Cauliflower Mac-N-Cheese
Cauliflower Mac-N-Cheese blends tender pasta with a velvety cheese sauce boosted by pureed cauliflower for a lighter spin on classic comfort. It’s rich, cozy, and satisfyingly cheesy with a subtle sweetness from the cauliflower, perfect for weeknights or kid-friendly dinners.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cauliflower Mac-N-Cheese, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 38 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 12
- Heart Health
- 63
- Metabolic
- 25
- Digestive
- 20
- Inflammatory
- 28
- Performance
- 27
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally, until slightly firm, about 8 minutes. Drain.
- 2
Put a steamer insert in a saucepan and add water to just below the steamer’s bottom. Bring the water to a boil. Add the cauliflower, cover, and steam until tender, 5 to 6 minutes. Transfer the cauliflower to a blender or food processor and blend until smooth.
- 3
Coat a large saucepan with non-stick cooking spray and set over medium heat. Add the oil and flour; cook, stirring constantly, until a thick paste forms, 1 to 2 minutes. Add the milk; cook and stir until the mixture thickens, 3 to 4 minutes.
- 4
Stir the cauliflower, Cheddar cheese, cream cheese, salt, and pepper into the milk mixture until the sauce is smooth. Fold the macaroni into the sauce.
- Calories 635.32 kcal High 32%
- Protein 26.81 g Good Source 54%
- Carbohydrate 59.1 g 21%
- Total Fat 34.02 g High 44%
- Saturated Fat 17.3 g High 87%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 82.52 mg High 28%
- Sodium 599.45 mg High 26%
- Dietary Fiber 2.97 g Moderate 11%
- Total Sugars 4.13 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 586.9 mg Good Source 45%
- Iron 2.17 mg Moderate 12%
- Potassium 292.17 mg Low Source 6%
- Vitamin A 116.56 mcg Moderate 13%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.78 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Cauliflower Mac N Cheese is made with 10 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Cauliflower Florets, and Cooking Spray. Each serving provides about 635.32 kcal, and is a good source of protein.
Recipe Questions
- What is Cauliflower Mac-N-Cheese made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cauliflower Florets, Cooking Spray, Cream Cheese. The full list of 10 is above.
- How long does it take to make Cauliflower Mac-N-Cheese?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 635.32 kcal. The full nutrition breakdown is above.
- Is Cauliflower Mac-N-Cheese easy to make?
- This recipe is rated easy, with 10 ingredients and 4 steps.
- Is Cauliflower Mac-N-Cheese healthy?
- Cauliflower Mac-N-Cheese has an easyChef Pro health score of 33/100. Per serving, it provides 635.32 calories and 26.81 g of protein, or 54% of the Daily Value. It is a good source of calcium. Worth noting per serving: sodium at 599.45 mg (26% of the Daily Value) and saturated fat at 17.3 g (87% of the Daily Value). It contains Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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