Final bowl of cauliflower mac and cheese with a fork in the bowl

Cauliflower Mac and Cheese

Cauliflower Mac and Cheese is a creamy cheesy meal that is similar to the classic recipe but with less carbs since I swap half the macaroni for cauliflower!
5 from 3 votes
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Course: Entree
Cuisine: American
Prep Time: 10 mins
Cook Time: 25 mins
0 mins
Total Time: 33 mins
Servings: 6 servings
Calories: 420.52kcal
Author: Yumna Jawad


  • 8 ounces cavatappi pasta or elbow macaroni
  • ½ head cauliflower cut into small florets
  • 3 tablespoons salted butter
  • 3 tablespoons all-purpose flour
  • 1 teaspoon ground mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder (optional)
  • 2 cups milk
  • 8 ounces shredded white cheddar cheese


  • Preheat your oven to 400°F. Lightly grease a 9x13 pan.
  • Fill a large saucepan with water, and bring to a boil. Stir in the macaroni and the cauliflower together; cook until al dente, about 8 minutes. Drain well, and transfer the macaroni and cauliflower into prepared 9x13 pan.
  • Wipe the saucepan, then melt butter over medium heat. Add flour, ground mustard, salt and garlic powder; and stir to combine. Add milk and whisk with the flour mixture until smooth and thick, about 4-5 minutes. Reduce heat to low, add the cheese and stir to combine.
  • Pour the sauce over the macaroni and cauliflower and stir to combine. Bake, uncovered until it sets, about 10 minutes.



Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • Use other types of shredded cheese in place of white cheddar if you'd prefer.
  • Instead of milk, you can use dairy-free milk like unsweetened almond milk.
  • Instead of butter, you can use olive oil
  • To make it gluten-free, you can use almond flour or a GF 1:1 mix. Here's an excellent post on how to make gluten-free roux. You can also make this with gluten-free pasta.
Nutritional Data: The information below is an automated estimate and could vary based on cooking methods and ingredients used. It's estimated for 2 ounces of pasta per person.


Calories: 420.52kcal | Carbohydrates: 38.13g | Protein: 18.4g | Fat: 21.71g | Saturated Fat: 13.23g | Cholesterol: 62.87mg | Sodium: 530.39mg | Potassium: 371.97mg | Fiber: 2.27g | Sugar: 6.27g | Vitamin A: 685.44IU | Vitamin C: 23.09mg | Calcium: 384.6mg | Iron: 1.15mg