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Skinny Cauliflower Mac & CheeseSkinny Cauliflower Mac & Cheese

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

June 10, 2017


Yield: 12 servings (1/2 cup per serving)



  • 3 cups whole grain pasta of choice
  • 2 cups chopped cauliflower
  • 2 tablespoons unsalted butter or margarine
  • 2 tablespoons all-purpose flour
  • 1 cup fat-free half and half, or more, as needed
  • 2 ounces low-fat cream cheese
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1½ cups shredded sharp cheddar cheese
  • Salt and black pepper, to taste



  • Heat oven to 375 degrees F.
  • Cook pasta according to package instructions. Within the last 3 minutes of cooking time, add cauliflower; drain well.
  • Melt butter in a 9-inch oven-proof skillet over medium high heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in half and half, and cook, whisking constantly, until smooth, about 1-2 minutes. Stir in cream cheese, Dijon and garlic powder until slightly thickened, about 2 minutes. Stir in 1 cup cheese until melted, about 1-2 minutes. If the mixture is too thick, add more half and half as needed; season with salt and pepper, to taste.
  • Stir in pasta and cauliflower; gently toss to combine. Sprinkle with remaining 1/2 cup cheese. Place into oven and bake until bubbly, about 12-15 minutes.


Nutrition information per serving

Calories: 154

Total Fat: 8.5g

Saturated Fat: 5.3g

Cholesterol: 28mg

Protein: 7g

Carbohydrates: 12.9g

Fiber: 1.5g

Sodium: 151mg


Source: adapted from Chungah Rhee



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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension’s Show-Me Nutrition line at 1-888-515-0016.


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Last update: Monday, June 12, 2017