Healthy Recipes · Healthy Sides

Creamy Cauliflower–White Bean Mac & Cheese

Name: Creamy Cauliflower–White Bean Mac & Cheese
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: American
Ingredients: 8 ounces whole-wheat elbow macaroni; 3 cups small cauliflower florets; 1 cup no-salt-added cannellini beans, rinsed and drained; 1 cup low-fat milk or unsweetened soy milk; 1 cup shredded sharp cheddar cheese, or use the no-cheese alternative in the recipe notes; 3 tablespoons nutritional yeast; 1 teaspoon Dijon mustard; ½ teaspoon garlic powder; ¼ teaspoon smoked paprika; ¼ teaspoon fine salt, then adjust; Black pepper, to taste; 1 teaspoon fresh lemon juice; ¼ cup whole-grain breadcrumbs; 1 teaspoon extra-virgin olive oil; 1 tablespoon chopped parsley

Serves 4 · About 40 minutes

A genuinely cheesy macaroni made lighter and creamier with cauliflower, white beans and a modest amount of sharp cheddar.

20g+ Protein

Prep15 min

Cook25 min

Total40 min

Yield4 servings

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Plant-ForwardBuilt around plant foods and everyday ingredients.

Whole-Food FocusDesigned to make nutrient-dense choices easier.

Flavor FirstHerbs, spices and aromatics bring satisfying flavor.

Everyday WellnessA practical recipe for a balanced eating pattern.

Macaroni

8 ounces whole-wheat elbow macaroni ^HA
3 cups small cauliflower florets
1 cup no-salt-added cannellini beans, rinsed and drained ^HA

Cheese Sauce

1 cup low-fat milk or unsweetened soy milk ^HA
1 cup shredded sharp cheddar cheese, or use the no-cheese option below ^HA
3 tablespoons nutritional yeast
1 teaspoon Dijon mustard
½ teaspoon garlic powder
¼ teaspoon smoked paprika
¼ teaspoon fine salt, then adjust ^HA
Black pepper, to taste
1 teaspoon fresh lemon juice

Optional Topping

¼ cup whole-grain breadcrumbs ^HA
1 teaspoon extra-virgin olive oil ^HA
1 tablespoon chopped parsley

Healthier Choices & Simple Swaps

^HA Healthier alternative available for marked ingredients

Use whole-wheat or higher-protein pasta for more fiber and protein than standard refined pasta.
No-cheese sauce: Omit the cheddar, increase the nutritional yeast to ½ cup total, add 1 tablespoon white miso and 1 teaspoon olive oil, and increase the lemon juice to 2 teaspoons. Blend these with the cauliflower and beans for a savory, creamy sauce.
If using cheese, sharp cheddar supplies strong flavor with a smaller amount. For less saturated fat, use ¾ cup reduced-fat sharp cheddar rather than increasing the quantity.
Unsweetened soy milk is a dairy-free option with more protein than most oat or almond milks.
For less sodium, use no-salt-added beans, omit the added salt initially and choose lower-sodium breadcrumbs.

Directions

Cook the pasta and cauliflower. Heat the oven to 400°F if using the topping. Cook the macaroni in a large pot according to package directions. During the final 5 minutes, add the cauliflower. Reserve 1 cup cooking water, then drain.
Blend the sauce. For the cheddar version, blend the cooked cauliflower, beans, milk, ¾ cup cheddar, 3 tablespoons nutritional yeast, Dijon, garlic powder, paprika, salt, pepper and 1 teaspoon lemon juice until very smooth. For the no-cheese version, omit the cheddar and instead use ½ cup nutritional yeast, 1 tablespoon white miso, 1 teaspoon olive oil and 2 teaspoons lemon juice. Add ¼–½ cup pasta water as needed.
Combine. Return the macaroni to the pot and stir in the sauce over low heat for 2–3 minutes. Add pasta water a splash at a time until creamy. For the cheddar version, stir in the remaining ¼ cup cheddar; the no-cheese version needs no additional cheese.
Finish. Serve from the pot, or transfer to a baking dish. Mix the optional breadcrumbs with olive oil, scatter over the macaroni and bake 8–10 minutes until lightly golden.

Pairs Well With

These recipes make natural companions on the same plate:

Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/cauliflower-white-bean-mac-cheese.html

A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.