Cauliflower mac n cheese is the cozy comfort food you know, with a creamy secret stirred right in. Mashed cauliflower melts into the cheese sauce, adding fiber and a velvety texture without changing the flavor you crave. The kids will not spot the veggie, and the whole pot comes together on the stovetop.
Why This Cauliflower Mac n Cheese Works
- Mashed cauliflower makes it creamy and adds fiber
- It is lighter than classic mac n cheese
- Everything cooks on the stovetop in one go
- A picky-eater friendly way to sneak in a veggie
You start with a simple cheese sauce, then fold in the mashed cauliflower so it disappears into the creaminess. A handful of pantry basics is really all it takes.
Mash the cauliflower well so it blends in smoothly and no one spots a single floret.
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Why You’ll Love This Cauliflower Mac n Cheese
- The sauce is rich and creamy, yet lighter than the usual heavy version.
- It is an easy way to add a serving of veggies that nobody complains about.
- This cauliflower mac n cheese cooks in one pot, so cleanup stays quick.
Ingredient Notes
These notes explain what each ingredient does rather than how much to use. You will find the exact measurements in the recipe card at the end of the post.
- Cauliflower is boiled and mashed to make the sauce creamy and add fiber.
- Pasta is the base; any short shape that holds sauce works well.
- Butter and flour cook together into a roux that thickens the sauce.
- Milk loosens the roux into a smooth, pourable base.
- Sharp cheddar cheese brings the bold, classic mac flavor.
- Egg and ground mustard add silkiness and a little tangy depth.
For equipment you need a pot for boiling, a heavy pot for the sauce, a whisk, and a masher or fork for the cauliflower. A colander for draining keeps things easy.
How to Make Cauliflower Mac n Cheese
Making cauliflower mac n cheese is a matter of cooking a few parts and bringing them together. Keep the heat at medium so the cheese stays smooth and never grainy.
- Boil the cauliflower until fork tender, then drain and mash with salt and pepper.
- Cook the pasta just to al dente, drain, and set it aside.
- Melt the butter, whisk in the flour, and cook 3 to 4 minutes until golden.
- Slowly whisk in the milk to build a smooth sauce.
- Stir in the cheese, egg, ground mustard, mashed cauliflower, and pasta.
- Cook 4 to 5 minutes over medium heat, then season to taste.
This recipe feeds about 6 and doubles easily for a crowd; just use a bigger pot. To work ahead, boil and mash the cauliflower up to 2 days early and keep it chilled until you build the sauce.
Storage Options
Leftover cauliflower mac n cheese reheats well with a splash of milk to loosen the sauce. Stir as it warms so it stays creamy.
- Refrigerate in an airtight container for up to 4 days.
- Freeze in a sealed container for up to 2 months.
- Reheat gently on the stovetop or in short microwave bursts, stirring often.
Variations & Substitutions
This dish takes well to swaps, so use what you have on hand. Change one thing at a time to keep the sauce balanced.
- Mix in a little Gruyere or Monterey Jack along with the cheddar.
- Use whole grain or gluten free pasta to fit your needs.
- Top with toasted breadcrumbs for a bit of crunch.
- Add a pinch of smoked paprika or cayenne for a gentle warmth.
What to Serve with Cauliflower Mac n Cheese
Cauliflower mac n cheese is hearty, so a fresh or savory side rounds out the meal. It also plays nicely as a comforting side dish itself.
- A crisp green salad to balance the richness.
- A cozy main like this hearty rustic turkey pot pie.
- A roasted veggie side such as these maple bacon glazed Brussels sprouts.
- Simple grilled chicken or sausage for a heartier plate.
A few common questions come up when people first try this lighter take on a classic.
Frequently Asked Questions
Can you really not taste the cauliflower in cauliflower mac n cheese?
When the cauliflower is mashed well and folded into the cheese sauce, it blends in and adds creaminess without a strong veggie flavor.
What pasta shape works best?
Any short shape that catches sauce works, like elbows, shells, or cavatappi. Use what you already have in the pantry.
Why is there an egg in the sauce?
The egg adds silkiness and helps the sauce hold together. Stir it in off the strongest heat so it blends smoothly.
Can I make this ahead of time?
Yes. Boil and mash the cauliflower a couple of days ahead, then build the sauce and combine everything when you are ready to serve.
Once you see how easily the cauliflower disappears into the sauce, this becomes a go-to weeknight dinner. Make a big batch, because the leftovers vanish fast.
Creamy Stovetop Cauliflower Mac n Cheese
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Ingredients
- 4 cups cauliflower chopped into bite sized chunks
- 1 lb Dreamfields Pasta you can use any shape
- 2 Tbsp butter
- 1½ Tbsp flour
- 1¼ cup milk I used 1%
- 3 cups sharp cheddar cheese shredded (low-fat is fine)
- 1 egg lightly beaten
- 2 tsp ground mustard
- salt and pepper to taste
Instructions
- Bring a pot of water to boil. Add cauliflower and cook until fork tender. Drain and mash. Season with salt and pepper to taste. Set aside.
- Cook pasta just to al dente. Drain and set aside.
- In a heavy pot, melt butter over medium heat. Whisk flour into butter. Cook for three to four minutes or until the mixture turns golden.
- Slowly add milk while vigorously whisking. Add cheese, egg, ground mustard, mashed cauliflower and cooked pasta. Cook for four to five minutes over medium heat.
- Add salt and pepper to taste. Serve with toasted breadcrumbs or top with a little extra cheese.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Lobster ravioli is my favorite pasta dish
Jen K from MA
Crystal H from South Dakota, I love all pastas! Favorites include lasagna and chicken parmesan
Pennsylvania – I love making lemon-tuna pasta. Its a quick meal and I add either fresh or frozen spinach. Delish!
Give me shrimp, crab & scallops in pasta and I am a very happy person. But, since I am getting ready to start back on WW seriously next week, this healthy pasta would be perfect!
Kathy B. from Pennsylvania
Lisa M from MA, I love all kinds of pasta but homeade mac – n cheese is my very favorite. I don’t like cauliflower but I think I’m going to try this recipe.
Robin S from Washington. When I was in Weight Watchers I tried using cauliflower to cut calories, but none of the recipes looked as tasty as this. (I’m never going to try mashed cauliflower instead of mashed potatos again.) My favorite pasta dish is Chicken Noodle Casserole.
I love all kinds of pasta, but lasagna and homemade macaroni and cheese are my favorites.
Jo A. from Arkansas
Good morning Melanie. Hot mac ‘n’ cheese with tomato soup is one of my favorite meals with lots of memories. The above ideas from the other comments gave me some ideas. I really liked the tuna casserole my Mom made too. Your low calorie version of mac ‘n’ cheese sounds great and I love the pic of the final product too! I can’t wait to try it!
Krista B, MD by the way. I wouldn’t mind winning the pasta and give this recipe a whirl myself!
Mmm I just made my second batch of Loaded cauliflower casserole. Low carb, tons of cheese,bacon and scallions. I don’t even miss the starchy sides. My kids think its potatoes! Dreamfields effects diabetic sugar values just like regular pastas, despite it being “low carb” so I still stay away since I’m doing a low carb “lifestyle”
I will def try this Mac n cheese though!
Trisha Hall, Dreamfields does not after my diabetic sugars. I eat this pasta at least once a month with no problem with my numbers. I eat no other pasta but Dreamfields. Too bad you cannot enjoy this low carb food!
Trisha Hall, Dreamfields does not affect my diabetic sugars. I eat this pasta ‘at least’ once a month with no problems with my numbers. I eat no other pasta but Dreamfields. Too bad you cannot enjoy this low carb food as most of us. Good luck finding something that will work for you!!
I love Dreamfields, and it came highly recommended by my diabetes educator and my doctor as well.
Too many favorite pasta dishes to name just one. But since you asked, if I’m invited to your place, Melanie, please whip up some linguine with red clam sauce. I’ll bring the vino. Thank you.
Michael C, Florida
Brilliant idea, Melanie! Going to give this a try soon. My favorite pasta is angel hair with pesto, toasted pine nuts and parm. Thanks for the chance to win, in addition!
Jen L from California
I love any kind of pasta. Lasagne made with Béchamel is a good one. Will try to substitute cauliflower next time.
FannyF from New York City
If the eggplant parmesan is served over spaghetti, does that count as a pasta dish?!? We love cauliflower and very clever of you to think of such a nifty way to use it!
Laurie W.–MA
Lobster mac n cheese.
Lee Ann D. Pennsylvania. I love this idea wonder if it work on the grown up kid in the house? Dreamfield pasta is excellent. Thanks for the chance.
Great idea since we like cauliflower so much. Husband eats Dreamfields pasta at least once a day and has lost over 30 pounds.
Jenny H from Colorado. I am known for my mac and cheese. Our family loves pasta.
CHERYL L., IL
Spinach & cheese ravioli or lobster ravioli…YUM,
Love Baked Ziti!
Lori M – MT
Jessica D, CT
I do love a good mac n cheese (and will definitely be trying this out), but I also LOVE penne ala vodka!
My all-time favorite pasta recipe is Mama’s Chicken Spaghetti! Diana R from TX
Nicole G. from MA
I love my father’s American Chop Suey.
Julie L Michigan
love mac and cheese
thanks for the giveaway
Garlic, shrimp and roasted peppers over pasta.
You can’t go wrong with mac and cheese. I’m gonna try the cauliflower version with maybe a couple different cheeses.
My favorite pasta dish would be any shaped pasta, with broccoli, carrots, stir fried with parm cheese.
I am from the state of New York.
Megan W
Florida
Any kind of ravioli!! Or lasagna!!
Christina C, from Massachusetts….Shrimp Scampi made with linguini.
I love Dreamfield pasta MMMmmmMMM good stuff
From West Virginia. I love Spaghetti with Marinara Sauce with Mushrooms!
Pasta with any kind of shrimp.
Look forward to trying cauliflower with mac n cheese
Sarah W Vermont Fettuccini Alfredo
Kristin G. Wisconsin lasagna is my fave.
Our favorite pasta dish is something my husband came up with: pasta with chicken and mixed frozen vegetables in a garlic sauce.
I LOVE Lasagna with Dreamfields lasagna noodles! Dreamfields is on of the greatest discoveries in my diabetic life!
Sounds gross but (elbow) Macaroni & Milk ~ still my favorite dish from childhood!
Love all the pasta dishes I have tried. Can’t wait to try this one!!!!!!
We can’t stop using Dreamfield’s! I use it every single time I make a pasta dish and no one ever can taste the difference, they actually love it just the same as regular pasta after I tell them! Always have a stock on hand!!!!!!
Thanks Dreamfields! Linguine w/white clam sauce is my favorite.
Love Mac and Cheese and always spaghetti. Dreamsfields is the only pasta I can have but I can only get 3 kinds at my store. Would love others.
My favorite pasta is spaghetti, whether marinara or meat sauce, or meatballs. I always use Dreamfields because of the carbs………..Love, love, love it!..and Fetticini Alfredo is great, too. Thanks.
Dreamfields is a savior. I love cauliflower, cheese and pasta so the combination of these three would be great!!!!!!
Just made Dreamfields rotini w/hot sausage, zucchini straws, spinach, lite alfredo sauce – so good I had 2 bowls
Vegetable lasagna!
Gayle S from Ilinois
Since i became a diabetic 2 yrs ago i began eating differently than my family. I struggled watching everybody else eat the food that I could no longer eat. I decided to make them make the switch with me. so now we are all eating healthy and when we desire past the dream fields is the way to go. I I have tried many different recipes and so far my family’s favorite is the eggplant lasagna. . thank you Jim fields for making my life so much healthier along with my families.
Spaghetti and meatballs or mac and cheese, hard to choose!
Sherri K. from Fl.
We’re going to see if this also works on husbands.
Great for the diet…..love all Dreamfield’s & the many recipes!
Minnesota I love making mac and cheese and this one looks like a winner that I’ll have to try.
Cyndee D. Iowa I love Chicken Cordon Bleu served over angel hair pasta.
My latest pasta dish was for ‘girl’s night’ at my house last week. I tried some spinach chicken lasagna roll-up which turned out really good if-I-say-so-myself…. Pssstt, don’t tell them but they were reasonable health. 😉
From Nebraska – aka ‘the frozen tundra’ at the moment.
Sharon Z – California – I love good old spaghetti and meatballs!
Nhi D. – TX
Crawfish pasta
Ann M., KY Favorite pasta dish is lasagna!
Julia M. from NY and I love pasta of all kinds, but especially seafood pastas!
Rachel from NH. My son is 5 and has never liked mac & cheese, weird I know! He also hates hot dogs and pizza. Anyways, I love it and this recipe looks yummy!
Kendal B. from Wisconsin
Love making Sausage, Tomato, Cream Pasta with Dreamfields
I love fettuccine Alfredo!
I love fettuccine Alfredo!
Irina G. From Montana
Hi! My name is Meg J. I live in both FL and NC. My favorite pasta dish is my homemade spaghetti sauce with Dreamfields Angel Hair pasta or my shrimp & veggie lasagna with homemade Alfredo sauce & Dreamfields lasagna noodles. Both are really yummy & crowd pleasing.
BTW… when I make mashed cauliflower, I steam it (on the stove or in the microwave). It doesn’t get water logged & I don’t loose nutrients down the drain. Just a thought…
I want to try this when my grand kids come over. I think they will love it.
Hi Melanie,
I made this last night and it was very good. My husband was a little weary of trying it when I told him the cauliflower was in the mac & cheese and not being served on the side, but he loved it. I added crushed red pepper flakes to mine for an added kick. My husband suggested adding tuna to the leftovers. Can’t wait to try that. I used whole wheat noodles and cooked the cauliflower in the microwave. I really enjoyed the fact that the vegetable was “hidden” inside. Thanks for a great recipe!
you rock my world Mel