What are you looking for?

Dinner recipes

Filter recipes

Meals & Courses

Recipe Types

Special Diets

Recipes dinner

Healthy Mac and Cheese with Cauliflower

Healthy mac and cheese? Could there be such a thing? The answer is YES! There is such a thing and I’m so excited to say, the secret is in the sauce!

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post

“The secret is in the sauce.”

Aileen

I’ve always liked the way that sounded and now I can say it! In all seriousness though, the secret really is in the sauce… If you have a picky eater you have probably already discovered that it is typically easier to get your fussy eater to eat “healthy” food in the form of sauce or dip.

 

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post3

Dips are a great way for toddlers to feel like they have more control over the process of “preparing” the food. Healthy dips give them some control over the flavour and how the food looks when it enters their mouth. Healthy dips also give them some control over the texture of food. 

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post4

Now, back to the “secret sauce” in this healthy mac and cheese! Sauce is yet another super way to hide veggies (and other healthy stuff). Did I give it away? Have you discovered the secret? If not, stick with me, if so… stick with me just a little longer. 🙂

Just like healthy dips, kids love sauce, but who doesn’t? Unfortunately, sauce often gets a bad rap. Most sauces with a few minor adjustments can be just as yummy and flavourful but boast amazing amounts of nutrients from natural ingredients! The trick is to avoid too much fat (like butter and oil). My sauce secret is to replace a large portion of the butter or oil is with purees from fruits and/or veggies!

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post2

It doesn’t always work 1-1. Sometimes you’ll need just a tiny bit of oil or butter in addition to a veggie. I generally recommend using rapeseed oil which is the lowest in saturated fats. Rapeseed oil is also a great source of omega 3,6, and 9! However, with mac and cheese, there is just a special flavour that fresh Irish butter provides. So I’ve used a small amount of butter in this healthy mac and cheese recipe.

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post5

With this healthy mac and cheese recipe, the secret in the sauce is…steamed and blended cauliflower. You probably already figured this out by now. I cut the cauliflower into florets and add it to the steamer. After about 10 minutes it should be nice and tender but not mushy. Then you’ll add the milk and cauliflower to a blender or food processor and blend until the mixture becomes completely smooth.

Once you’ve created your cauliflower mixture, you’ll be ready to make it into a cheesy sauce. To start the sauce, you’ll need to make a roux (fancy word for paste). It’s super easy, just melt the small amount of butter in a saucepan on low heat then add the flour (2tbsp). You need to stir this constantly until the paste forms.

Baby Led Feeding Baby Led Weaning Cauliflower Mac and Cheese Recipe Post6

Once the roux forms you are ready to add the cauliflower mixture. Bring the mixture to a simmer and stir in your cheese and spices. Viola! Cheesy cauliflower sauce! Serve over any kind of pasta shells you like. I like to top with a sprinkle of breadcrumbs and Tumeric.

I’d love to see how they go for you! PLEASE share your photos with me on Instagram and Facebook @babyledfeeding !!

Aileen

xoxo

Cauliflower Mac & Cheese is a super healthy hidden veggie recipe that kids love! This healthy mac and cheese uses traditional pasta shells and cheese, the secret is in the sauce! #macandcheese #cauliflower #healthyrecipe #babyledfeeding #babyledweaning #babyfood #pickyeaters #healthydinner

Healthy Mac and Cheese with Cauliflower

Prep time

15 minutes

Cook time

15 minutes

Servings

4 Adults & 4 Children

BLW Friendly Vegetarian

from 0 reviews

Leave a Review

Ingredients

500g pasta shells
1 head cauliflower, cut into chunks
500ml milk
50g butter
2 tbsp flour
1/2 teaspoon turmeric
125g Cheddar cheese, grated
1⁄2 tsp ground nutmeg
Black pepper, to season
1 large handful breadcrumbs
1/4tsp nutmeg
Serving
Sprinkle of fresh thyme leaves
Parmesan for older children and adults (leave out for babies)

Method

  1. Cook the pasta according to the instructions on the pack. When it is al dente, drain and leave aside.
  2. Cut the cauliflower into florets then add to a steamer and steam for 10 minutes until it is tender.
  3. Add the cauliflower to a blender with 500ml milk then blend until smooth and creamy.
  4. Melt the butter in a saucepan over low heat, then whisk in the flour and stir well until it forms a roux (or paste). Whisk in the milk and blended cauliflower and stir well.
  5. Bring to a bubble, then stir in the cheese, nutmeg, turmeric, and season with black pepper.
  6. Divide the pasta into either one large baking dish or 2 small dishes. Equally, pour the sauce over the pasta and stir well, then sprinkle over the breadcrumbs and a little extra turmeric.
  7. Serve the mac and cheese in bowls with a sprinkling of extra toasted breadcrumbs on top.

Recipe Notes

Leave out Parmesan for babies.

BLW Recipes 12 Months+ BLW Recipes 6-9 Months BLW Recipes 9-12 Months Dinner Quick Winter Recipes Toddler Recipes Vegetarian

Writen by Aileen Cox Blundell - number one bestselling author, award winning blogger and Mum of 3 kiddies who all eat their veggies.

You might also like these dinner recipes

Chicken, Leek, and Mushroom Pie

Chicken, Leek, and Mushroom Pie

Dinner

Healthy comfort food for baby led weaning.

Stuffed Baby Pumpkins

Stuffed Baby Pumpkins

Dinner

The Best Stuffed Baby Pumpkins in the world EVER!

Cowboy Chilli Baked Bean Pie

Cowboy Chilli Baked Bean Pie

Dinner

This easy baby led weaning friendly family dinner idea has a bonus leftover recipe for lunch!

Leave a comment:


Videos

MOST VIEWED VIDEOS

Blueberry Oat Bars

Up next

Baby Led Weaning Chilli Baked Bean Cowboy Pie

Play button

Videos

MOST VIEWED VIDEOS

Baby Led Weaning Chilli Baked Bean Cowboy Pie

Up next

Apple and Cinnamon Super Breakfast Muffins

Play button

Videos

MOST VIEWED VIDEOS

Apple and Cinnamon Super Breakfast Muffins

Up next

Chicken and Veggie Pies

Play button

Videos

MOST VIEWED VIDEOS

Chicken and Veggie Pies

Up next

Broccoli and Cauliflower Egg Free Fritters

Play button

Videos

MOST VIEWED VIDEOS

Broccoli and Cauliflower Egg Free Fritters

Play button

FREE Recipes

Let’s be Best Friends

On the gram

What us cool Moms call Instagram

This error message is only visible to WordPress admins

Error: API requests are being delayed for this account. New posts will not be retrieved.

Log in as an administrator and view the Instagram Feed settings page for more details.