Cauliflower Mac and Cheese

Makes 7 servings


 1 pound whole wheat pasta shells
 8 cups water
 2 cups cauliflower, chopped
 1 1/2 cups milk, non-fat
 1 teaspoon garlic powder
 1/4 cup flour
 1/4 cup vegetable oil
 1 cup cheese, low-fat


  1. Fill a pot with 6 cups of water and bring to a boil. Once the water is boiling, add pasta and cook for 8 minutes.
  2. Drain pasta and fill the same pot with 2 cups of water; bring to a boil.
  3. Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Drain cauliflower.
  4. Place the cooked cauliflower, 1/2 cup milk and garlic powder in a blender, and blend until smooth.
  5. In a separate pot, heat oil. Add the flour and whisk until the mixture is smooth. Add 1 cup of milk and cook until it bubbles and thickens. Add the cheese and cauliflower and mix.
  6. Once the mixture is complete, remove from heat. Add the pasta back into the sauce and serve.

Tip: This recipe can also be made without blending the cauliflower. Follow steps 1-3. Skip step 4 and increase the amount of milk by 1/4-1/2 cup. Add the cauliflower back in when you add the pasta back in.

Recipe adapted from: Michigan State University Extension-Midland County. With Veggies, More Matters! MyPlate Kitchen

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