nutritional information

Per 1-cup serving:

  • Calories: 273
  • Protein: 16 g
  • Total Fat: 16 g
  • Saturated Fat: 9 g
  • Carbohydrates: 18 g
  • Cholesterol: 94 mg
  • Sodium: 314 mg
  • Fiber: 4 g
  • Sugar: 6 g

Mac-and-Cheese-Style Cauliflower

Mac-and-Cheese-Style Cauliflower

Serves 8

Get all the creamy, cheesy goodness of mac and cheese—without the high starch content of macaroni. To make your own breadcrumbs, tear firm, fresh bread into pieces and whirl in a food processor or blender until crumbs form.
  • 1 large head cauliflower (1 ½ lb.), cut into medium florets (8 cups)
  • 2 Tbs. butter or margarine
  • 3 Tbs. all-purpose flour
  • 2 cups low-fat milk
  • 1 clove garlic, minced (1 tsp.)
  • 2 cups grated extra-sharp Cheddar cheese
  • ½ cup nutritional yeast
  • 1 pinch cayenne pepper
  • 2 egg yolks
  • 1 ½ cups fresh breadcrumbs

1. Preheat oven to 350°F. Bring large pot of salted water to a boil. Add cauliflower florets, and boil 5 to 7 minutes, or until just tender. Drain, reserving 1 cup cooking liquid, and set aside.

2. Melt butter in same pot over medium heat. Whisk in flour, and cook 1 minute, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid, and cook 7 to 10 minutes, or until sauce is thickened, whisking constantly. Remove from heat, and stir in cheese, nutritional yeast, cayenne pepper, and egg yolks until cheese is melted. Fold in cauliflower.

3. Coat 13- x 9-inch baking dish with cooking spray. Spread cauliflower mixture in baking dish, and sprinkle with breadcrumbs. Spray breadcrumbs with cooking spray. Bake 30 minutes, or until casserole is hot and bubbly and breadcrumbs are crisp and brown.

January/February 2012 p.46

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comments

I made this tonight. I love cauliflower so I'm always looking for new things to do with it. I don't ever need mac-and-cheese with noodles again.

Katie - 2014-09-14 00:10:24

I just made this!!! IS AWESOME!! My 2 year old love it ( I just change the milk for almond breeze unsweetened and We love it!! Definitely a MUST have!

Paola M - 2014-08-27 23:37:22

Delicious! I may add some pepper or some type of spicy cheese next time, and will try almond milk (ran out) My 16 month old and I had it for dinner tonight and we both loved it. I'll definitely remake this when my daughter is back from vacation, I think she'll even eat her cauliflower!

Tiffany - 2014-07-27 23:31:38

Just made this a few nights ago and it was fantastic! Posting the link to this on my blog now! MUST share the goodness!! Thank you!

Cassie @ Habitude Fitness - 2014-07-12 09:11:41

This cauliflower mac-and-cheese dish is fabulous. OMG, what wonderful flavor. Having trouble finding nutritional yeast, is it made by Braggs. I used almond milk instead of cows milk. Cows milk is for calves. Thanks for this recipe. This is lip smackin' good. Kate Hamon

Kate Hamon - 2014-07-07 14:15:45

Enjoy!

Tammy - 2014-07-06 01:37:12

Cauliflower Mac and cheese

Celeste - 2014-07-03 00:26:41

This came out yummy! Some changes I made....almond milk, coconut spread, and gluten free flour......added some broccoli......great recipe!!!

Jen - 2014-07-02 22:34:45

Yum

Melintill@aol.com - 2014-06-08 02:06:09

Looks so Good!

kfbutler@csusm.edu - 2014-05-22 19:20:27

Everyone is asking "why use nutritional yeast?" Here is the answer that I found the most useful, for all vegans and varieties of vegatrians, most brands are b-12 rich: http://blog.fatfreevegan.com/2011/10/what-the-heck-is-nutritional-yeast.html As you can guess from its name, nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It’s low in fat, gluten-free (check specific brands for certification), and contains no added sugars or preservatives. Because vitamin B12 is absent from plant foods unless it’s added as a supplement, nutritional yeast that contains B12, such as Red Star Vegetarian Support Formula, is a great addition to the vegan diet (though I strongly recommend taking a supplement as the only way to be sure you’re getting enough). Not all nooch (nutritional yeast nickname) has B12, so check the label carefully before buying. The vitamins and minerals are all well and good, but truthfully, I use nutritional yeast for its flavor, which has been described as cheesy, nutty, savory, and “umami.” Just a tablespoon or two can add richness to soups, gravies, and other dishes, and larger amounts can make “cheese” sauces and eggless scrambles taste cheesy and eggy. The savory, umami taste of nutritional yeast comes from glutamaic acid, an amino acid that is formed during the drying process. Glutamic acid is not the same as the commercial additive monosodium glutamate and is a naturally occurring amino acid found in many fruits and vegetables. Adding a small amount of nutritional yeast to a dish enhances the flavors present and helps form a rich flavor base. If for some reason you can’t find nutritional yeast or can’t use it, you can safely leave it out of recipes where it’s used in small amounts as only a flavor enhancer; in some cases, miso or soy sauce can be used in a 1:3 ratio (1/3 of the amount of nooch called for), though both add sodium, so you may need to reduce the salt. In recipes where nutritional yeast provides the bulk of the flavor, such as vegan cheese sauces, it’s best not to attempt to substitute it.

Michelle Murphy - 2014-05-14 20:56:23

not sure if anyone answered the question someone had about nutrtional yeast but you can buy it at health food stores usually in bulk. Similar to brewers yeast but less bitter. B-12

Lisa Rodriquez - 2014-04-27 03:42:19

Just made this... I would give it 3 1/2 to 4 stars, boyfriend liked it better than I did. Substitutions: --whole milk instead of low-fat. --used a trader joe's buffalo cheddar, so omitted the cayenne --subbed 1/4 c instant potato flakes and 1/4 c grated parm for the yeast (wasn't paying $20/# for the yeast!) --steamed the cauliflower and used 1 c. chicken stock in lieu of cooking water (could use veggie stock to keep it veg) --barely sprinkled the top with the bread crumbs to keep the carbs down Keys: 1. I think steaming the cauliflower definitely kept it from getting water logged. 2. Cooking the base of the sauce is a must to keeping this nice and thick as well. I let it go a full 10 minutes before I added the cheese and other ingredients. I didn't love love the texture (though, in fairness, I did leave it in the oven 10 minutes longer than I was supposed to)... a little too mushy for me. Boyfriend thought it was like a scalloped potato dish, and really liked it. The buffalo cheddar gave it a really nice flavor and some heat. We aren't vegetarians, so I served with garlicky green beans and a pork roast. Will most likely make again.

KCatty - 2014-02-05 01:20:48

This recipe IS NOT gluten free!! When I requested gluten free & vegetarian this came up.

Robbin - 2014-02-04 18:48:37

Sooo yummy!! Only changes to ingredients is I used almond milk and egg substitute. Ir was not thickening so I slowly added 2 more tbs of flour. Amazed how good it came out!

Kathleen - 2014-02-01 01:40:09