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Cauliflower "Mac" and Cheese

(3 Votes)
Updated December 29, 2016
Cauliflower Mac and Cheese
SERVES
6
SERVING SIZE
1 cup
COOK TIME
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.
Notes

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 it...mm-mm 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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