Healthy Cauliflower Mac & Cheese
6 People
298 Cals
Healthy Cauliflower Mac & Cheese
6 People
298 Cals
About the recipe
There's something so comforting about a warm bowl of mac and cheese, but traditional versions can often feel heavy with refined flour, butter and lots of cheese. This healthier take delivers all the creamy, cheesy goodness you love, while packing in plenty of nourishing vegetables and wholesome ingredients that leave you feeling satisfied, not weighed down.The secret is a silky white sauce made from sweet leeks, milk and protein-rich cannellini beans. Once blended until smooth, the beans completely disappear into the sauce, creating a naturally creamy béchamel without the need for flour or excessive cheese. It's a simple wholefood twist that adds extra protein, fibre and important minerals, making this mac and cheese more balanced, nourishing and surprisingly filling.Steamed cauliflower is the real hero of this dish. It keeps the recipe light, fresh and naturally lower in carbohydrates than traditional mac and cheese, while adding valuable fibre, vitamin C and antioxidants to support your immune system and overall wellbeing. Combined with just enough pasta, it creates the perfect balance between wholesome vegetables and comforting indulgence.A light scattering of provolone and Parmesan bakes into a beautifully golden topping, giving you all the rich, savoury flavour of classic mac and cheese with far less cheese than traditional recipes. The result is creamy, satisfying comfort food that's perfect for cosy family dinners, easy weeknight meals or meal prep for the days ahead.Health Benefits:Cauliflower is a wonderful source of vitamin C, folate and antioxidants that help support immune health while providing plenty of fibre for a healthy digestive system.Leeks are naturally rich in prebiotic fibres that nourish beneficial gut bacteria and contribute a delicate sweetness that creates a beautifully flavoured sauce.Cannellini beans are packed with plant protein and dietary fibre, helping to keep you fuller for longer while supporting healthy digestion and balanced blood sugar levels. They're also an excellent source of minerals such as iron, magnesium and potassium, and create a naturally creamy sauce without relying on flour or large amounts of cheese.Whether you're feeding the family, looking for a healthier comfort food recipe or simply trying to eat more vegetables, this Healthy Cauliflower Mac & Cheese is one of those wholesome recipes you'll come back to again and again. It's everything you love about classic mac and cheese—lighter, creamier and made with real food that truly loves you back.Creamy, comforting and packed with flavour.Loaded with cauliflower for extra vegetables and natural goodness.Cannellini beans add protein, fibre and creaminess without being detectable in the finished sauce.Lower in carbohydrates than traditional mac and cheese by replacing much of the pasta with cauliflower.Uses less cheese while still delivering a rich, satisfying flavour.Easy to make gluten-free by using your favourite gluten-free pasta.Easily adapted for a plant-based diet using dairy-free milk, nutritional yeast and your favourite plant-based cheese.Perfect for family dinners, meal prep and delicious leftovers.
Nutrition Per Serving
298
Calories
7g
Fat
3g
Saturates
8g
Sugars
221mg
Salt
19g
Protein
28g
Carbs
7g
Fibre
Ingredients
Cauliflower + Pasta
- 1 medium cauliflower about 800 g, cut into florets
- 180 g dried short pasta I used organic spelt pasta, but gluten free pasta or your favourite pasta also works beautifully
- Sea salt and freshly ground white pepper
Creamy Leek & White Bean Béchamel
- 1 tablespoon extra virgin olive oil or butter
- 1 large leek white and pale green parts only, washed well and finely sliced
- 1 bay leaf
- 500 ml milk of choice
- 250 g 1 x 400 g tin cannellini beans, drained and rinsed
- Pinch freshly grated nutmeg optional
- 15 g finely grated Parmesan or 2 tablespoons nutritional yeast flakes optional, or use in place of the Parmesan for a plant-based version
- Sea salt and freshly ground white pepper
Topping
- 60 g provolone grated
- 30 g Parmesan grated
- For a plant-based version: Replace the milk with your favourite unsweetened plant milk use the nutritional yeast instead of the Parmesan in the sauce, and finish with your favourite dairy-free melting cheese.
Method
- Preheat the oven to 200°C fan-forced.
- Steam the cauliflower for 6–8 minutes, until just tender but still holding its shape.
- Meanwhile, cook the pasta in a large saucepan of salted boiling water until al dente. Drain well.
- Heat the olive oil in a saucepan over medium heat.
- Add the leek and cook gently for 5 minutes until soft and sweet, without colouring.
- Add the bay leaf and milk.
- Bring to a gentle simmer and cook for 3 minutes to infuse the milk with flavour. Remove and discard the bay leaf.
- Add the cannellini beans, nutmeg, Parmesan or nutritional yeast (if plant based).
- Blend until completely smooth using a stick blender or high-speed blender. Season generously with sea salt and white pepper.
- Transfer the steamed cauliflower and cooked pasta to a 30 cm baking dish and gently toss together.
- Pour the creamy leek and white bean sauce evenly over the cauliflower and pasta.
- Sprinkle over the grated provolone and Parmesan.
- Bake for 20 minutes, or until bubbling and lightly golden.
- Rest for 5 minutes before serving.
Notes & Inspiration
Make it gluten-free: Simply use your favourite gluten-free short pasta. Brown rice, corn or quinoa-based pasta all work beautifully.
Plant-based option: Replace the milk with your favourite unsweetened plant milk, use 2–3 tablespoons nutritional yeast flakes in place of the Parmesan within the sauce, and finish with your favourite dairy-free melting cheese.
Boost the vegetables: Stir through a handful of baby spinach, peas, broccoli florets or chopped kale before baking for an extra serving of greens.
Add more protein: Fold through cooked shredded chicken, roast chicken, white beans, chickpeas or butter beans before baking to make it even more satisfying.
Try different cheeses: Provolone creates a beautiful stretchy topping, but Gruyère, mature cheddar, mozzarella, fontina or a combination all work wonderfully.
Extra crunch: Sprinkle over toasted sourdough breadcrumbs, gluten-free breadcrumbs or crushed walnuts before baking for a crisp golden topping.
Make ahead: Assemble the bake a day in advance, cover and refrigerate. Bake just before serving, adding an extra 5–10 minutes to the cooking time if baking straight from the fridge.
Meal prep friendly: Leftovers keep beautifully in the fridge for up to 4 days and are perfect for lunches. Reheat gently in the oven or microwave until piping hot.
Freeze for later: Freeze individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
Serving Suggestions
Serve with a crisp green salad dressed with lemon and extra virgin olive oil, steamed seasonal greens, or simply enjoy on its own as a wholesome vegetarian meal. It's also delicious alongside grilled chicken, roast salmon or a simple tomato salad if you're feeding a crowd.
Serve with a crisp green salad dressed with lemon and extra virgin olive oil, steamed seasonal greens, or simply enjoy on its own as a wholesome vegetarian meal. It's also delicious alongside grilled chicken, roast salmon or a simple tomato salad if you're feeding a crowd.
