Cauliflower Macaroni and Cheese

Cauliflower Macaroni and Cheese

Macaroni and cheese is one dish that I will indulge on! There’s nothing better than pasta with warm, melted cheese and spices. Since consuming a heaping dish of macaroni and cheese can quickly add up the calories, fats, and carbohydrates, I set out to create a healthier alternative. I’m always up for the challenge of making foods I love but tweaking ingredients, this way I can still enjoy a delectable side dish but not feel as guilty! I came across this recipe the other night and was so excited to try it. What a good idea to substitute pasta for cauliflower! This is such a great way to cut back on carbohydrates and get a serving of vegetables in. Since the recipe called for butter, I replaced that with coconut oil in a 1:1 ratio. I also decided to use fat-free cheese to decrease the fat content of this dish, however feel free to use regular or low-fat cheeses. Let’s take a look at what you’ll need:

Ingredients (Serves 4)

  • 4 cups cauliflower florets
  • 1 tablespoon Kelapo Coconut Oil
  • 1 1/2 tablespoons all-purpose flour
  • 1 cup low-fat milk
  • 1 clove garlic, minced
  • 1 cups fat-free cheese
  • 1/4 cup nutritional yeast
  • 1 pinch cayenne pepper
  • 1 egg yolks
  • 3/4 cup breadcrumbs

    Ready For A Cheesy Bite!


  1. Preheat oven to 350°F. Bring medium-sized 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 coconut oil 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 yolk until cheese is melted. Fold in cauliflower.
  3. Coat a baking dish with Kelapo Coconut Oil 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.

I must say, I was pleasantly surprised with how delicious this dish turned out! The cauliflower was just tender enough to mimic pasta and the mixture of coconut oil and spices gave the dish added flavor. This would be a wonderful addition to grilled chicken or a fun way to get your little ones to eat their vegetables. For another fun way to make a low-carb meal, check out Jen’s recipe for Cauliflower Crust Pizza and Cauliflower Garlic Mashed Potatoes.


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