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Cauliflower "Mac" and Cheese

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SERVES: 6

SERVING SIZE: 1/2 cup

COOK TIME: 50 Min

Macaroni and cheese is one of those dishes we've loved since childhood. Now that we're following a diabetic diet, it's not always easy to enjoy some of our childhood favorites. Luckily, we've found a way around that! Our Cauliflower "Mac" and Cheese is a low-carb version that's full of that down-home goodness you love. Give it a try and you'll see what we mean!

What You'll Need

1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup chopped onion
1 small head cauliflower, cut into small florets
2 tablespoons margarine, divided
2 tablespoons whole wheat flour
1 cup lowfat milk
1 teaspoon yellow mustard
1/2 teaspoon garlic powder
1 1/2 cup shredded reduced-fat sharp cheddar cheese
2 tablespoons whole wheat bread crumbs

What to Do

Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.
In a medium bowl, combine oil, salt, pepper, onion, and cauliflower; toss until cauliflower is evenly coated. Place on baking sheet and cook 25 to 30 minutes, or until lightly browned.
Meanwhile, in a medium saucepan over medium heat, melt 1-1/2 tablespoons margarine; whisk in flour. Add milk and whisk until sauce thickens. Stir in mustard, garlic powder, and cheese until smooth. Add cauliflower and mix well. Pour into 1-1/2-quart baking dish.
In a small bowl, melt remaining 1/2 tablespoon margarine and stir in bread crumbs. Sprinkle evenly over cauliflower.
Bake 20 minutes, or until golden and bubbly.

Notes

Looking for another diabetic-friendly version of a childhood favorite? Check out our recipe for Grown-Up Sloppy Joes!

Up Next:

Easy Cauliflower Recipes

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Nutritional InformationShow More

Servings Per Recipe: 6

Amount Per Serving % Daily Value *
Calories 178
Calories from Fat 101
Total Fat 11g 17 %
Saturated Fat 4.6g 23 %
Trans Fat 0.7g 0 %
Protein 11g 22 %

Amount Per Serving % Daily Value *
Cholesterol 22mg 7 %
Sodium 374mg 16 %
Total Carbohydrates 9.2g 3 %
Dietary Fiber 1.5g 6 %
Sugars 3.5g 0 %

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HappyWife211

Dec 05, 2022

Not bad, but the cheese sauce was a little gluey. Calling it cauliflower "Mac" and cheese is silly, I think. Just call it what it is Cauliflower in Cheese Sauce au Gratin.

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Hannah P

Apr 29, 2019

I get so disappointed every time I see this come up in my email, hoping it is something other than cauliflower. I can't stand cauliflower.

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mercynurse123

Apr 11, 2022

If you tried it you would find it doesn't taste like that.

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buba1938 1464310

Jul 19, 2018

Was wondering if I could use almond flour instead of whole wheat flour and unsweetened almond milk instead of low fat milk?

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Test Kitchen Team

Jul 20, 2018

Hi there! You can't use almond flour because it's too grainy and it won't thicken it up. You can substitute the almond milk. Enjoy!

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JMitchell

Apr 30, 2018

A GOOD diabetic recipe would not include empty carbs by adding unnecessary bread crumbs. You defeat the purpose of reducing carbs (key to a diabetic recipe) when you add bread crumbs of any kind. Additionally, baking this reduces the appeal of the dish greatly. And, the other problem I have with this recipe is the size of it. 6 servings is far too much for two people, and my husband probably would not eat it, which would leave me with 6 servings for myself. Bottom Line I don't see me using this recipe anytime soon, but if I did, I would not add bread crumbs, would not waste time and energy baking the dish, and would not make but about 1/3 of the recipe, in which I would use even less cheese than included in this dish. (Fat in the cheese). You should be ashamed to promote this recipe as a healthy alternative to a childhood favorite.

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loveteanroses 0264662

Apr 30, 2018

hmm. Whole wheat bread is not 'empty carbs'. Not according to MY doctor. And I absolutely LOVE to make recipes with more servings, so I can freeze the extra for future meals. Maybe you could lighten up a little? I find that moderation is the best course. If I eat too LITTLE carbs, I find myself becoming quite tired and grouchy. Too much or too little of things is never good for you. Maybe that's why you are so negative??

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tfarner7 8731035

Nov 23, 2020

Being Type 1 and in Diabetic Ketoacidosis when discovered... I can safely say that some Diabetics NEED the fat. Everything isn't based on 1 type nor 1 person.

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TLCTimFL

Feb 11, 2017

This was absolutely delicious, even though my non-diabetic wife didn't care for it because she doesn't like the texture of cauliflower. I did make one change to the recipe due to the lack of whole wheat bread crumbs in my pantry, I used Italian Flavored instead and I sure could taste it...mm-mm good! One change I'd like to see in the recipe is the addition of how many ounces of cauliflower to use. I'm just learning to cook due to my Type 2 and don't know a small head from a large one since all the cauliflower heads were about the same size at the grocery. I used about 2/3rds of the head but I think I could have used more.

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JMitchell

Apr 30, 2018

The only thing I have to go on is serving size. One cup of cauliflower is one serving. Decide how many servings you want, and go from there.

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HappyWife211

Dec 05, 2022

The recipe states that a serving is 1/2 cup of the finished recipe, so I purchased a head of cauliflower that weighed between 1 3/4 lbs to 2 lbs. By the time I trimmed the leaves, removed the core, and broke it down to small florets, I had have about 4 cups. Allowing for some reduction due to moisture loss during roasting, I used the entire amount, and the recipe worked fine.

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kdmasiello58 7118242

May 02, 2016

My entire family loved this, even picky daughter. I have a favorite 'real' mac-n-cheese recipe that I add mushrooms, green pepper and ham/bacon bits to, so I did the same with this. It added more vegis and protein but no extra carbs. Made it real hearty. Will make again.

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JMitchell

Apr 30, 2018

I like the idea of adding mushrooms and green pepper to my mac and cheese (or cheesy cauliflower)... but bacon has far too much fat... I'd rather add a lean meat of some kind (chicken or turkey, probably).

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toniretman 5006408

Apr 01, 2016

Loved it, although I wouldn't call it a "maccheese dish. Just extreme cheesy cauliflower. Next time I'll be omitting the bread crumbs. Don't care for that on real maccheese either