Cauliflower "Mac" and Cheese


Cauliflower "Mac" and Cheese

Cauliflower Mac and Cheese
1/2 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 178
  • Calories from Fat 101
  • Total Fat 11g 17 %
  • Saturated Fat 4.6g 23 %
  • Trans Fat 0.7g 0 %
  • Protein 11g 22 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 22mg 7 %
  • Sodium 374mg 16 %
  • Total Carbohydrates 9.2g 3 %
  • Dietary Fiber 1.5g 6 %
  • Sugars 3.5g 0 %

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Not bad, but the cheese sauce was a little gluey. Calling it cauliflower "Mac" and cheese is silly, I think. Just call it what it is Cauliflower in Cheese Sauce au Gratin.

I get so disappointed every time I see this come up in my email, hoping it is something other than cauliflower. I can't stand cauliflower.

If you tried it you would find it doesn't taste like that.

Was wondering if I could use almond flour instead of whole wheat flour and unsweetened almond milk instead of low fat milk?

Hi there! You can't use almond flour because it's too grainy and it won't thicken it up. You can substitute the almond milk. Enjoy!

A GOOD diabetic recipe would not include empty carbs by adding unnecessary bread crumbs You defeat the purpose of reducing carbs key to a diabetic recipe when you add bread crumbs of any kind Additionally baking this reduces the appeal of the dish greatly And the other problem I have with this recipe is the size of it servings is far too much for two people and my husband probably would not eat it which would leave me with servings for myself Bottom Line I don't see me using this recipe anytime soon but if I did I would not add bread crumbs would not waste time and energy baking the dish and would not make but about of the recipe in which I would use even less cheese than included in this dish Fat in the cheese You should be ashamed to promote this recipe as a healthy alternative toRead More a childhood favorite

hmm. Whole wheat bread is not 'empty carbs'. Not according to MY doctor. And I absolutely LOVE to make recipes with more servings, so I can freeze the extra for future meals. Maybe you could lighten up a little? I find that moderation is the best course. If I eat too LITTLE carbs, I find myself becoming quite tired and grouchy. Too much or too little of things is never good for you. Maybe that's why you are so negative??

Being Type 1 and in Diabetic Ketoacidosis when discovered... I can safely say that some Diabetics NEED the fat. Everything isn't based on 1 type nor 1 person.

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.

The only thing I have to go on is serving size. One cup of cauliflower is one serving. Decide how many servings you want, and go from there.

The recipe states that a serving is 1/2 cup of the finished recipe, so I purchased a head of cauliflower that weighed between 1 3/4 lbs to 2 lbs. By the time I trimmed the leaves, removed the core, and broke it down to small florets, I had have about 4 cups. Allowing for some reduction due to moisture loss during roasting, I used the entire amount, and the recipe worked fine.

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.

I like the idea of adding mushrooms and green pepper to my mac and cheese (or cheesy cauliflower)... but bacon has far too much fat... I'd rather add a lean meat of some kind (chicken or turkey, probably).

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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