Baked Cauliflower Macaroni Cheese: Delicious & Healthy!

Looking to add a healthy twist to the classic comfort food we all know and love? This Baked Cauliflower Macaroni Cheese recipe is not only delicious but also packed with the goodness of cauliflower. This dish combines the creamy richness of cheese with the subtle, nutty flavor of cauliflower, creating a meal that’s sure to please both kids and adults. Perfect for those on a keto diet or anyone looking to sneak in some extra veggies, this dish is versatile and easy to make. Let’s dive into the origins of this dish and why it has become a beloved staple in households around the world.

Origins and Interesting Facts

Macaroni and cheese has a rich history dating back to the 18th century, when it was popularized by Thomas Jefferson in America. Traditionally made with pasta and cheese, this dish has undergone many variations, including the addition of cauliflower as a healthier alternative. Cauliflower has become a popular substitute for flour in many recipes, providing a low-carb option without sacrificing flavor. The addition of cauliflower not only boosts the nutritional value but also offers a creamy texture that pairs perfectly with cheese. Baked Cauliflower Macaroni Cheese has gained popularity for its ability to satisfy comfort food cravings while catering to dietary needs.

Ingredients

To make this delicious Baked Cauliflower Macaroni Cheese, you will need the following ingredients:

For the Macaroni Cheese

• 1 medium head of cauliflower, cut into small florets
• 200g (7 oz) elbow macaroni
• 2 cups shredded cheddar cheese
• 1 cup mozzarella cheese
• 2 cups milk (whole or 2% milk for creaminess)
• 2 tablespoons unsalted butter
• 2 tablespoons cornstarch (or arrowroot powder as a substitute)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste

Optional Topping

• 1/2 cup panko breadcrumbs (for a crunchy top)
• 1/4 cup grated Parmesan cheese
• 1 tablespoon melted butter
• 1 tablespoon chopped fresh parsley (for garnish)

Instructions

Step 1: Prepare the Cauliflower

1. Preheat your oven to 375°F (190°C).
2. Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 5 minutes until they are tender but still firm. Remove with a slotted spoon and set aside.
3. In the same pot, cook the macaroni according to package instructions until al dente. Drain and set aside.

Step 2: Make the Cheese Sauce

1. In a large saucepan, melt the butter over medium heat.
2. Add the cornstarch and whisk until smooth. Gradually add the milk, whisking continuously to prevent lumps.
3. Cook the mixture for about 5 minutes, stirring constantly, until it thickens slightly.
4. Add the shredded cheddar and mozzarella cheese, garlic powder, onion powder, paprika, salt, and pepper. Stir until the cheese is fully melted and the sauce is smooth and creamy.

Step 3: Combine and Bake

1. Add the cooked macaroni and cauliflower florets to the cheese sauce, stirring gently to combine.
2. Transfer the mixture to a greased baking dish.
3. If you want a crispy topping, mix the panko breadcrumbs with melted butter and Parmesan cheese in a small bowl. Sprinkle evenly over the macaroni cheese.
4. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the cheese is bubbling.

Step 4: Serve and Enjoy

1. Remove from the oven and let it cool slightly before serving.
2. Garnish with chopped parsley and serve warm.

Tips and Variations

• Keto Cauliflower Mac and Cheese: For a keto-friendly version, replace the macaroni with additional cauliflower florets and use heavy cream instead of milk for a richer sauce.
• Hidden Cauliflower Mac and Cheese: Puree the cauliflower after boiling and mix it into the cheese sauce for a creamy texture that’s perfect for picky eaters who might not enjoy visible veggies.
• Mac and Cheese with Cauliflower Sauce: Blend cooked cauliflower into the cheese sauce for a smooth, velvety texture that enhances the flavor without overpowering it.
• For a gluten-free option, ensure the cornstarch is certified gluten-free, and omit the panko breadcrumbs or replace them with gluten-free breadcrumbs.
• Add cooked chicken or crispy bacon bits for extra protein and flavor.

Nutritional Information (per serving)

• Calories: 350
• Protein: 15g
• Carbohydrates: 28g
• Fat: 20g
• Fiber: 3g
• Calcium: 300mg
• Iron: 1mg

Conclusion

This Baked Cauliflower Macaroni Cheese is a delicious and nutritious alternative to traditional mac and cheese, offering a healthy twist without compromising on taste. Whether you’re looking for a low-carb option or want to sneak in some extra veggies for your family, this recipe is sure to become a favorite. Give it a try and let us know how it turns out in the comments below. Don’t forget to share this recipe on social media and subscribe to our newsletter for more delicious recipes.