Low Carb Gluten-Free Cauliflower Mac & Cheese

A sneaky way to incorporate vegetables into your kids’ mac and cheese - Cauliflower Mac and Cheese!
Cauliflower Mac and Cheese | Real Food RN

My cauliflower mac and cheese recipe is a great recipe where we have made a gluten-free Cauliflower Bake a little more substantial by adding in precooked gluten-free pasta, making six satisfying portions when served with a salad alongside. You could look at it that way – or you could see it as a sneaky way to incorporate vegetables into your kids’ mac and cheese – Cauliflower Mac and Cheese!

If you choose to omit the pasta, this would be a great side dish to serve with your Sunday roast. If doing so, simply replace the pasta with an additional head of cauliflower and follow the recipe just the same.

The caramelizing of the onions takes some time and patience, but the additional dimension of flavor it adds makes it totally worth it! It may seem like there are many steps in the method, but in reality, most of the elements can be on the stove at the same time.

Cauliflower Mac and Cheese | Real Food RN
Yield: Serves 6

Cauliflower Mac and Cheese

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

A sneaky way to incorporate vegetables into your kids’ mac and cheese - Cauliflower Mac and Cheese!



  • Trim the cauliflower into even-sized florets. Bring a pan of salted water to a boil and cook the cauliflower for 10-12 minutes. Be careful not to overcook them, they should still retain a bite and hold their shape well. Drain and set aside.

Cauliflower Mac and Cheese | Real Food RN

Cauliflower Mac and Cheese | Real Food RN

  • At the same time, boil the pasta in a pan of salted boiling water. When al dente, drain and set aside in a bowl. Toss with one teaspoon olive oil to prevent them from sticking together. Cover and set aside.
  • Heat the tablespoon olive oil in a pan and soften the onions gently over low heat. Once softened completely, increase the heat to moderate and add the garlic. Stirring continuously over moderate heat, the onion mixture will caramelize and darken. Remove and set aside.
  • Preheat the oven to 390°F, then start the white sauce. Melt the butter in a non-stick pan over medium heat and add the cornflour.
  • Whisk until there are no lumps (this is best done using a silicon whisk) then add the almond milk.
  • Season with nutmeg, salt, and white pepper, add cook while stirring continuously for at least 10-15 minutes to allow the cornflour to cook out and the sauce to thicken sufficiently.
  • Once the sauce has thickened to a white sauce consistency, add the first mention of grated Cheddar and remove from the heat. Stir well to melt the cheese completely.
  • Combine the cooked cauliflower, cooked pasta, caramelized onion mixture, and the cheese sauce in a large bowl. Tip into a greased glass dish and scatter over the second mention of grated cheddar evenly over the top. Place in the oven for 15-18 minutes, increasing the temperature to MAX in the last 3-4 minutes to achieve a golden cheese crust.

Cauliflower Mac and Cheese | Real Food RN

  • Remove and top with sliced spring onions and season with salt and freshly ground black pepper.
  • Your Cauliflower Mac and Cheese is ready to enjoy!

Cauliflower Mac and Cheese | Real Food RN


Find gluten-free pasta here.

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 448Total Fat: 26.7gSaturated Fat: 14.2gSodium: 1mgCarbohydrates: 33.1gFiber: 3.5gSugar: 4.7gProtein: 17.1g

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Low Carb Gluten-Free Cauliflower Mac & Cheese | Real Food RN
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