This easy stovetop cauliflower mac and cheese is every bit as creamy and comforting as it looks. Cauliflower is simmered in a simple milk-broth, then pureed into a velvety sauce that boosts the dish’s nutrition without sacrificing that classic gooey texture. Kid-approved and quick to make, it’s a weeknight favorite that’s ready in under 30 minutes.
Rather than replacing carbs entirely, I like to enhance them with cauliflower—adding vegetables in a way that keeps the familiar comfort of mac and cheese while sneaking in extra goodness.
During both of my pregnancies I struggled to eat vegetables, especially greens, and developed a bit of a boxed mac and cheese habit. As a dietitian I wanted to improve our veggie intake without losing the foods my family loves, so this recipe was born.
To make the sauce I simmer a small head of cauliflower in a milk-and-broth mixture until tender, then puree it until silky smooth. You can use any high-speed blender or food processor for this step.
Watching the cheese melt into a big pot of creamy cauliflower sauce is one of my favorite parts of cooking this dish. I also admit to sneaking a few spoonfuls straight from the pot before my toddler notices—because that always happens.
If I’m being honest, I usually swipe a spoonful from our little one’s bowl sometimes too. Those bites don’t count—right?
Thankfully he’s a better sharer than I am when it comes to comfort foods. This stovetop cauliflower mac and cheese ranks high on my “Foods I Have a Hard Time Sharing” list—alongside french fries. One taste and you’ll probably be hugging your bowl at dinnertime, too.
Stovetop Cauliflower Mac and Cheese
Simmered in a milk broth and pureed to a silky consistency, cauliflower gives this ooey-gooey mac and cheese a nutritious lift. Ready in less than 30 minutes, it’s a simple way to add vegetables to a family favorite.
- Prep Time:
10 min - Total Time:
25 minutes - Makes:
6 cups
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Ingredients
- 8 ounces (about 2 cups) uncooked elbow macaroni
- 1 ½ tablespoons butter
- 1 ½ tablespoons flour
- 1 cup chicken or vegetable broth
- 1 cup milk
- ¾ teaspoon dry mustard
- 12 ounces (about 4–5 cups) cauliflower florets cut into 1” chunks (from 1 small head)
- 1 ½ cups shredded cheese (cheddar, Gruyère, Monterey Jack, or a blend)
- Optional: fresh parsley, salt and freshly ground pepper for serving
Instructions
- Cook the pasta. Prepare according to package directions, drain, and set aside.
- Simmer the cauliflower. In a large saucepan over medium-low heat, melt the butter. Add the flour and stir constantly until the roux puffs lightly, about 1–2 minutes. Whisk in the broth, milk, and dry mustard until smooth. Increase heat to medium-high, add the cauliflower, and bring the mixture to a rapid simmer (do not boil), stirring frequently. Reduce heat to medium-low, cover, and simmer until the cauliflower is very tender, about 10 minutes, stirring occasionally.
- Puree. Carefully transfer the cauliflower and milk-broth to a blender. Hold the lid firmly to avoid steam escaping and puree until completely smooth, 20–30 seconds. Return the puree to the pan over medium-low heat.
- Finish with cheese and pasta. Stir in the shredded cheese and cooked macaroni until the cheese melts and the sauce is smooth. Serve immediately, garnished with parsley and seasoned with salt and pepper to taste.
Notes
Ingredient Prep
- Prep cauliflower florets and shred the cheese up to 7 days in advance and refrigerate.
Little Helpers
Getting kids involved can reduce picky eating and increase willingness to try new foods. Ideas by age:
- Toddlers — Add measured ingredients to the pot with close supervision; press blender buttons (never use an immersion blender unattended with young children).
- Little kids — Measure pasta, butter, and flour.
- Big kids — Chop cauliflower into florets and shred cheese (with supervision as needed).
Leftovers
Store leftovers in the refrigerator for up to 5 days. Add a splash of milk or water when reheating on the stove or in the microwave to loosen the sauce.
Nutrition
- Serving Size: 1 cup
- Calories: 262
- Sugar: 3 g
- Sodium: 186 mg
- Fat: 9 g
- Saturated Fat: 5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 1 g
- Protein: 14 g
- Cholesterol: 29 mg
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