This baked cauliflower mac and cheese is a cozy, cheesy dish with a creamy cauliflower and cheese based sauce that’s lighter than the traditional versions but just as delicious.

Whether you’re looking for a way to discreetly add more veggies to your family dinners or just want a healthier twist on a favorite dish, this baked cauliflower mac and cheese is the perfect option.

Sometimes, getting kids (or even adults!) to eat more vegetables feels like a challenge. That’s where this baked cauliflower mac and cheese comes in!

It’s creamy, cheesy, and full of classic comfort food flavors—while secretly packing in a boost of blended cauliflower.

It’s simple to make, baked to golden perfection, and sure to be a hit at the dinner table. Let’s get cooking!

Why you’ll love this baked cauliflower mac and cheese

If you’re craving classic mac and cheese but want a healthier twist, this baked cauliflower mac and cheese is the perfect recipe for you!

It’s cheesy and comforting—without feeling too heavy.

Here’s why you’ll love it:

Lighter but still delicious – Thanks to the addition of cauliflower and two types of cheeses, this dish is cheesy while being lighter than regular mac and cheese.
Packed with flavor – A blend of cheeses and aromatics makes every bite full of delicious, cheesy flavor.
Kid-friendly and nutritious – Even picky eaters will love this dish, and you’ll love knowing they’re getting a serving of veggies in every bite.

Healthy baked mac and cheese ingredients

This healthy take on classic mac and cheese combines cheesy goodness and sneaks some blended cauliflower right in.

Here’s what you’ll need:

Whole wheat macaroni – A fiber-rich alternative to traditional pasta, whole wheat macaroni adds a slightly nutty flavor and extra nutrients.
Cauliflower – Blended into the sauce, cauliflower bulks up the sauce while adding extra vitamins and a mild, slightly sweet taste.
Cheddar cheese – The star of the show! Cheddar melts beautifully and brings a sharp, tangy flavor that makes mac and cheese irresistible.
Parmesan cheese – Adds a salty, nutty depth of flavor that complements the cheddar perfectly.
Milk – Helps create a smooth cheese sauce that’s blendable.
Onion and garlic – The aromatics that give so much flavor.
Butter or olive oil – Used to sauté the onion and garlic.
Nutmeg – A hint of nutmeg adds a subtle warmth that brings out the flavors of the dish.

How to make baked cauliflower macaroni and cheese

Here’s how to make it step by step:

Cook the pasta – Bring a large pot of salted water to a boil and cook the macaroni until al dente, following the package instructions. Reserve 1/3 cup of pasta water, then drain and rinse the pasta. Set it aside.
Sauté the aromatics – In an ovenproof pan, melt the butter over medium heat. Add the diced onions and minced garlic, cooking until soft and fragrant, about 3–4 minutes.
Simmer the cauliflower – Stir in the cauliflower florets, nutmeg, and milk. Bring the mixture to a gentle simmer, then cover and let cook for 10 minutes, or until the cauliflower is fork-tender.
Blend the sauce – Use an immersion blender to blend the mixture until smooth and creamy.
Add the cheese – Stir in half of the cheddar and parmesan, mixing until fully melted and combined. Stir in the pasta water.
Combine with pasta – Fold in the cooked macaroni, stirring to coat it in the creamy sauce.
Top and bake – Sprinkle the remaining cheddar and parmesan over the top. Transfer the pan to a preheated 375°F oven and bake for 20 minutes, until the cheese is melted and golden.
Serve and enjoy – Let the baked cauliflower mac and cheese rest for a few minutes before serving. Enjoy warm!

This dish is comforting, cheesy, and packed with hidden veggies—perfect for a wholesome weeknight dinner!

Cooking tips

Follow these simple tips to get that perfect balance of cheesy goodness and pasta in every bite!

Undercook the pasta. Undercook the pasta by a couple minutes. You’ll be cooking the pasta a second time in the oven, so keeping it a little under-done initially will help it retain it’s shape.
Save the pasta water. Make sure to save some of the pasta water before draining and rinsing the pasta. You’ll need it to add tot he cheese sauce to help make it the perfect texture.
Simmer cauliflower until tender. To help the cheese and cauliflower sauce be as smooth as possible, make sure to simmer the cauliflower until it’s very soft.
Watch for doneness. Keep an eye on how browned the top of the casserole gets. You want it to be a nice golden brown, but not burnt!

Conclusion

This baked cauliflower mac and cheese is the perfect blend of comfort and healthiness.

It’s cheesy and satisfying while sneaking in a boost of veggies—great for weeknight dinners, meal prep, or even a crowd-pleasing side dish.

Whether you’re looking for a lighter twist on a classic or just want to try something new, this recipe is sure to become a favorite.

Baked Cauliflower Macaroni and Cheese

March 13, 2025

This baked cauliflower mac and cheese is a cozy, cheesy dish with a creamy cauliflower-based sauce that’s lighter than traditional versions but just as delicious.

Print Pin

Prep Time 20

Cook Time 20

Total Time 40

Course dinner, Side Dish

Cuisine American

Servings 6 servings

Equipment

Large oven safe pan with lid
Immersion blender

Ingredients

1⅓ cup uncooked macaroni (160 g)
2 TBS olive oil or butter
½ yellow onion, roughly chopped
3 cloves garlic, roughly chopped
1 small head cauliflower, cut into medium florets (~1.5 lbs)
2 cups milk
¼ tsp nutmeg
2 cups grated cheddar cheese, divided (200 g)
½ cup grated parmesan cheese, divided (45 g)

Instructions

Place an oven rack in the center of the oven. Heat the oven to 375° F.
1⅓ cup uncooked macaroni
Cook macaroni al dente, being sure to reserve ⅓ cup of the pasta water before draining and rinsing with cold water. Set cooked pasta aside.
Heat a large oven safe pan over medium-low heat. Add the oil or butter and swirl to coat the bottom of the pan.
2 TBS olive oil or butter
Add the onions to the pan. Sauté until translucent, about 5 minutes. Add the garlic and cook for 30 seconds, stirring often to prevent burning.
½ yellow onion, roughly chopped, 3 cloves garlic, roughly chopped
Add the cauliflower, nutmeg, and milk to the pan. Carefully stir to combine. Bring to a simmer, cover, and let simmer for 10 minutes or until the cauliflower is easily pierced with a knife.
1 small head cauliflower, cut into medium florets, 2 cups milk, ¼ tsp nutmeg
Once the cauliflower is soft, turn off the heat and use an immersion blender to blend the cauliflower until smooth.
While the blended cauliflower is still hot, add half of both the cheddar cheese and parmesan cheese. Stir until the cheeses have fully melted and incorporated into the sauce.
2 cups grated cheddar cheese, divided, ½ cup grated parmesan cheese, divided
Stir in the reserved pasta water. Fold in the cooked macaroni.
Sprinkle the rest of the cheese in an even layer over the top.
Place the dish into the oven. Bake, uncovered, for 20 minutes or until browned and bubbly on top.
Remove from the oven, let cool for 10 minutes, then enjoy.