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Cauliflower Mac ’n Cheese (Sans Pasta)

Updated on April 6, 2019
RTalloni profile image

Creating includes kitchen duty for Robertatalloni. Food explorations are a portion of this writer's article list.

Riced cauliflower is the perfect base for an updated mac 'n cheese style casserole without pasta.
Riced cauliflower is the perfect base for an updated mac 'n cheese style casserole without pasta. | Source

Cauliflower Replaces Pasta

Whether you are easing into a low carb diet or jumping in full-fledged, ready to fly, this faux mac ‘n cheese recipe is a great addition to your new meal plan. Easy to put together, there’s time to cook up a side of fresh green beans while it bakes. Voila, you have good food that is good for you.

Once you taste this cauliflower recipe your estimation of a humble vegetable will take a jump even if you already like to eat it. Seasonings fill the kitchen with the aroma of yummy smoked/grilled foods, making it a special meal for guests to walk in on.

Keeping riced cauliflower and ground flax seed in my freezer as well as having the seasonings on hand made my experiment with these ingredients super fast. I avoid cow milk products, substituting goat’s milk products for them, but have found that I can once in while use the harder cheeses in recipes. Depending on how I’m feeling or who else I’m feeding I might use all goat’s milk cheese in this recipe to make it cow milk free at times.

Click thumbnail to view full-size
Flax mixture prettied up with turmeric.Goat cheese and parmesan mixture.Layering cauliflower with mixtures.Ready to go in 400º oven.Steamy green beans will cloud your camera lens.Green beans ready to serve.Hot cauliflower mac 'n cheese (without pasta).
Flax mixture prettied up with turmeric.
Flax mixture prettied up with turmeric. | Source
Goat cheese and parmesan mixture.
Goat cheese and parmesan mixture. | Source
Layering cauliflower with mixtures.
Layering cauliflower with mixtures. | Source
Ready to go in 400º oven.
Ready to go in 400º oven. | Source
Steamy green beans will cloud your camera lens.
Steamy green beans will cloud your camera lens. | Source
Green beans ready to serve.
Green beans ready to serve. | Source
Hot cauliflower mac 'n cheese (without pasta).
Hot cauliflower mac 'n cheese (without pasta). | Source

Ingredients Needed

  • 3 tablespoons flax seed, ground
  • 1 1/8 cups almond milk, or bone broth
  • 1 egg
  • 1/2 teaspoon onion, dried flakes
  • 1/4 teaspoon salt
  • 1/2 teaspoon turmeric
  • 3-4 ounces goat cheese, chunks
  • 1 cup parmesan cheese, grated
  • 1/2 teaspoon oregano, dried
  • 1/8 teaspoon garlic, powder
  • 3 cups cauliflower, frozen riced
  • 1 teaspoon hamburger seasoning, to your taste
  • 1 tablespoon Colgin's liquid smoke, your favorite flavor

Assembling Cauliflower Casserole

  1. Prepare baking dish with cooking spray or coat with olive oil.
  2. Begin preheating oven to 400º.
  3. Mix egg in a small bowl with the almond milk (or bone broth), onion, salt, and turmeric, adding ground flax seed to soak and thicken while preparing the rest of the recipe, stirring mixture once or twice in the process.
  4. Using a fork stir the goat cheese, parmesan, oregano, and garlic into a separate small bowl to make a dry, crumbly mixture.
  5. In the baking dish layer the flax mixture and the cheese mixture between riced cauliflower (each layer sprinkled with burger seasoning mix to your taste), reserving about 1/8 cup of each mixture for the topping.
  6. Sprinkle Colgin’s liquid smoke over the last layer to taste (we like about 1 generous tablespoon), finally adding the last of the cheese mixture, then the flax mixture with about 1/8 cup almond milk (or bone broth) mixed in to thin it.
  7. Cover dish and bake for 20 minutes. Uncover dish and bake for another 15 minutes, or until bubbly and browned to your liking.
  8. *Side note: If your various seasoning mixtures contain salt you may want to eliminate the 1/8 teaspoon salt from the ingredients list.

Please Rate This Cauliflower Recipe

5 stars from 1 rating of Cauliflower Mac 'n Cheese (Sans Pasta)


After baking this up and enjoying the low-carb meal with my husband we decided that next time the almond milk could be replaced with bone broth. Obviously, meat proteins could be added for an even heartier and more flavorful dish. Sautéed mushrooms along with other veggies would add another substantial layer of yumminess to this casserole.

As for more side dishes, coleslaw came to mind, as well as other salads. Roasted asparagus would be a favorite for us. The following list has some great no/low-carb bread recipes for any dieters who want to round out this meal. Many grain-free breads can be baked and frozen ahead of time for quicker meals but some of these are ready fast and yummiest fresh.

Super Fast 4 Ingredient Low-Carb Bread: Look out breakfast!

Easy Keto Bread: Learn Keto bread fast!

Nicely Textured Almond Flour Bread: Lovely homemade bread!

Tasty Low-Carb Yeast Bread: Taste it up!

Adding Carbs (If You Must)

My husband thinks it would be great with a pie crust, as in chicken pot pie and he also had a crunchy crouton topping in mind but those ides do not fit our new way of eating. As it is, he said the best thing he like about it was that there was a half dish of leftovers waiting on him.

Other ways to ramp it up may come to you. Adding your ideas to comments below would greatly appreciated! Thanks for checking out this cheesy low-carb, fake macaroni and cheese casserole.

Is it difficult for you to believe that a recipe with cauliflower as a main ingredient tastes unlike cauliflower?

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Do you think this recipe could make cauliflower more appealing?

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  • RTalloni profile imageAUTHOR


    10 days ago from the short journey

    Dianna Mendez:

    You are welcome! Thanks much for your comment here.

  • RTalloni profile imageAUTHOR


    10 days ago from the short journey

    Linda Rogers:

    So glad to know it sounds good to you!

  • teaches12345 profile image

    Dianna Mendez 

    10 days ago

    I make mashed cauliflower often but this recipe will add a whole new level to it. The goat cheese and smoke flavor are two ingredients I never considered. Thanks so much for sharing this idea.

  • Minnetonka Twin profile image

    Linda Rogers 

    11 days ago from Minnesota

    This sounds amazingly delicious. I love all veggies & mac & cheese. Thanks for sharing this recipe.

  • RTalloni profile imageAUTHOR


    13 days ago from the short journey

    Patricia Scott:

    So glad to know you found this recipe useful. I do hope you find it satisfying and versatile. Though my husband like it as printed, I would limit the salt a little more for my taste. The good thing is he can always add more if he wants to.

  • pstraubie48 profile image

    Patricia Scott 

    13 days ago from sunny Florida

    O I like the idea of adding mushrooms to this dish It sounds like a dish I will relish. I was a vegetarian for almost 20 years and then began to eat meat again for about 10 years A few months ago I began eating no meat once again so am always looking for dishes that are satisfying Thank you for sharing ps Angels are headed your way this evening ps

  • RTalloni profile imageAUTHOR


    2 weeks ago from the short journey

    Thanks so much for letting me know you found this recipe a possibility for your new way of eating. (Watch the salt content in all the ingredients and adjust according to your tastes.)

    We've once again begun the diet we've used in the past that worked so well for us. This recipe will be useful and my husband asked today if we could have it again soon.

  • lindacee profile image

    Linda Chechar 

    2 weeks ago from Arizona

    We need to reduce the carbs and bad fat in our diet. My husband loves mac and cheese so I'm going to try this recipe. I hope he likes it. Thanks!

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Kaili Bisson:

    Thanks kindly for letting us know this was useful to you. Maybe your father-in-law will develop his own version to share with us. :)

  • Kaili Bisson profile image

    Kaili Bisson 

    3 weeks ago from Canada

    I am going to pass this along to my father-in-law. He just read a book about plant lectins, and is all over trying to avoid grains. This sounds yummy too!

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Pamela Oglesby:

    Oh, how great is that?! I'm so happy for you and so appreciate your sharing the info here. Maybe we'll hear more about your progress in future articles...hint, hint. :)

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Dora Weithers:

    Thanks much for checking this recipe out!

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Linda Crampton:

    Yes, I was hesitant for several reasons, the cooking smell for one thing, but maybe something about the riced smooths out the aroma. Anyway, do try this and other new cauliflower recipes and let us know how it goes. Aren't you near Vancouver? If so, there is a Costco just over the border in Bellingham. Our Costcos carry the frozen riced cauliflower, making recipes super fast. Thanks for coming by!

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Audrey Hunt:

    Thanks so much for letting me know it sounds appealing. My husband loved it as is and wants to have it again soon, but I would definitely leave out the extra salt because some of my seasoning mixes contained a good bit even though the labels indicated not much.

  • Pamela99 profile image

    Pamela Oglesby 

    3 weeks ago from Sunny Florida

    I do plan to try the recipe. I started Keto to reduc inflammation in my body (particularly for arthritis), and it has helped.

    In the past 6 weeks my fingers don't hurt all the time and my back has improved. Plus, I have lost 10 lbs., and am very close to my goal weight. I do plan to try this recipe, and I will let you know the results.

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Mary Wickison:

    Hi Mary, thanks for stopping by. Riced cauliflower has become very popular as a replacement for rice and pasta. It's about appearance/texture, but it works nicely for those wanting to avoid the carbs yet have a rice/pasta styled base in a recipe. The recipe above is just a play on words from the old stand-by casserole called macaroni and cheese. There are even riced cauliflower pizza crust recipes now, which as Peggy mentioned, are delish.

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Peggy Woods:

    So appreciate that you've checked this recipe out and thanks too for adding the info on the cauliflower pizza crust. I've been meaning to try one of the recipes. Have you thought to share yours on HP?

  • MsDora profile image

    Dora Weithers 

    3 weeks ago from The Caribbean

    Thinks for the recipe. Looks healthy. Thanks also for the options you suggested.

  • RTalloni profile imageAUTHOR


    3 weeks ago from the short journey

    Pamela Oglesby:

    Hi! Thanks for being first to reply. :) Would be very interested in reading about your results with KETO eating.

    Yes, coconut milk would work, but I would probably prefer the bone broth. My husband was very interested in the leftovers last night. If you tweak the recipe to your tastes I would love to hear about the results.

  • AliciaC profile image

    Linda Crampton 

    3 weeks ago from British Columbia, Canada

    Thank you for sharing this recipe. It sounds very tasty. I've heard about using cauliflower as a substitute for rice or another grain before. Your recipe has encouraged me to try it.

  • vocalcoach profile image

    Audrey Hunt 

    3 weeks ago from Idyllwild Ca.

    Thanks for sharing this simply wonderful recipe. I love cauliflower and often use rice cauliflower in recipes. I'm really looking forward to your recipe.

  • Blond Logic profile image

    Mary Wickison 

    3 weeks ago from Brazil

    We eat cauliflower and cheese whenever I find a nice looking head in the store. I'm a little confused about ricing the cauliflower, what is the reasoning behind that?

    I am not on a low carb diet but we don't normally put pasta with the cauliflower cheese in any case.

  • Peggy W profile image

    Peggy Woods 

    3 weeks ago from Houston, Texas

    With all the cheeses and other ingredients you added to the riced cauliflower, I am sure that this would be delicious. So far I have only used the riced cauliflower in making a pizza crust. It was amazing! Thanks for your recipe.

  • Pamela99 profile image

    Pamela Oglesby 

    3 weeks ago from Sunny Florida

    I think this recipe is perfect for me as I have been following a KETO diet for the past 5-6 weeks to reduce inflammation in my body. I a(I'm ssume you are talkin about chicken bone broth, not beef. Also, instead of almond milk (I'm allergic) I would assue coconut milk would work.

    We like califlower and I think this recipe would be great for us. You husband sounds very creative in his thoughts for various cooking ideas. Thanks for sharing this good recipe!


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