Cauli and Peas Mac n Cheese

Cauli and Peas Mac n Cheese

Macaroni and cheese has long been a beloved comfort food, but it’s often associated with rich, indulgent flavors and a high calorie count. However, with the growing emphasis on healthier eating, there’s a rising trend in incorporating nutritious ingredients into classic recipes. One such delightful variation is the Cauliflower and Peas Mac ‘n’ Cheese, which swaps out some of the traditional elements for a lighter and more nutritious twist.

Benefits of Cauliflower:

Cauliflower is a versatile cruciferous vegetable that has gained popularity as a healthy substitute in various dishes. In the Cauli and Peas Mac ‘n’ Cheese, cauliflower serves as a creamy base, adding a velvety texture without the need for excessive amounts of cheese or heavy cream. This substitution not only reduces the overall calorie content but also provides additional nutrients such as fiber, vitamins, and antioxidants.



  • 8 oz elbow macaroni (whole wheat for added fiber)
  • 1 medium cauliflower head, cut into florets
  • 1 cup frozen peas
  • 2 cups shredded sharp cheddar cheese
  • 1 cup low-fat milk
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon mustard powder
  • Salt and pepper to taste
  • Optional: breadcrumbs for topping


  1. Cook the macaroni according to package instructions, adding the frozen peas during the last 2 minutes of cooking. Drain and set aside.
  2. Steam the cauliflower florets until tender. Once cooked, transfer them to a blender or food processor and blend until smooth. This will be the creamy cauliflower sauce.
  3. In a large saucepan, melt the butter over medium heat. Add the flour and mustard powder, stirring constantly to create a roux.
  4. Gradually whisk in the milk, ensuring there are no lumps. Continue stirring until the mixture thickens.
  5. Add the pureed cauliflower to the sauce, stirring to combine. Season with salt and pepper to taste.
  6. Reduce the heat to low, then gradually add the shredded cheddar cheese, stirring until the cheese is fully melted and the sauce is smooth.
  7. Combine the cauliflower cheese sauce with the cooked macaroni and peas, ensuring that the pasta is evenly coated.
  8. If desired, transfer the mixture to a baking dish, sprinkle with breadcrumbs, and bake in a preheated oven at 350°F (175°C) for 15-20 minutes or until the top is golden and bubbly.

Benefits of Peas:

Peas are a fantastic addition to this dish, providing sweetness and a burst of color. Rich in vitamins, minerals, and protein, peas contribute to the overall nutritional value of the Cauli and Peas Mac ‘n’ Cheese. They also enhance the dish with their vibrant green hue, making it visually appealing.

The Cauliflower and Peas Mac ‘n’ Cheese is a wholesome and satisfying alternative to the classic comfort food. By incorporating cauliflower and peas, this recipe manages to deliver a creamy and flavorful dish while reducing the calorie and fat content. It’s a perfect example of how creative substitutions can transform a beloved indulgence into a nutritious and delicious meal for the whole family.

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