This roasted cauliflower mac and cheese combines the creamy, cheesy flavor of mac and cheese with the extra nutrients in cauliflower – a delicious, nutritious meal the entire family loves!
What’s better than a cheesy pasta dish? like one-pot chili mac, taco pasta, chicken parmesan pasta, or even penne with olives, tomatoes, and goat cheese!
Here is a mind-blowing combination: pasta, roasted cauliflower and garlic, and cheese. Then baked and I died. This roasted cauliflower mac and cheese is such an awesome hybrid of two dishes, is delicious and contains half of large cauliflower head. My kids had seconds, licked the plates and after my toddler told me “I like you”.
I already have a healthy mac and cheese, and spaghetti squash mac n cheese, so why not a cauli version?!
When you rice/finely chop cauliflower and mix with grains or other vegetables, it adds volume and lowers calories. Living proof in readers’ reviews of skillet cauliflower gratin and sesame cauliflower with bell peppers. Since then I’ve also shared recipes for cauliflower potato salad, a cauliflower pizza crust, cauliflower shepherd’s pie, and a long list of cauliflower rice recipes!
And please note that you don’t have to roast cauliflower separately beforehand unlike the name might suggest. It gets roasted during baking as a fully assembled casserole. I love making one-pot pasta dishes, like Instant Pot goulash, Instant Pot mac and cheese, and turkey tetrazzini!
You could also throw in some broccoli or peas. It freezes really well too. For milk, I have previously used 1% cow’s milk and unsweetened soy milk this time. Both tasted delicious. Any milk would work, just make sure it’s not flavoured or sweetened.
I like this cauliflower mac and cheese casserole best when it cools down a bit and cut into slices. Enjoy!
How to Make Roasted Cauliflower Mac and Cheese
- Preheat oven to 400 degrees F. Spray 9″ x 13″ baking dish with cooking spray and set aside.
- Cook pasta as per package instructions. Drain and transfer to a large mixing bowl along with riced/chopped cauliflower. Set aside.
- Preheat large skillet on low heat and add olive oil, onion and garlic. Cook for 2 minutes, stirring occasionally. Add flour and cook for another minute or until flour is well combined. Whisk in milk, raising heat to medium – high, and bring to a boil. Reduce heat to low – medium and cook for 5 minutes.
- Remove from heat, add 1 cup of cheese, salt and pepper; stir until sauce is smooth. Pour into the bowl with pasta and cauliflower, mix well. The mixture should be thick and not saucy.
- Transfer mixture to previously prepared baking dish, level with spatula and top with remaining cheese. Bake uncovered for 25 minutes or until cheese is bubbly and golden crust and edges appear.
- Remove from the oven, cut into 9 slices and serve hot.
More Healthy Meat-Free Pasta Dishes
- Pasta with zucchini and tomatoes
- Pesto pasta with broccoli
- Roasted red pepper lasagna
- Healthy mushroom stroganoff
- Italian pasta salad
- Healthy veggie pasta salad
You might also enjoy browsing through my entire collection of meat-free dishes!
Roasted Cauliflower Mac and Cheese
Ingredients
- 8 oz penne pasta brown rice or whole wheat
- 1.5 lbs cauliflower 1/2 large head of cauliflower, riced in a food processor or minced
- 1 small onion finely chopped
- 5 garlic cloves minced
- 1 tbsp olive oil extra virgin
- 1/4 cup whole wheat or spelt flour
- 2 cups any milk unsweetened
- 3/4 tsp salt
- 1/2 tsp ground black pepper
- 2 cups marble cheese 8 oz, shredded & divided
- Cooking spray I use Misto
Instructions
- Preheat oven to 400 degrees F. Spray 9" x 13" baking dish with cooking spray and set aside.
- Cook pasta as per package instructions. Drain and transfer to a large mixing bowl along with riced/chopped cauliflower. Set aside.
- Preheat large skillet on low heat and add olive oil, onion and garlic. Cook for 2 minutes, stirring occasionally. Add flour and cook for another minute or until flour is well combined. Whisk in milk, raising heat to medium - high, and bring to a boil. Reduce heat to low - medium and cook for 5 minutes.
- Remove from heat, add 1 cup of cheese, salt and pepper; stir until sauce is smooth. Pour into the bowl with pasta and cauliflower, mix well. The mixture should be thick and not saucy.
- Transfer mixture to previously prepared baking dish, level with spatula and top with remaining cheese. Bake uncovered for 25 minutes or until cheese is bubbly and golden crust and edges appear.
- Remove from the oven, cut into 9 slices and serve hot.
Notes
- Store: Refrigerate in an airtight container for up to 3 days or freeze leftovers for up to 3 months.
- Freeze: Assemble, tightly wrap with plastic and then foil, and freeze for up to 3 months. Thaw in the fridge overnight and bake as per instructions + 15 minutes.
- Make Ahead: Assemble, cover and refrigerate for up to 48 hours. Bake as per instructions.
Nutrition
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Hello and welcome to iFOODreal.
My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.