Cauliflower “Mac” and Cheese

Cauliflower Mac and Cheese Prepared by jenny Favret

Kids AND adults love mac and cheese. This delicious cauliflower version is a healthy upgrade. What a great way to get our veggies!


  • One head of cauliflower

  • 4 tablespoons of real butter (or vegan butter), PLUS one tablespoon for topping

  • 1 ½ cups shredded sharp cheddar (or other cheese of choice)

  • 1-2 tablespoons of full fat milk (OR plain Greek yogurt)

  • ½-teaspoon salt

  • 2-teaspoons black pepper

  • 1-tablespoon dried onion flakes (optional)

  • 1/3 cup panko style bread crumbs


  1. Pre-heat oven to 375 degrees.

  2. Wash cauliflower and cut florets into bite sized pieces.

  3. Steam or cook in microwave just until cauliflower is fork tender (7 to 10 minutes).

  4. Drain very well, leaving cauliflower in the pot or dish used for cooking.

  5. Add butter, cheese, milk (or Greek yogurt), salt, pepper and dried onion flakes.

  6. Gently stir until well mixed.

  7. Transfer to a medium sized baking dish.

  8. Evenly distribute the breadcrumbs over the top.

  9. Cut the tablespoon of butter into small pieces and arrange over the breadcrumbs.

  10. Bake uncovered until cheese melts completely (about 25 to 30 minutes).

Follow Along

Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!

Written by Jenny Favret, MS, RD, LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program

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