{"id":103169,"date":"2020-04-20T10:16:36","date_gmt":"2020-04-20T14:16:36","guid":{"rendered":"https:\/\/wp.oviahealth.com\/guide\/103169\/healthy-happy-mac-cheese-cauliflower\/"},"modified":"2025-06-11T10:13:52","modified_gmt":"2025-06-11T14:13:52","slug":"healthy-happy-mac-cheese-cauliflower","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/103169\/healthy-happy-mac-cheese-cauliflower\/","title":{"rendered":"Baked mac and cheese with roasted cauliflower"},"content":{"rendered":"
\n
\"\u201cStephanie\"<\/p>\n

Stephanie Clarke, RD and Willow Jarosh, RDAuthors of Healthy, Happy Pregnancy Cookbook<\/em><\/em><\/span><\/p>\n<\/div>\n<\/div>\n

This creamy comfort dish gets a flavor and nutrition boost from roasted cauliflower. It’s half pasta and half cauliflower, which makes the dish more interesting from a texture and flavor standpoint, and saves calories and saturated fat in the process. Using Greek yogurt and low-fat milk in place of a traditional roux also helps cut back on calories and extra saturated fat. <\/p>\n

Makes 6 servings \/ Prep time: 10 minutes \/ Total time: 40 minutes<\/strong><\/p>\n

Ingredients<\/strong><\/h4>\n
    \n
  • 1 medium head cauliflower, cored and coarsely chopped (about 3 cups)<\/li>\n
  • 2\u00bd tablespoons olive oil, divided<\/li>\n
  • 10 ounces uncooked whole wheat rotini (about 2\u00bd cups)<\/li>\n
  • \u2153 cup whole wheat bread crumbs<\/li>\n
  • \u00bd cup fresh flat-leaf parsley<\/li>\n
  • 1 teaspoon salt, divided<\/li>\n
  • \u00bd teaspoon freshly ground black pepper, divided<\/li>\n
  • \u00bd cup chopped onion<\/li>\n
  • 1\u00bd cups grated extra-sharp cheddar cheese<\/li>\n
  • \u00bd cup grated Parmesan cheese<\/li>\n
  • 1 cup 2% plain Greek yogurt<\/li>\n
  • \u00bd cup 1% milk<\/li>\n
  • \u00bd teaspoon mustard powder<\/li>\n
  • \u00bc teaspoon garlic powder<\/li>\n
  • \u00bc teaspoon paprika<\/li>\n<\/ul>\n

    Directions<\/strong><\/h4>\n
      \n
    1. Preheat the oven to 400\u2109. Line a baking sheet with aluminum foil. <\/span><\/li>\n
    2. Toss the cauliflower with 1 tablespoon of the oil and bake on the baking sheet until the cauliflower begins to brown on the edges and is soft, about 15 minutes.<\/li>\n
    3. Cook the pasta according to the package directions.<\/li>\n
    4. While the pasta is cooking, pulse the bread crumbs in a food processor or blender together with the parsley, 1 tablespoon of the oil, \u00bc teaspoon of the salt, and \u00bc teaspoon of the pepper. Set aside. <\/li>\n
    5. Drain the pasta. Return the empty pasta pot to medium heat and add the remaining \u00bd tablespoon oil. Add the onion and the remaining \u00be teaspoon salt, and the remaining \u00bc teaspoon pepper and cook, stirring occasionally, until the onion is soft, 3 to 5 minutes.<\/li>\n
    6. Mix in the pasta, cauliflower, cheddar, Parmesan, yogurt, milk, mustard powder, garlic powder, and paprika. Stir to combine all the ingredients. <\/li>\n
    7. Transfer to a shallow 3-quart baking dish, sprinkle with the bread crumb mixture, and bake until golden brown, 12 to 15 minutes.<\/li>\n<\/ol>\n

      Per serving: 316 calories, 19 g protein, 23 g carbohydrates, 4 g fiber, 7 g total sugar, 18 g fat, 9 g saturated fat, 520 mg sodium, 410 mg potassium (9% DV), 402 mg calcium (40% DV), 48 mg magnesium (12% DV), 0.5 mcg B12 (20% DV), 0.264 mg B6 (20% DV), 1.5 mg iron (8% DV)<\/p>\n

      \n

      About the book:<\/strong><\/p>\n

      Healthy, Happy Pregnancy Cookbook<\/em> is the perfect guide for pregnant women. Full of humor, heart, and wisdom, it promotes clean eating and the idea that using food as medicine is the best remedy for dealing with the symptoms that occur most during pregnancy\u2014such as swollen ankles, bloating, and more.<\/p>\n

      \n

      From HEALTHY, HAPPY PREGNANCY COOKBOOK. Copyright \u00a9 2016 by Stephanie Clarke and Willow Jarosh. Reprinted with permission of Atria Books, a Division of Simon & Schuster, Inc.<\/p>\n","protected":false},"excerpt":{"rendered":"

      This creamy comfort dish gets a flavor and nutrition boost from roasted cauliflower. It’s half pasta and half cauliflower, which makes the dish more interesting from a texture and flavor standpoint, and saves calories and saturated fat in the process. Using Greek yogurt and low-fat milk in place of a traditional roux also helps cut back on calories and extra saturated fat. <\/p>\n","protected":false},"author":1,"featured_media":233615,"template":"","format":"standard","meta":{"ovia_author_name":"Stephanie Clarke, RD and Willow Jarosh, RD","ovia_author_prefix":"A cookbook by:","ovia_author_image":"https:\/\/ovia-assets.s3.amazonaws.com\/content_platform\/24869\/article_103061_HappyPregnancyCookbook_2017_04_AuthorIMG_CROP.png","ovia_content_type_id":"175","ovia_product_mode":"3","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"12","ovia_legacy_category2":"","ovia_content_url_id":"103169","ovia_include_share_buttons":"","ovia_fertility_goal":"","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[61,56],"parent-category":[],"fert-tag":[],"preg-tag":[280],"parent-tag":[],"class_list":["post-103169","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","preg-category-pregnancy-nutrition","preg-category-staying-healthy-while-pregnant","preg-tag-pregnancy-recipes"],"yoast_head":"\nBaked mac and cheese with roasted cauliflower - Ovia Health<\/title>\n<meta name=\"description\" content=\"This creamy comfort dish gets a flavor and nutrition boost from roasted cauliflower. 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