Cauliflower Mac and Cheese Casserole
Try this Cauliflower Mac and Cheese Casserole recipe, or contribute your own.
Try this Cauliflower Mac and Cheese Casserole recipe, or contribute your own.
- 3/4 tsp salt
- 1 small onion finely chopped
- 1/2 tsp ground black pepper
- 5 garlic cloves minced
- cooking spray (i use misto)
- 1 tbsp olive oil extra virgin
- 8 oz brown rice penne pasta
- 1/2 large head cauliflower (1.5 lbs) riced in a food processor or minced
- 1/4 cup whole wheat flour (i used spelt)
- 2 cups milk (i tried with 1% cow's and plain soy milk =>
- 2 cups (8 oz) marble cheese shredded & divided
- Carbohydrate 5.67191 g
- Cholesterol 0 mg
- Fat 13.61086 g
- Fiber 0.606499985694885 g
- Protein 1.07445 g
- Saturated Fat 1.88821 g
- Serving Size 1 1 recipe (256g)
- Sodium 3.304 mg
- Sugar 5.06541001430512 g
- Trans Fat 0.389770000000001 g
- Calories 144 calories
Step-by-step
- Preheat oven to 400 degrees F. Spray 9" x 13" baking dish with cooking spray and set aside.
- Bring a medium pot of water to a boil and add pasta. Cook for 10 minutes on low, stirring occasionally. Drain, rinse with cold water, drain again and transfer to a large mixing bowl. If using any other pasta, follow package instructions and under cook by 4 minutes. Also add cauliflower to the bowl. Set aside.
- Preheat large skillet on low heat and add olive oil, onion and garlic. Cook for 2 minutes, stirring occasionally. Add flour and cook for another minute or until flour is well combined. Whisk in milk, raising heat to medium - high, and bring to a boil. Reduce heat to low - medium and cook for 5 minutes. Remove from heat, add 1 cup of cheese, salt and black pepper, and stir until the sauce is smooth. Pour into the bowl with pasta and cauliflower, mix well. The mixture should be thick and not saucy.
- Transfer mixture to previously prepared baking dish, level with spatula and top with remaining cheese. Bake uncovered for 25 minutes or until cheese is bubbly and golden crust and edges appear. Cut into 9 slices and serve hot.
Standard macaroni and cheese relies entirely on refined wheat pasta and a heavy roux to carry its dairy payload, whereas this hybrid variation folds riced cauliflower directly into the starch to dilute the density. Combining vegetables with pasta changes the baking dynamics significantly, producing a dish that requires careful pairing to balance its rich cheese sauce and earthy brassica notes. Bitter greens cut through the heavy marble cheese effectively without competing for palate space. Raw kale massaged with lemon juice or a warm side of roasted Brussels sprouts introduces the necessary acid and char to contrast the casserole. Mustard-dressed arugula salad provides another sharp counterpoint, slicing cleanly through the dairy fats present in the baked topping. Preparing this bake in advance works reasonably well if assembled without the final cheese layer until baking day. Store unbaked portions covered in the refrigerator for up to twenty-four hours before transferring them directly to a 400 degrees F oven. Reheating single slices in a microwave softens the brown rice pasta unpleasantly, so use a toaster oven set to 350 degrees F for fifteen minutes to restore crisp edges.
Managing Sauce Consistency and Baking Variables
Controlling moisture is critical when mixing water-dense cauliflower with starchy pasta. Ricing the cauliflower raw rather than steaming it first prevents excess water from pooling inside the baking dish during the 25-minute oven phase. Whisking the flour and milk over medium-high heat activates the thickening agents fully before the cheese is incorporated off the heat.
- Under-cook the brown rice penne by four minutes during the boiling stage to prevent mushy textures after the secondary oven bake.
- Shred the marble cheese by hand rather than buying pre-bagged varieties coated in cellulose to ensure a smooth sauce.
- Bake uncovered until the top exhibits a deep golden crust and bubbling edges, signaling complete moisture evaporation.
