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Cauliflower Macaroni and Cheese
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5 from 4 votes

Cauliflower Mac and Cheese Recipe

This flavorful lightened up cauliflower mac and cheese is just as cozy and comforting as its full-fat counterpart. It is utterly full of flavor and the leftovers are just as good!
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Main Dishes
Cuisine: American
Servings: 6 servings
Calories: 352kcal


For the Breadcrumbs

  • 1 tbsp olive oil divided
  • 3/4 cup whole wheat panko breadcrumbs
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 2 tbsp fresh parsley chopped

For the Macaroni

  • 1 cup uncooked pasta whole grain, regular, or gluten-free
  • 1 small head cauliflower cut/broken into florets
  • 2 tbsp olive oil
  • 4 cloves garlic minced
  • 1/4 yellow onion minced
  • 1/2 cup reduced fat sour cream
  • 1/2 cup whole milk
  • 1/2 cup shredded gruyere cheese
  • 1 cup shredded sharp cheddar cheese
  • 1/4 cup grated parmesan
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp paprika
  • 1/8 tsp cayenne pepper
  • 1/4 tsp onion powder
  • 1 tsp dry mustard


  • Preheat oven to 375 degrees.
  • In a large skillet set over medium high heat, add the olive oil. When the oil is hot, add the Panko and continue stirring, until lightly toasted, about 3 minutes. Stir in seasonings and parsley; set aside.
  • In a large pot of boiling salted water, cook pasta according to package instructions. During the last 5 minutes of cooking time, add the cauliflower. Drain and set aside.
  • Heat the remaining 2 tbsp. of olive oil in the pot. Add the onion and saute until tender, about 4 minutes, then add the garlic and cook for and additional minute or until fragrant. Stir in pasta, cauliflower, sour cream, milk and cheeses, a generous handful at a time. Stir until smooth, then add seasonings/spices. If the mixture is too thick, thin out with more milk.
  • If your pot is oven-proof, you can pour the breadcrumbs over the top and place in the oven to bake. If it's not or you are serving it for a special occasion, pour it into a 9x13-inch baking dish and bake for 15 minutes or until the pasta bubbles.


-You can find Panko bread crumbs in the Asian section of most grocery stores. I found mine in the baking section.


Serving: 6g | Calories: 352kcal | Carbohydrates: 25g | Protein: 15g | Fat: 22g | Saturated Fat: 10g | Cholesterol: 44mg | Sodium: 602mg | Potassium: 300mg | Fiber: 2g | Sugar: 3g | Vitamin A: 642IU | Vitamin C: 24mg | Calcium: 376mg | Iron: 1mg