With a simple cheese sauce—no standing and stirring over the stove here!—a solid dose of veggies, and a super creamy final result, this Cauliflower Mac and Cheese is a fast lunch or dinner option for toddlers. (And the rest of the family, too!)
Cauliflower Mac and Cheese
This mac and cheese is a family favorite and is one of our go-to comfort food recipes. By adding the cauliflower right to the cheese sauce, we’re able to tuck a veggie right into the sauce without having to make a side dish to go with dinner.
I love using cauliflower in the cheese sauce since it acts as a thickener without the need to use a flour-based roux…which can be tricky to make with a little one underfoot. And the vegetable has such a mellow taste that you still get to enjoy the flavor of the classic dish. (I tell the kids what’s in the mix since I want them to know that they like cauliflower.)
This is one of our favorite kids pasta recipes because it’s both yummy and easy. And it works with just about any shape of pasta or macaroni your kids like, so you can let them pick a shape or use one you’re in the mood for.
(You may also like this Creamy Chicken Pasta, which is similar to this mac and cheese but with the addition of chicken.)
Your toddler won’t eat? Help is here!
Sign up for our email updates to get tips and ideas sent to your inbox.
Ingredients You Need
To make this recipe you’ll need the following ingredients.
- Pasta: You can use any kind of pasta you prefer, though we like this with smaller shapes such as elbow macaroni or ditalini.
- Cauliflower: You can start with a head of cauliflower, precut cauliflower florets, or even cauliflower rice. We cook it until tender, so all are possible to use.
- Cheddar cheese: I use shredded cheddar cheese, in white or yellow according to what the kids prefer, in this cheese mixture.
- Milk: We use whole milk in our house, but any type will work if you use another. If using nondairy milk, just be sure it’s unsweetened and plain.
- Butter: Butter adds richness and flavor and melts right into the cheese sauce.
- Pinch of garlic powder: This is optional to add extra flavor to the mac and cheese.
Step-by-Step Instructions
Here’s a look at the process involved in how to make this quick Cauliflower Mac and Cheese recipe. Scroll down to the bottom of the post to the recipe to see the full details.
- Cut the cauliflower into florets if starting with a whole head.
- Bring a large pot of water to a boil. Add the cauliflower and cook over medium heat in a saucepan until soft. Use a slotted spoon to remove the cauliflower.
- Add it to the blender with the milk, cheese, butter, salt, and garlic powder. Blend until smooth.
- Meanwhile, add the pasta to the boiling water from Step 1 and cook. Drain and return to the pot with the cheese sauce.
TIP: You can stir in some of the sauce and save the rest for later if you want to make it less cheesy/saucy to please the kids.
How to Store
You can make the sauce up to 3 days ahead of time if you store it in an airtight container. Warm the sauce for 15-30 seconds in the microwave and stir into the cooked and drained warm pasta.
If you want to make this Cauliflower Mac and Cheese ahead, I’d recommend making the cheese sauce and storing it in the fridge until you’re ready to cook the pasta.
Best Tips for Success
- We prefer short shapes of pasta such as elbow macaroni, ditalini, pastina, or small shells.
- Omit the garlic powder if you’re at all worried the kids may not like it. Or use onion powder or black pepper as you like.
- To make this dairy-free, use plain nondairy milk and dairy-free cheese.
- Stir the sauce into the pasta right before serving.
- Swap in another cheese if you prefer, such as gouda, pepper-jack, or gruyere. (We always stick with sharp cheddar cheese!)
Related Recipes
I’d love to hear your feedback if you make this recipe, so please comment below!
Cauliflower Mac and Cheese (5-Ingredient)
Ingredients
- 1 small head cauliflower (stem discarded and chopped into small pieces; or about 4 cups florets)
- ⅔ cup milk (warmed slightly)
- 1 cup shredded cheddar cheese
- 2 tablespoons butter
- ¼ teaspoon salt (optional)
- pinch garlic powder (optional)
- 1 pound pasta (such as elbow or other mini pasta shape)
Instructions
- Bring a large pot of water to a boil. Add the cauliflower and cook for about 8-10 minutes or until soft when poked with a fork.
- Use a fine-mesh strainer or slotted spoon to remove the cauliflower and add to a blender. Add the milk, cheese, butter, salt, and garlic powder if using. Blend until smooth.
- Meanwhile, add the pasta to the boiling water from Step 1 and cook according to package directions. Drain and return to the pot.
- Stir the cheese sauce into the pasta and serve warm.
Equipment
Video
Notes
- Store any leftovers in an airtight container in the fridge for 3-5 days. Warm for 30-60 seconds in the microwave to serve.
- You can make the cheese sauce up to 3 days ahead and store it in an airtight container. Warm for 15-30 seconds in the microwave before stirring into the pasta.
- Use whichever kind of pasta your family likes best.
- I usually buy blocks of cheese and grate the cheese since it tends to be less expensive, but you can use purchased grated cheese if you prefer.
- Omit the garlic powder if you’re at all worried that the kids may not like it.
- Stir the sauce into the pasta right before serving.
Nutrition
This post was first published November 2018.
That cheese sauce is delicious!!
Do you think I would be able to store small portions of this in the freezer in souped cubes? I was thinking of making a big batch and then just unthawing one cube on pasta night?
I think so, though it’s possible the pasta would be softer the second time around. Should work otherwise though!
This is my son’s new favorite! So easy to prep, freeze and pull out to serve. 5/5 stars for sure! ⭐️
I’m so glad!
Thank you Amy! Coupled this with your tofu nuggets and it was a success. Love your recipes
Awesome!
Anyone know if this would work with frozen cauliflower rice??
It should work. It may be harder to remove it with a slotted spoon from the water, so you may want to cook it separately and drain it in a colander.
I’m BLOWN AWAY!!! Another WIN for my non veggie eating 19 month old!!!!!! This is amazing. Thank you!
So good. My 3 year old devoured this. I kept a portion aside for my own lunch too!
I added peas for an extra veg and made dairy free (soy milk and lactose free butter) – this recipe is so delicious and loved by our 17 month old house princess. Thank you Amy – your website, recipes and the love you put into ensuring a variety of cooking options have saved this wee household in Auckland New Zealand
Yay!
My picky 20 month old LOVED this! Anything even semi-healthy that he will gobble up will definitely stay in our rotation and I love that this used cauliflower as the thickening agent, so smart! Thank you so much.
We loved this recipe! Great way to sneak in veggies?.
Thank you!
I’m so glad!
Will try it tomorrow! My 17months toddler started to refuse from veggies((( just broccoli
May be you have some advice how to warm without microwave? Usually a put the meal into pan with a tiny amount of water and stew for some minutes
Hi! Could I freeze the sauce in an ice cube tray to easily heat up for a quick meal?
I have only tried storing it in the fridge (and it works well there!) so I can’t say for sure. It might separate a little when it’s thawed but if you stir it up and maybe sprinkle a little extra cheese on top it’s worth a try!
Can I just check if this recipe is suitable to freeze.
I wouldn’t freeze it, but you can make the sauce 3-5 days ahead and store it in the fridge until you’re ready to use it. Once ready, prepare the pasta, warm the sauce slightly, and stir it together.
It’s totally fine to freeze this, I’ve frozen quite a few batches. My son loves this stuff ?
Great recipe!!!!….although you might want to suggest an organic, whole grain pasta or shirataki noodles instead of the white pastas you’ve mentioned above. Eating white pasta is like eating a bowl full of sugar, making your cauliflower Mac and cheese very unhealthy. Thanks!!!
For the record, I didn’t see anywhere where she specifically recommended white pastas. The choice is always yours- we use whole wheat or lentil for most dishes and they’ve worked great with her recipes. Thanks Amy, for another great dish!
I’m glad you enjoyed it Liz!
Hi there, the whole thing is going fine here and ofcourse every one
is sharing data, that’s in fact excellent, keep up writing.