium 766mg (22%) Fiber 6g (24%) Sugar 9g (18%) Vitamin A 540IU (11%) Vitamin C 69mg (77%) Calcium 416mg (42%) Iron 3mg (17%)

Nutrition Facts

Serving: 4-6

Amount Per Serving

Calories 597

% Daily Value*

Calories 597kcal 30%
Carbohydrates 83g 28%
Protein 27g 54%
Fat 18g 28%
Saturated Fat 10g 50%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Trans Fat 1g 50%
Cholesterol 46mg 15%
Sodium 564mg 24%
Potassium 766mg 16%
Fiber 6g 24%
Sugar 9g 18%
Vitamin A 540IU 11%
Vitamin C 69mg 77%
Calcium 416mg 42%
Iron 3mg 17%

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