If you’ve been looking for a way to make healthy mac and cheese, you can stop scrolling! Yep, with just one simple hack, I’ve made this classic comfort dish much more nutritious. And I bet you won’t even be able to taste the difference!

mini skillet with healthy mac and cheese

Healthy Mac and Cheese

I developed this kid-friendly recipe at the request of my friend who wanted to amp the nutrients her little ones were getting when they ate their favorite meal. Does this sound familiar to anyone else out there? I can sure relate!

So Why is this Version Healthier?

So what’s the trick to making a healthier version of mac and cheese? It’s pretty simple. I’ve hidden puréed vegetables in the sauce! That’s right, there’s cauliflower in there. And you have to trust me — the taste completely disappears!

ingredients in healthy mac and cheese

Adding cauliflower, which is a cruciferous vegetable like broccoli, to this healthy mac and cheese adds lots of vitamins and disease-fighting, anti-inflammatory compounds to the dish. Plus, it also adds fiber, which helps with digestion and the rise in blood sugar after your meal.

I’ve also included some instructions on how to add some onions, if desired. I think the onions, which are high in vitamin c, give a nice flavor to the dish. But they’re optional.

How Do I Add Cauliflower to the Sauce:

And it’s easy to do. All you need to do is roughly chop and then steam about a half of a head of cauliflower. Then purée it and add it to the sauce. It’s that simple. Also, the cauliflower helps give you a nice creamy, thick sauce!

Tips on Making This Recipe:
  • The Pasta: I went with the traditional mini elbow pasta noodles for this healthy mac and cheese dish. But you can use whichever ones you like, including gluten-free pasta.
  • The Onions: I love the taste of the onions in this dish, but if you don’t like the idea of having onions in your dish — or you think your kids will freak over the texture — you can omit them. Or you can cook them in a skillet with a little olive oil until they are translucent and soft. And then puree them along with the cauliflower. Tip: Don’t let the onions brown. That will change the taste.
  • The Cheese: I suggest using sharp cheddar cheese in this dish. I think it adds more flavor.
  • Make-Ahead and Freezing: If you have leftovers they can be stored, covered, in the fridge for up to 3 days. You can also freeze leftovers in an air-tight container for up to 3 months. In fact, if you (or your kids) are going to be eating this dish on a regular basis, I’d double or triple the recipe and freeze the leftovers in serving-size containers (I love these Souper Cubes!). Just defrost in the fridge the night before you want to eat it and then heat it up in the microwave.

If you make this healthy mac and cheese recipe, I’d love to hear from you! Please leave a star rating in the comments below. And make sure to tag me on Instagram. Thanks so much!

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mini skillet of healthy mac and cheese

Healthy Mac and Cheese

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Description

This delicious, healthy mac and cheese dish tastes just like the classic comfort food. But it’s better for you! And it can also be made gluten-free. 

Ingredients

Units Scale
  • 2 cups uncooked mini elbow pasta noodles (or pasta of your choice)
  • 1/2 large head of cauliflower roughly chopped (makes about 4 cups)
  • 1/2 yellow onion finely diced (optional)
  • 2 tablespoons butter or oil of your choice
  • 2 tablespoons flour
  • 1 cup milk
  • 1/2 teaspoon sugar-free Worshestire sauce
  • 1 1/2 cups grated cheddar cheese
  • Kosher salt

Instructions

  1. Cook the pasta per the package instructions. Drain and set aside.
  2. Add a few inches of water to a pot. The water should not be touching the bottom of the steamer. Bring the water to a simmer, add the cauliflower, and cover. Steam until cooked through. The cauliflower should be soft but not mushy. When ready, remove the pot from the heat.
  3. When the cauliflower is cool enough to handle, add it to your food processor and blend until smooth and creamy. Set aside.
  4. When the cauliflower is cooking, add the butter to a skillet over medium-low heat.
  5. If you are using the onion, add the finely diced pieces to the butter and cook over medium-low heat until the onions are translucent and soft (but not browned). 
  6. When the butter is melted and the onions are cooked (if using), add the 2 tablespoons of flour and whisk. As the flour mixes with the butter, it will form a thick paste (which is called a roux and is used to help thicken sauces).
  7. Slowly add the milk and continue to whisk together over medium-low heat until the sauce thickens. This should take a minute or two. Once the sauce comes together, remove the pan from the heat and stir in 1 cup of the shredded cheese. 
  8. Next, add the cauliflower purée to the sauce and stir to combine. Then add the pasta and stir to coat. Add 1 teaspoon of salt, if needed.
  9. Add the mixture to a 9-13-inch baking dish or to individual oven-proof ramekins). Sprinkle with the remaining 1/2 cup of cheese and bake until the cheese is melted and bubbling, about 20-25 minutes.
  10. Remove from the oven and allow to cool slightly before serving. 

Notes

Making this Dish Gluten-Free: If you want to make this dish gluten-free, you can use gluten-free pasta. You can also use sweet rice flour instead of all-purpose flour when making the roux.

The Onions: I love the taste of the onions in this dish, but if you don’t like the idea of having (soft) onions in your dish — or you think your kids will freak over the texture — you can omit them. Or you can cook them in a skillet with a little olive oil until they are translucent and soft. And then purée them along with the cauliflower.

Make-Ahead and Freezing: If you have leftovers they can be stored, covered, in the fridge for up to 3 days. You can also freeze leftovers in an air-tight container for up to 3 months. In fact, if you (or your kids) are going to be eating it on a regular basis, I’d double or triple the recipe and freeze the leftovers in serving-size containers (I love these Souper Cubes!). Just defrost in the fridge the night before you want to eat it and then heat it up in the microwave.

  • Prep Time: 20 minutes
  • Cook Time: 20-25 minutes
  • Category: Main
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 271
  • Sugar: 4.9 g
  • Sodium: 462.3 mg
  • Fat: 15.3 g
  • Carbohydrates: 21.4 g
  • Protein: 12.7 g
  • Cholesterol: 43.7 mg

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