Healthy Cauliflower Mac and Cheese with Vegetables
A nutritious twist on classic mac and cheese that sneaks extra vegetables into every bite. Whole wheat pasta mingles with cauliflower, peas, and edamame in a creamy sharp cheddar sauce, creating a satisfying casserole that both kids and adults will love. The addition of fresh vegetables boosts fiber and nutrients while maintaining the comfort food appeal. Perfect for family dinners or meal prep, this version delivers all the cheesy goodness you crave with added nutritional benefits that make it feel less guilty.
Ingredients
- 8 ounces whole-wheat macaroniregular elbow macaroni1:1gluten-free
use any pasta shape
- 2 cups raw cauliflower florets, chopped, about 1/2 head
- 1 cup frozen peas, thawed
- 1 cup frozen shelled edamame, thawed
- 2 ¾ cups low-fat milk, dividedwhole milk or plant milk1:1dietary
adjust thickness as needed
- ¼ cup all-purpose flourcornstarch1:2 ratiogluten-freegluten-free
use half the amount
- 2 teaspoon Dijon mustard
- 1 teaspoon salt, plus a pinch
- ¼ teaspoon granulated garlic powder
- ¼ teaspoon ground white pepper
- 8 ounces Sharp Cheddar cheese, shredded, such as Cabot Vermont Sharp
- ¼ cup fresh chives, chopped
- 2 tablespoons breadcrumbs, preferably whole-wheat
- 1 teaspoon organic canola oil or avocado oil
- ½ teaspoon paprika
- cooking spray
Instructions
- 1
Coat baking dish with cooking spray and preheat oven to 400 degrees F
- 2
Bring large pot of lightly salted water to boil
- 3
Cook pasta 1 minute less than package instructions, adding cauliflower, peas and edamame in last 2 minutes
- 4
Drain pasta and vegetables thoroughly
- 5
Heat milk in medium saucepan over medium heat until steaming but not simmering
- 6
Whisk remaining milk with flour, Dijon, salt, garlic powder and white pepper in small bowl
- 7
Whisk flour mixture into steaming milk and continue heating, stirring often, until mixture thickens and bubbles, about 4 minutes
- 8
Remove from heat and stir in cheddar and chives until melted and smooth
- 9
Stir pasta and cauliflower into cheese sauce
- 10
Transfer pasta mixture to prepared dish
- 11
Mix breadcrumbs, oil, paprika and pinch of salt in small dish
- 12
Top macaroni with breadcrumb mixture
- 13
Bake until bubbling and breadcrumb topping is golden, 18 to 22 minutes
- 14
Let sit about 10 minutes before serving
Tips
Cook pasta slightly underdone since it will continue cooking in the oven with the sauce, preventing mushy texture.
Add vegetables in the last 2 minutes of pasta cooking to retain their color and slight crunch while ensuring they're tender.
Let the casserole rest for 10 minutes after baking to allow the sauce to thicken and make serving easier.
Good to Know
Refrigerate leftovers up to 4 days in airtight container
Assemble casserole up to 1 day ahead, cover and refrigerate, add 5-10 minutes to baking time
Let cool 10 minutes before serving for best texture and easier portioning
Common Mistakes
Don't overcook pasta initially to avoid mushy final texture
Don't let milk boil when making sauce to prevent curdling
Don't skip resting time after baking or sauce will be too runny
Substitutions
Gluten-Free Swaps
use any pasta shape
General Alternatives
blanch fresh vegetables first
adjust thickness as needed
FAQ
Can I make this ahead of time?
Yes, assemble the casserole up to 24 hours ahead and refrigerate covered. Add 5-10 minutes to the baking time when cooking from cold.
What if I don't have edamame?
Substitute with frozen corn, broccoli florets, or additional peas. Any quick-cooking vegetable works well in this recipe.
How long will leftovers keep?
Store covered in the refrigerator for up to 4 days. Reheat in microwave or oven until heated through, adding a splash of milk if needed.