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Cauliflower "Mac" and Cheese

(3 Votes)
Cauliflower Mac and Cheese
1 cup
50 Min

Macaroni and cheese is one of those dishes we've loved since childhood. Now that we're following a diabetic diet, it's not always easy to enjoy some of our childhood favorites. Luckily, we've found a way around that! Our Cauliflower "Mac" and Cheese is a low-carb version that's full of that down-home goodness you love. Give it a try and you'll see what we mean!

What You'll Need:
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup chopped onion
  • 1 small head cauliflower, cut into small florets
  • 2 tablespoons margarine, divided
  • 2 tablespoons whole wheat flour
  • 1 cup lowfat milk
  • 1 teaspoon yellow mustard
  • 1/2 teaspoon garlic powder
  • 1 1/2 cup shredded reduced-fat sharp cheddar cheese
  • 2 tablespoons whole wheat bread crumbs
What To Do:
  1. Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.
  2. In a medium bowl, combine oil, salt, pepper, onion, and cauliflower; toss until cauliflower is evenly coated. Place on baking sheet and cook 25 to 30 minutes, or until lightly browned.
  3. Meanwhile, in a medium saucepan over medium heat, melt 1-1/2 tablespoons margarine; whisk in flour. Add milk and whisk until sauce thickens. Stir in mustard, garlic powder, and cheese until smooth. Add cauliflower and mix well. Pour into 1-1/2-quart baking dish.
  4. In a small bowl, melt remaining 1/2 tablespoon margarine and stir in bread crumbs. Sprinkle evenly over cauliflower.
  5. Bake 20 minutes, or until golden and bubbly.

Looking for another diabetic-friendly version of a childhood favorite? Check out our recipe for Grown-Up Sloppy Joes!

Nutritional InformationShow More

Servings Per Recipe: 6

  • Amount Per Serving % Daily Value *
  • Calories 177
  • Calories from Fat 101
  • Total Fat 11g 17 %
  • Saturated Fat 4.7g 23 %
  • Trans Fat 0.7g 0 %
  • Protein 11g 22 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 22mg 7 %
  • Sodium 370mg 15 %
  • Total Carbohydrates 9.0g 3 %
  • Dietary Fiber 1.5g 6 %
  • Sugars 3.6g 0 %

Ratings & Comments

My Rating:  

I have not made this yet so I cannot rate it.

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This was absolutely delicious, even though my non-diabetic wife didn't care for it because she doesn't like the texture of cauliflower. I did make one change to the recipe due to the lack of whole wheat bread crumbs in my pantry, I used Italian Flavored instead and I sure could taste good! One change I'd like to see in the recipe is the addition of how many ounces of cauliflower to use. I'm just learning to cook due to my Type 2 and don't know a small head from a large one since all the cauliflower heads were about the same size at the grocery. I used about 2/3rds of the head but I think I could have used more.

My entire family loved this, even picky daughter. I have a favorite 'real' mac-n-cheese recipe that I add mushrooms, green pepper and ham/bacon bits to, so I did the same with this. It added more vegis and protein but no extra carbs. Made it real hearty. Will make again.

Loved it, although I wouldn't call it a "maccheese dish. Just extreme cheesy cauliflower. Next time I'll be omitting the bread crumbs. Don't care for that on real maccheese either


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