Cauliflower Cheese Sauce for Pasta

4.79 from 19 votes

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Cauliflower Cheese Sauce, yes, you can taste the cauliflower, but you can also taste the creamy and saltiness of the cheese. Toss with pasta!

Cauliflower Cheese

Let’s talk cauliflower cheese sauce…

But first I’ve been working with a few bloggers on creating recipes that are made with produce in season. I only typically know the seasons of most fruits {and zucchini} but not really the vegetables. So this was a fun little challenge for me! Did you know: in-season fruits and veggies are typically tastier, more nutritious and cheaper than others not in season? Well they are! Great reasons for you to make a little extra effort to give it a whirl.

February illustrationI decided to use cauliflower to make a cheese sauce for some pasta. I’ve been seeing these kinds of recipes pop up all over the inter webs and finally decided to give it a whirl.

YOU GUYS. This sauce is amazing. Yes, you can taste the cauliflower, but you can also taste the creamy and saltiness of the cheese. That with the pasta together is PRIME. Cauliflower–>who knew, right?

Here’s how you make it:Cauliflower CheeseStart by cooking pasta and cauliflower. I cooked my pasta in a pot on the stove and the cauliflower in some chicken stock in the microwave. Cover with a little plastic wrap to steam it up nice and zap it until it’s fork tender.Cauliflower CheesePour the cooked cauliflower and cooking liquid into a high powdered blender and puree completely. Cauliflower CheeseGrate some sharp cheddar cheese and some parmesan cheese.Cauliflower CheeseOooooor just buy the pre-grated  from the store.Cauliflower CheeseDrain your pasta, pour the cauliflower puree into the hot pot, place back on the heat and stir in the grated cheeses to melt. Stir in the cooked pasta and that’s it!
Cauliflower CheeseIt’s creamy, really cheesy and filled with a whole bunch of cauliflower! Try this out for dinner tonight 🙂

And be sure to check out these other wonderful bloggers who also are creating #eatseasonal recipes too!

Aimee from Simple Bites
Molly from My Name is Yeh
Lindsay from Cafe Johnsonia

Here’s the printable:

cauliflower cheese sauce with bowtie pasta
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4.79 from 19 votes

Easy Cauliflower Cheese Sauce for Skinny Mac n' Cheese

Cauliflower Cheese Sauce, yes, you can taste the cauliflower, but you can also taste the creamy and saltiness of the cheese. Toss with pasta!
servings 6 servings
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes


  • 1 pound short cut pasta
  • 1 small head cauliflower
  • 1 cup chicken stock or vegetable broth
  • 2 cups grated sharp cheddar cheese
  • 1/2 cup grated parmesan cheese
  • salt & pepper to taste


  • Bring large pot of salted water to boil. Pour in pasta and cook until al dente.
  • While pasta is cooking, cut cauliflower up into large florets and place into shallow dish. Pour chicken stock over cauliflower, cover with plastic wrap, cut slit in the top and microwave 7-9 minutes or until cauliflower is fork tender.
  • Drain pasta and set aside.
  • Pour cauliflower and cooking stock into high powdered blender and puree completely until smooth. Pour puree into warm pot and place over medium low heat. Sprinkle in cheese and stir to melt gently to create a sauce. Taste and adjust seasoning with salt and pepper. Stir in pasta and serve immediately.


Calories: 487kcal | Carbohydrates: 59g | Protein: 23g | Fat: 16g | Saturated Fat: 9g | Cholesterol: 48mg | Sodium: 428mg | Potassium: 311mg | Fiber: 2g | Sugar: 3g | Vitamin A: 450IU | Vitamin C: 8.6mg | Calcium: 384mg | Iron: 1.5mg
Course: Dinner
Cuisine: American
Keyword: Cauliflower Cheese Sauce, easy
Other recipes you might like:

Creamy Crockpot Cauliflower Soup

Easy Cauliflower Gratin

Grandma’s Cauliflower

Cream of Cauliflower Soup & Buttermilk Biscuits

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Recipe Rating

42 Responses
  1. Samantha

    5 stars
    Made this meal for my family, which includes our 11 month old son, but didn’t use any salt. Everyone absolutely loved it! Will definitely be making it’s way into the dinner rotation 😊

  2. How to Make Healthy Mac and Cheese | ViralTopPop

    […] roux to thicken it, plus whole milk and plenty of gooey cheese. (If you want, you can make it without cream, and can also make it in your Instant Pot.) Get the […]

  3. Sarah

    5 stars
    I made this recipe last week and looked forward to lunch every single day. I used a beautiful orange head of cauliflower. Thanks, Lauren!

  4. Jessica

    5 stars
    I had to come leave a comment after making this. It was delicious! The best cauliflower sauce recipe I have tried. The leftovers the next day were still really good– a rare thing for Mac and cheese! We will definitely be making it again. In fact, it’s going on my meal plan this week!

  5. Kathy

    Sounds so good! Going to try! Only thing I don’t agree with is cauliflower in the microwave. Destroys every nutrient in it! 🙁

    1. Jono

      LOL, that’s proven false. As long as you don’t overcook it, microwaving retains MORE nutrients than, steaming and especially boiling.

  6. Barbara

    5 stars
    I hesitated to try this as my kids can smell veggies a mile away. But they loved it, even the really picky one. I really like it too. Will be making this again.

  7. Cauliflower Fried Rice Recipe | Vintage Mixer

    […] Cauliflower Cheese Sauce for Skinny Mac and Cheese by Lauren’s Latest […]

  8. Anna

    5 stars
    That is soo good. I made it with whole wheat pasta and added some cauliflower florets to the pasta. I took it to a pot-luck and it was a hit.

  9. Lori

    I’m confused as to what makes this recipe skinny with all of the cheese. I mean, cauliflower isn’t a fat reducer, right?

  10. Jenny @ BAKE

    This looks amazing! I love how you’ve blended the cauliflower I’ve only seen recipes where the veg is whole next to the pasta. I will definitely be trying this!

  11. Megan {Country Cleaver}

    5 stars
    I love seasonal eating – and I double love anything related to mac and cheese. This is the bestest of WIN WIN!!

  12. Deborah @ Delicious Happens

    5 stars
    I love this recipe!! Sending the link to a friend of mine who is always looking for ways to sneak veges into her 3 year old twins food.

  13. Audrey | Miss Average

    5 stars
    Thank you so much for this recipe! Mac & Cheese is my absolute FAVORITE comfort food. My body, mind, and soul thanks you for this easy, cheesy, skinny version!!

  14. Rachel @ Bakerita

    I personally love cauliflower, so the flavor in here totally won’t bother me, and this looks like such a good way to have a mac and cheese that is a bit less fattening and won’t make me feel like crap the next day. Yum! Pinned.

  15. Becky

    WOW!! This looks incredible! I’ve been wanting to try making a cauliflower based sauce… now you’ve motivated me. Great recipe friend. Hope you and your sweet ones are doing well!

  16. Dorothy @ Crazy for Crust

    UGH. I’m so sorry you’re still sick. That’s horrid. Get well soon!!

    I am newly in love with cauliflower, and this recipe is awesome!

  17. Sondra

    Nice! I’ve been looking for a gluten free Mac n cheese recipe and I think this might be the ticket! Just have to sub the noodles for gluten free ones. Thank you!

    Hope you feel better! I’m in the same boat, so I feel your pain ;(

  18. Karen

    I have just thrown my cauliflower florets in with my pasta….and served it that way and somehow it is very good…I am definitely going to try this though. Yum!!! Thank you and feel better. Tummy bugs and colds often go hand in hand.

    1. Kylie Torrence

      5 stars
      Excellent. I added some mustard powder and a pat of butter at the end and it’s smooth and silky, delicious. Will make this again

  19. Taylor @ Food Faith Fitness

    I love the use of cauli for mac n’ cheese! I always make cauli mashed “potatoes” but would have never used it for mac! LOVE.