Free Offer
Healthy Casserole Recipes: 20 of Your Favorites, Including Low-Carb Casseroles!

From nutritious breakfast casserole recipes to healthier-for-you dinner casserole recipes, youll find a great selection of casseroles that are both healthy and yummy in this FREE eCookbook!

Bonus: Get our newsletter & special offers for free. We will not share or sell your email address. View our Privacy Policy

Cauliflower "Mac" and Cheese

(5 Votes)
Cauliflower Mac and Cheese
SERVES
6
SERVING SIZE
1/2 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.

Cancel Reply to Comment

Thanks for your comment. Don't forget to share!

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.

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. 6 servings is far too much for two people, and my husband probably would not eat it, which would leave me with 6 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 1/3 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 to 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??

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.

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.

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

Close

Report Inappropriate Comment

Are you sure you would like to report this comment? It will be flagged for our moderators to take action.

Thank you for taking the time to improve the content on our site.

Sign In to Your Account

Close Window
Sign In with one of your Social Accounts
Facebook Twitter
OR
Sign In using Email and Password