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Introduction
Mac and cheese is a quintessential American dish that has graced tables for generations. This healthy twist gives the classic a nutritious upgrade by swapping pasta for cauliflower. The technique is believed to have originated with trendy restaurant menus in the early 2010s as a way to offer an indulgent yet lighter option. While cauliflower may seem an unlikely star, when blended into a creamy sauce, it mimics the texture of cheese sauce beautifully. With its hint of nuttiness, it makes the perfect vehicle to deliver that signature cheesy richness in a more wholesome package.
Ingredients
• 1 large head cauliflower (about 2 lbs), cut into florets
• 1 cup milk (cow's milk or unsweetened plant-based milk)
• 1 cup low-sodium vegetable or chicken broth
• 8 oz sharp cheddar cheese, shredded (about 2 cups)
• 1/2 cup grated Parmesan cheese
• 2 tbsp unsalted butter
• 2 tbsp all-purpose flour
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1/4 tsp ground mustard powder (optional)
• 1/2 cup panko breadcrumbs
• 2 tbsp unsalted butter, melted
• 1 tbsp chopped fresh parsley (for garnish, optional)
Step 1:
Preheat your oven to 375°F (190°C). Grease a baking dish or casserole dish with cooking spray or butter.
Step 2:
Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 5-7 minutes, until slightly tender but still firm. Drain and set aside.
Step 3:
In a saucepan, melt 2 tbsp butter over medium heat. Whisk in the flour and cook for 1 minute, stirring constantly. Gradually whisk in the milk and broth, and cook until thickened, about 5 minutes.
Step 4:
Remove the sauce from heat and stir in the garlic powder, salt, black pepper, and mustard powder (if using). Add the shredded cheddar and Parmesan cheeses, and stir until melted and smooth.
Step 5:
Transfer the cooked cauliflower to a blender or food processor, and puree until smooth, adding a few tablespoons of the cheese sauce if needed to achieve a smooth consistency.
Step 6:
Add the cauliflower puree to the cheese sauce and mix well. Pour the mixture into the prepared baking dish.
Step 7:
In a small bowl, mix the panko breadcrumbs with the melted 2 tbsp butter. Sprinkle the breadcrumb mixture evenly over the cauliflower mixture.
Step 8:
Bake for 15-20 minutes, or until the top is golden brown and the casserole is bubbling around the edges.
Step 9:
Remove from the oven and let cool for 5 minutes before serving. Garnish with chopped fresh parsley, if desired.
Q: Can I use frozen cauliflower instead of fresh?
A: Yes, you can use frozen cauliflower florets instead of fresh. Simply cook them according to package instructions until slightly tender before pureeing.
Q: Can I make this recipe ahead of time?
A: Yes, you can assemble the cauliflower mixture and cheese sauce ahead of time, but don't add the breadcrumb topping until right before baking. Cover and refrigerate until ready to bake, then add the topping and bake as directed.
Q: Can I use a different type of cheese?
A: You can use a blend of different cheeses, such as cheddar, Gruyere, and Parmesan, but keep in mind that the flavor profile and melting properties may be slightly different.
• For a vegan version, substitute plant-based milk, vegetable broth, and vegan cheese alternatives.
• You can use frozen cauliflower florets to save time on prep.
• Sharp cheddar provides the best flavor, but you can use a blend of different cheeses if desired.
• Panko breadcrumbs add a crispy texture to the topping, but you can use regular breadcrumbs or crushed crackers if needed.
• This recipe is naturally gluten-free if you omit the flour and use gluten-free breadcrumbs or crushed crackers for the topping.
• Adjust seasoning amounts to taste preference.
Serve hot, with a side salad or roasted vegetables for a complete meal.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
Start boiling the water for the cauliflower while you prepare the cheese sauce and topping, to save time. Multitask by preheating the oven while the cauliflower is cooking.
- Don't overcook the cauliflower, as it will become mushy when pureed.
- For a smoother sauce, grate the cheese yourself instead of using pre-shredded cheese, which can contain anti-caking agents.
- Let the cheese sauce cool slightly before adding the cheese to prevent it from separating or becoming grainy.
For a dairy-free version, use plant-based milk and vegan cheese alternatives. For extra protein, stir in cooked and crumbled bacon or plant-based protein crumbles.
This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio, or a light beer like a lager or pilsner. It also goes nicely with a side of roasted broccoli or a simple green salad.
Fall, Winter
This recipe contains dairy (milk, butter, and cheese) and gluten (from the flour and breadcrumbs). For a gluten-free and dairy-free version, use plant-based milk and cheese alternatives, omit the flour, and use gluten-free breadcrumbs or crushed crackers for the topping.
