Healthy Baked Mac and Cheese

This healthy baked mac and cheese has a secret: cauliflower blended into the cheese sauce. It makes the sauce creamy with less cheese and butter than the classic, and nobody at the table can tell it’s there.

Stretching the sauce with a vegetable also trims the cost. A cup and a half of cheddar goes as far as three or four cups would in a traditional recipe, and frozen cauliflower works just as well as fresh.

Whole wheat pasta and a light crumb topping finish it. It bakes in 30 minutes.

Ingredients and Swaps

• Pasta: Whole wheat elbows add fiber. Regular elbows or shells work the same way.
• Cauliflower: Fresh or frozen florets, cooked until very soft so they blend smooth.
• Cheese: Sharp cheddar gives the most flavor per ounce. A little cream cheese adds body.
• Milk: Low-fat or whole.
• Topping: Breadcrumbs and Parmesan. Leave it off for a creamier, stovetop-style finish.

Tips for a Smooth, Creamy Sauce

• Cook the cauliflower until very tender. Undercooked cauliflower leaves the sauce gritty. It should fall apart when pressed.
• Blend it completely. Add a splash of the milk to the blender to help it turn silky.
• Undercook the pasta slightly. It finishes in the oven.
• Melt the cheese off the heat. Stir it in after the sauce has thickened so it stays smooth.
• Use sharp cheddar. Mild cheese gets lost behind the cauliflower.

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Healthy Baked Mac and Cheese

This healthy baked mac and cheese is creamy, comforting, and packed with flavor. Made lighter with simple ingredients and hidden veggies.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Course: Main Course

Cuisine: American

Ingredients Method Notes

Ingredients

  

• 12 ounces whole wheat elbow macaroni
• 2 cups cauliflower florets
• 2 tablespoons olive oil
• 2 tablespoons all-purpose flour
• 2 cups low-fat milk
• 1½ cups shredded sharp cheddar cheese
• ¼ cup cream cheese softened
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and black pepper to taste
• ¼ cup whole wheat breadcrumbs
• 1 tablespoon grated Parmesan cheese

Method

 

1. Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
2. Cook macaroni according to package instructions until just al dente. Drain and set aside.
3. Steam cauliflower until very tender, about 8–10 minutes. Blend until smooth and creamy.
4. In a saucepan over medium heat, warm olive oil. Whisk in flour and cook for 1 minute.
5. Slowly whisk in milk and cook until slightly thickened, about 3–4 minutes.
6. Stir in cauliflower puree, cheddar cheese, cream cheese, garlic powder, onion powder, salt, and pepper. Mix until smooth.
7. Combine cooked pasta with cheese sauce and stir until evenly coated.
8. Transfer to prepared baking dish.
9. Mix breadcrumbs with Parmesan and sprinkle evenly over the top.
10. Bake uncovered for 25–30 minutes, until bubbly and lightly golden.

Notes

• Add cooked chicken or turkey for extra protein.
• Stir in steamed broccoli or peas for added veggies.
• Use smoked cheddar for deeper flavor.
• Skip breadcrumbs for a creamier finish.

Add-Ins

• Stir in steamed broccoli or peas.
• Add cooked chicken, ham or turkey for protein.
• Use smoked cheddar or add ½ teaspoon of mustard powder for deeper flavor.

More dinners with vegetables tucked inside: Healthy Baked Ziti with Hidden Veggies and Hidden Veggie Sloppy Joes.

Storage and Reheating

• Refrigerate leftovers in an airtight container for up to 4 days.
• Add a splash of milk before reheating to bring back the creaminess.
• Reheat covered at 325°F, or microwave in short intervals.

Mac and Cheese Questions

Can you taste the cauliflower?

Not with sharp cheddar and a well-blended sauce. It mostly adds creaminess.

Can I skip the baking?

Yes. Toss the cooked pasta with the hot sauce and serve it straight from the pot.

Can I make it ahead?

Assemble it without the topping, cover and refrigerate for up to a day. Add the crumbs and bake for 35–40 minutes.