Creamy Stovetop Cauliflower Mac n Cheese

Creamy Stovetop Cauliflower Mac n Cheese

Creamy Stove Top Cauliflower Mac n ChesseEven though my kids are pretty good eaters, sometimes it’s challenging to get certain foods into them. Foods that are high in fiber are particularly difficult. But what I’ve found is that if I sneak high fiber foods into dishes they enjoy, it’s easier to get them to eat it.

So when Dreamfields Pasta asked me to develop a high fiber and easy to make meal using their product, I was happy to do so. I had already been tossing around in my mind ways to add cauliflower to our diet because that is a very high fiber veggie. But guess what? My kids don’t like it. Time to hide it in something.

Creamy Stove Top Cauliflower Mac n CheeseFew kids don’t like mac n cheese. Heck, I love it myself. But the problem with mac n cheese is that it’s so high in fat. This version I’m sharing with you today is quite a bit lighter than traditional mac n cheese. The creaminess comes from the mashed cauliflower which not only makes the dish velvety, but it also adds a generous helping of fiber.

And you can’t even see the cauliflower in the dish. My kids scarfed it down and even asked for seconds. I win.

This trick would work well with just about any dish that requires a heavy white cream sauce. A simple way to add creaminess without a bazillion calories from cream and butter.

Also, if you are looking to introduce healthier carbs to your dinner plate, give Dreamfields Pasta a try. With 5 grams of fiber and 7 grams of protein per serving, it’s an easy way to add nutrition to your diet and it tastes great!

For more recipe inspiration, be sure to check out the Dreamfields Pinterest and Facebook pages.

How About A Giveaway?

How would you like to win a case of Dreamfields Pasta? All you have to do is comment on this post with your first name, last initial, the state you are from and your favorite pasta dish. Entries must be received by Friday, February 28th 11:59pm ET. Good luck!

4.4 from 12 reviews
Creamy Stove Top Cauliflower Mac n Cheese
Recipe type: Entree
Cuisine: American
Serves: 6
Prep time:
Cook time:
Total time:
A lighter version of mac n cheese. Velvety and comforting with a fraction of the calories thanks to the addition of mashed cauliflower.
  • 4 cups cauliflower, chopped into bite sized chunks
  • 1 lb Dreamfields Pasta (you can use any shape)
  • 2 Tbsp butter
  • 1½ Tbsp flour
  • 1¼ cup milk (I used 1%)
  • 3 cups sharp cheddar cheese, shredded (low-fat is fine)
  • 1 egg, lightly beaten
  • 2 tsp ground mustard
  • salt and pepper to taste
  1. Bring a pot of water to boil. Add cauliflower and cook until fork tender. Drain and mash. Season with salt and pepper to taste. Set aside.
  2. Cook pasta just to al dente. Drain and set aside.
  3. In a heavy pot, melt butter over medium heat. Whisk flour into butter. Cook for three to four minutes or until the mixture turns golden.
  4. Slowly add milk while vigorously whisking. Add cheese, egg, ground mustard, mashed cauliflower and cooked pasta. Cook for four to five minutes over medium heat.
  5. Add salt and pepper to taste. Serve with toasted breadcrumbs or top with a little extra cheese.



  1. Lobster ravioli is my favorite pasta dish

    Jen K from MA

  2. Crystal H from South Dakota, I love all pastas! Favorites include lasagna and chicken parmesan 🙂

  3. Pennsylvania – I love making lemon-tuna pasta. Its a quick meal and I add either fresh or frozen spinach. Delish!

  4. Give me shrimp, crab & scallops in pasta and I am a very happy person. But, since I am getting ready to start back on WW seriously next week, this healthy pasta would be perfect!

    Kathy B. from Pennsylvania

  5. Lisa M from MA, I love all kinds of pasta but homeade mac – n cheese is my very favorite. I don’t like cauliflower but I think I’m going to try this recipe.

  6. Robin S from Washington. When I was in Weight Watchers I tried using cauliflower to cut calories, but none of the recipes looked as tasty as this. (I’m never going to try mashed cauliflower instead of mashed potatos again.) My favorite pasta dish is Chicken Noodle Casserole.

  7. I love all kinds of pasta, but lasagna and homemade macaroni and cheese are my favorites.
    Jo A. from Arkansas

  8. Good morning Melanie. Hot mac ‘n’ cheese with tomato soup is one of my favorite meals with lots of memories. The above ideas from the other comments gave me some ideas. I really liked the tuna casserole my Mom made too. Your low calorie version of mac ‘n’ cheese sounds great and I love the pic of the final product too! I can’t wait to try it!

  9. Krista B, MD by the way. I wouldn’t mind winning the pasta and give this recipe a whirl myself!

  10. Takisha Hall says:

    Mmm I just made my second batch of Loaded cauliflower casserole. Low carb, tons of cheese,bacon and scallions. I don’t even miss the starchy sides. My kids think its potatoes! Dreamfields effects diabetic sugar values just like regular pastas, despite it being “low carb” so I still stay away since I’m doing a low carb “lifestyle”

    I will def try this Mac n cheese though!

    • Trisha Hall, Dreamfields does not after my diabetic sugars. I eat this pasta at least once a month with no problem with my numbers. I eat no other pasta but Dreamfields. Too bad you cannot enjoy this low carb food! 🙁

    • Trisha Hall, Dreamfields does not affect my diabetic sugars. I eat this pasta ‘at least’ once a month with no problems with my numbers. I eat no other pasta but Dreamfields. Too bad you cannot enjoy this low carb food as most of us. Good luck finding something that will work for you!! 🙂 I love Dreamfields, and it came highly recommended by my diabetes educator and my doctor as well.

  11. Too many favorite pasta dishes to name just one. But since you asked, if I’m invited to your place, Melanie, please whip up some linguine with red clam sauce. I’ll bring the vino. Thank you.

    Michael C, Florida

  12. Brilliant idea, Melanie! Going to give this a try soon. My favorite pasta is angel hair with pesto, toasted pine nuts and parm. Thanks for the chance to win, in addition!
    Jen L from California

  13. I love any kind of pasta. Lasagne made with Béchamel is a good one. Will try to substitute cauliflower next time.
    FannyF from New York City

  14. If the eggplant parmesan is served over spaghetti, does that count as a pasta dish?!? We love cauliflower and very clever of you to think of such a nifty way to use it!

    Laurie W.–MA

  15. Mel J. from PA says:

    Lobster mac n cheese.

  16. Lee Ann Diehl says:

    Lee Ann D. Pennsylvania. I love this idea wonder if it work on the grown up kid in the house? Dreamfield pasta is excellent. Thanks for the chance.

  17. Mary mc from TN says:

    Great idea since we like cauliflower so much. Husband eats Dreamfields pasta at least once a day and has lost over 30 pounds.

  18. Jenny H from Colorado. I am known for my mac and cheese. Our family loves pasta.

  19. CHERYL L., IL
    Spinach & cheese ravioli or lobster ravioli…YUM,

  20. Love Baked Ziti!

    Lori M – MT

  21. Jessica D, CT
    I do love a good mac n cheese (and will definitely be trying this out), but I also LOVE penne ala vodka!

  22. Diana Reeves says:

    My all-time favorite pasta recipe is Mama’s Chicken Spaghetti! Diana R from TX

  23. Nicole G. from MA
    I love my father’s American Chop Suey.

  24. Julie L Michigan
    love mac and cheese
    thanks for the giveaway

  25. Diane B, SC says:

    Garlic, shrimp and roasted peppers over pasta.

    • Kathie S from Washington says:

      You can’t go wrong with mac and cheese. I’m gonna try the cauliflower version with maybe a couple different cheeses.

  26. Maryann D. says:

    My favorite pasta dish would be any shaped pasta, with broccoli, carrots, stir fried with parm cheese.
    I am from the state of New York.

  27. Megan W
    Any kind of ravioli!! Or lasagna!!

  28. Christina Constantine says:

    Christina C, from Massachusetts….Shrimp Scampi made with linguini.

  29. I love Dreamfield pasta MMMmmmMMM good stuff

  30. Christa L. says:

    From West Virginia. I love Spaghetti with Marinara Sauce with Mushrooms!

  31. Felice P, NJ says:

    Pasta with any kind of shrimp.

    Look forward to trying cauliflower with mac n cheese

  32. Sarah W Vermont Fettuccini Alfredo

  33. Kristin Gilbert says:

    Kristin G. Wisconsin lasagna is my fave.

  34. Michelle J., CT says:

    Our favorite pasta dish is something my husband came up with: pasta with chicken and mixed frozen vegetables in a garlic sauce.

  35. I LOVE Lasagna with Dreamfields lasagna noodles! Dreamfields is on of the greatest discoveries in my diabetic life!

  36. Sounds gross but (elbow) Macaroni & Milk ~ still my favorite dish from childhood!

  37. Love all the pasta dishes I have tried. Can’t wait to try this one!!!!!!

  38. We can’t stop using Dreamfield’s! I use it every single time I make a pasta dish and no one ever can taste the difference, they actually love it just the same as regular pasta after I tell them! Always have a stock on hand!!!!!!
    Thanks Dreamfields! Linguine w/white clam sauce is my favorite.

  39. Phyllis A. from Oregon says:

    Love Mac and Cheese and always spaghetti. Dreamsfields is the only pasta I can have but I can only get 3 kinds at my store. Would love others.

  40. Betty Rose Chapman says:

    My favorite pasta is spaghetti, whether marinara or meat sauce, or meatballs. I always use Dreamfields because of the carbs………..Love, love, love it!..and Fetticini Alfredo is great, too. Thanks.

  41. Dreamfields is a savior. I love cauliflower, cheese and pasta so the combination of these three would be great!!!!!!

  42. Just made Dreamfields rotini w/hot sausage, zucchini straws, spinach, lite alfredo sauce – so good I had 2 bowls

  43. Gayle SEverson says:

    Vegetable lasagna!

    Gayle S from Ilinois

  44. Since i became a diabetic 2 yrs ago i began eating differently than my family. I struggled watching everybody else eat the food that I could no longer eat. I decided to make them make the switch with me. so now we are all eating healthy and when we desire past the dream fields is the way to go. I I have tried many different recipes and so far my family’s favorite is the eggplant lasagna. . thank you Jim fields for making my life so much healthier along with my families.

  45. Spaghetti and meatballs or mac and cheese, hard to choose!

    Sherri K. from Fl.

  46. We’re going to see if this also works on husbands.

  47. Taylor Closet says:

    Taylor C
    I’m from Louisiana and my favorite pasta dish is Penne Alfredo with Smoked Trout

  48. Great for the diet… all Dreamfield’s & the many recipes!

  49. Minnesota I love making mac and cheese and this one looks like a winner that I’ll have to try.

  50. Cyndee D. Iowa I love Chicken Cordon Bleu served over angel hair pasta.

  51. My latest pasta dish was for ‘girl’s night’ at my house last week. I tried some spinach chicken lasagna roll-up which turned out really good if-I-say-so-myself…. Pssstt, don’t tell them but they were reasonable health. 😉

    From Nebraska – aka ‘the frozen tundra’ at the moment.

  52. Sharon Z – California – I love good old spaghetti and meatballs!

  53. Jennai E. – California
    My favorite pasta dish is Pasta Carbonara

  54. Nhi D. – TX

    Crawfish pasta

  55. Ann M., KY Favorite pasta dish is lasagna!

  56. Julia M. from NY and I love pasta of all kinds, but especially seafood pastas!

  57. Rachel from NH. My son is 5 and has never liked mac & cheese, weird I know! He also hates hot dogs and pizza. Anyways, I love it and this recipe looks yummy!

  58. Kendal Barriere says:

    Kendal B. from Wisconsin
    Love making Sausage, Tomato, Cream Pasta with Dreamfields

  59. I love fettuccine Alfredo!

  60. I love fettuccine Alfredo!

    Irina G. From Montana

  61. Hi! My name is Meg J. I live in both FL and NC. My favorite pasta dish is my homemade spaghetti sauce with Dreamfields Angel Hair pasta or my shrimp & veggie lasagna with homemade Alfredo sauce & Dreamfields lasagna noodles. Both are really yummy & crowd pleasing.

    BTW… when I make mashed cauliflower, I steam it (on the stove or in the microwave). It doesn’t get water logged & I don’t loose nutrients down the drain. Just a thought…

  62. I want to try this when my grand kids come over. I think they will love it.

  63. Michelle L. says:

    Hi Melanie,
    I made this last night and it was very good. My husband was a little weary of trying it when I told him the cauliflower was in the mac & cheese and not being served on the side, but he loved it. I added crushed red pepper flakes to mine for an added kick. My husband suggested adding tuna to the leftovers. Can’t wait to try that. I used whole wheat noodles and cooked the cauliflower in the microwave. I really enjoyed the fact that the vegetable was “hidden” inside. Thanks for a great recipe!

  64. you rock my world Mel

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