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Cauliflower Mac and Cheese

Healthify Mac and Cheese by adding cauliflower! Kids won’t suspect a thing and you’ll secretly be adding nutrition to a favorite comfort food. Cauliflower Mac and Cheese is sneaky, but also a perfectly delicious side or main dish.
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Course: Main Course, Side Dish
Cuisine: American
Keyword: cauliflower, healthy, kid-friendly, mac and cheese, macaroni, white cheddar cheese
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 6 servings
Calories: 532kcal


  • 12 oz elbow macaroni
  • 3 cups water
  • 2 cups milk
  • 1 cup cauliflower florets
  • 2 cups white cheddar cheese shredded, divided
  • 1/2 cup sour cream
  • 1/4 cup olive oil
  • salt/pepper to taste


  • Add the elbow macaroni, water and milk to a skillet. Cook over medium-high heat, stirring occasionally, for 8 minutes, or until pasta is nearly done.
  • In a food processor or blender, combine the cauliflower, 1 cup of the cheese, sour cream, olive oil, salt and pepper. Process/puree until mixture is creamy. Add mixture to the skillet after pasta has reached near-doneness. Cook for an additional 5 minutes, or until mixture is warmed through.
  • Remove from the heat and top with the remaining 1 cup of cheese. Stir until cheese is melted. (Alternate last step: If using a cast-iron skillet, top with cheese and broil for 3 minutes.) Serve warm!


For extra creamy cheesiness, replace all or a portion of the sour cream with cream cheese.
For a thicker cream texture, replace all or a portion of the milk with heavy cream.
Serve directly from the skillet or transfer the mac n cheese to a serving or baking dish.
Fresh minced garlic or garlic powder would be a great addition to this recipe.


Calories: 532kcal | Carbohydrates: 48g | Protein: 20g | Fat: 29g | Saturated Fat: 13g | Cholesterol: 58mg | Sodium: 299mg | Potassium: 348mg | Fiber: 2g | Sugar: 7g | Vitamin A: 629IU | Vitamin C: 8mg | Calcium: 404mg | Iron: 1mg