by Olena

Roasted Cauliflower Mac and Cheese

by Olena

5 from 1 reviews

Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.

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”.

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 gratinsesame cauliflower with bell peppers, and pasta with cauliflower and pumpkin seeds.

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.

Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.

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

  1. Preheat oven to 400 degrees F. Spray 9″ x 13″ baking dish with cooking spray and set aside.
  2. Cook pasta as per package instructions. Drain and transfer to a large mixing bowl along with riced/chopped cauliflower. Set aside.
  3. 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. Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.
  4. 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. Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.
  5. 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.
  6. Remove from the oven, cut into 9 slices and serve hot. Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.
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Roasted Cauliflower Mac and Cheese

5 from 1 reviews

Roasted Cauliflower Mac and Cheese Casserole Recipe made healthy with brown rice pasta and is veggie packed with cheesy crust on top. I promise it will wow the little ones.

  • Author: ifoodreal.com
  • Prep Time: 5 minutes
  • Cook Time: 42 minutes
  • Total Time: 47 minutes
  • Yield: 9 servings 1x
Scale

Ingredients

  • 8 oz penne pasta, brown rice or whole wheat
  • 1/2 large head cauliflower (1.5 lbs), 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 o spelt flour
  • 2 cups any milk, unsweetened
  • 3/4 tsp salt
  • 1/2 tsp ground black pepper
  • 2 cups (8 oz) marble cheese, shredded & divided
  • Cooking spray (I use Misto)

Instructions

  1. Preheat oven to 400 degrees F. Spray 9″ x 13″ baking dish with cooking spray and set aside.
  2. Cook pasta as per package instructions. Drain and transfer to a large mixing bowl along with riced/chopped cauliflower. Set aside.
  3. 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.
  4. 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.
  5. 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.
  6. Remove from the oven, cut into 9 slices and serve hot.

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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

9 comments on “Roasted Cauliflower Mac and Cheese

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  1. I was really impressed with this recipe. FYI I made a few substitutions to make this dairy free and gluten free. I used GF oat flour instead of wheat and it thickened up just fine. Elbow pasta instead of penne just to make it more kraft-dinner like. I also used coconut oil instead of EVOO for frying. I tried a can of coconut milk. Instead of regular cheese I used Daiya cheese substitute. Delicious and creamy. The cauliflower rice adds a beautiful texture. The instructions were very good and for once my dish turned out exactly as the recipe described. Even the kid liked it. Yay!

  2. Could you make it without flour or cornstarch at all, do you think? Looks great and really not that unhealthy. I think I’d add broccoli to it.

  3. I made this for dinner tonight…pretty tasty! One change that I found to be helpful – before adding the shredded cheese to the white sauce, I gave it a whirl in the vitamix to puree the onions & garlic so that there wouldn’t be detectable little pieces in the sauce. I figured sneaking cauliflower into the mac & cheese was taking things far enough! I’m glad I did this step. 3 out of the 4 picky eaters in my house gobbled this up. Picky eater #4 just knew there was something different about the recipe. Good flavor, good texture, definitely a make again recipe, but will probably use a sharper flavored cheese next time. Thanks for the great cauliflower idea!

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