A delicious twist on classic mac and cheese! This creamy pasta bake combines high-fibre pasta with tender cauliflower and a homemade cheese sauce, finished with a golden, crispy Parmesan and panko breadcrumb topping. It's a comforting, veggie-packed family meal that's easy to prepare and perfect for weeknight dinners.
Cauliflower & Cheese Macaroni Bake Recipe
PREP TIME: 15 MIN | COOKING TIME: 35-40 MIN | SERVES: 4
ALLERGENS: CONTAINS WHEAT (GLUTEN), MILK
*As always, check the labels of any packaged ingredients if using them, particularly if preparing food for someone with a severe allergy.
Ingredients
250 g high-fibre or wholegrain pasta
1 head cauliflower, cut into small florets
2 tbsp olive oil
1 onion, finely chopped
2 tbsp plain flour
1½ cups reduced-fat milk
1 cup (approximately 240 g) cottage cheese
1 cup reduced-fat grated cheese (e.g. cheddar, mozzarella, Colby, Jarlsberg or Edam)
Black pepper, to taste
⅓ cup panko breadcrumbs
⅓ cup grated Parmesan cheese
Directions
Preheat the oven to 180°C (160°C fan-forced).
Cook the pasta: Bring a large saucepan of water to the boil. Cook the pasta according to packet instructions until just al dente. Drain and set aside.
Cook the cauliflower: Steam the cauliflower florets for approximately 5–7 minutes, or until just tender. Drain well and set aside.
Prepare the cottage cheese: Blend the cottage cheese until smooth using a food processor or stick blender. This is optional but will give the sauce a smoother, creamier consistency. If you prefer a little more texture, you can leave it unblended.
Prepare the cheese sauce: Heat 1 tablespoon of olive oil in a large saucepan over medium heat. Add the onion and cook for 3–4 minutes until softened. Sprinkle over the flour and stir to coat. Gradually pour in the milk, whisking continuously to prevent lumps. Cook for 3–5 minutes, stirring until the sauce thickens.
Add the cheese: Reduce the heat to low and stir through the cottage cheese and grated cheese until combined and creamy. Season with black pepper to taste. Avoid boiling the sauce once the cottage cheese has been added.
Combine: Add the cooked pasta and cauliflower to the cheese sauce. Gently stir until everything is evenly coated.
Optional: For a smoother, veggie-packed sauce, blend the cooked cauliflower with the cottage cheese and a little of the cheese sauce before combining with the pasta. Alternatively, leave the cauliflower florets whole for extra texture.
Prepare the topping: In a small bowl, combine the panko breadcrumbs, grated Parmesan and remaining tablespoon of olive oil.
Assemble and bake: Transfer the pasta mixture to a large ovenproof baking dish. Sprinkle evenly with the breadcrumb and Parmesan mixture. Bake for 15–20 minutes, or until golden and bubbling.
Serve: Allow to cool slightly before serving.
Storage
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
The pasta bake can also be frozen in individual portions for up to 3 months.
Dietitian tips
Boost the fibre: Choose wholegrain or high-fibre pasta to increase the fibre content of your meal.
Add extra protein: Stir through shredded chicken, tuna or white beans for a more substantial meal. Cottage cheese is also a handy way to boost the protein content of family favourites without relying on protein powders or specialty ingredients.
Mix up the vegetables: Add broccoli, peas or spinach for extra colour and variety.
For little eaters: you can blend the cooked cauliflower into the cheese sauce for a smoother consistency, or leave the florets whole for extra texture.
Make ahead: Assemble the pasta bake ahead of time and refrigerate until ready to cook. Add the breadcrumb topping just before baking for the best texture.
As always, made with love - Eatwise <3