If you’re looking for a healthier spin on comfort food, look no further. This creamy pasta bake gets a healthy upgrade with a silky cauliflower-cheese made with a fraction of the calories found in a typical mac and cheese. For the filling, we use part whole-wheat pasta and part crispy roasted cauliflower florets for a hearty yet lower carbohydrate dish that also gives you a full serving of vegetables. And don’t be intimidated by the length of this recipe: It uses few ingredients, very simple techniques and can easily be doubled if you’re cooking for a larger crowd.
If you’re looking for comfort food, look no further. Not only will you enjoy the creaminess of mac and cheese, you get a serving of vegetables, which means you don’t have to abandon your health journey while you enjoy a meal.
Active time: 45 minutes | Total time: 1 hour
Baked Cauliflower Mac and Cheese
Ingredients
For the sauce
- 1 small head cauliflower, separated into small florets
- 1 medium yellow onion, chopped
- 3 cloves garlic, peeled
- ½ tsp salt, divided
- 1 cup (102g) white cheddar cheese, shredded
- 1/4 cup (10g) Parmesan cheese, finely grated
For the filling
- 1 medium head cauliflower, separated into small florets
- 2 tbsp olive oil
- ¼ tsp salt
- ¼ tsp ground black pepper
- 2 cups (175g) whole-wheat pasta, such as fusilli or rigatoni
For the topping
- 1/2 cup (45g) panko breadcrumbs
- 2 tbsp Parmesan cheese, finely grated
- 1 tbsp olive oil
- 1/2 tbsp fresh thyme leaves
- 1/2 tsp lemon zest, freshly grated
- 1/4 tsp salt
- 1/4 tsp ground black pepper
Directions
For the sauce: In a large pot, combine the cauliflower, onion and garlic. Cover with water and season with ¼ tsp salt. Bring to a boil, then reduce the heat to low and simmer until the cauliflower is very tender, about 15 minutes. Drain the cauliflower, onion and garlic, reserving the cooking liquid.
Scrape the vegetables into a blender. Puree until smooth, gradually adding the cooking liquid until you reach your desired consistency. Add both cheeses and puree until smooth. Season with ¼ tsp salt (or to taste).
Preheat the oven to 450°F (230ºC). On a large rimmed baking sheet, toss the cauliflower florets with olive oil. Season with salt and pepper. Bake the cauliflower, tossing once, until crispy and browned, about 20 minutes. Reduce the oven to 400°F (200ºC).
For the filling: Grease an 8- or 9-inch square baking dish. In a large pot of salted boiling water, cook the pasta until just shy of al dente (it continues to cook in the oven). Drain well and return to the pot. Add the roasted cauliflower and 2 cups of the sauce. Gently toss to coat and season with salt and pepper. Scrape the filling into the prepared baking dish. Spoon the remaining sauce on top and spread in an even layer.
For the topping: In a small bowl, combine all of the topping ingredients. Scatter the breadcrumbs over the mac and cheese and transfer the baking dish to the oven. Bake at 400°F (200ºC) until the mac and cheese is heated through and the top is golden brown, about 10 minutes.
Serves: 4 | Serving Size: About 2 cups
Nutrition (per serving): Calories: 442; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 1g; Cholesterol: 36mg; Sodium: 561mg; Carbohydrate: 48g; Dietary Fiber: 9g; Sugar: 7g; Protein: 19g
Nutrition Bonus: Potassium: 911mg; Iron: 13%; Vitamin A: 8%; Vitamin C: 6%; Calcium: 36%
Originally published November 1, 2020; Updated June 2026
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