5-Ingredient Cauliflower Mac and Cheese
on May 20, 2025
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Looking for a cozy, creamy, and veggie-packed meal your toddler will actually eat? This 5-ingredient Cauliflower Mac and Cheese (Toddler-Friendly + Hidden Veggies!) is a quick and healthy twist on a classic comfort food. With cauliflower florets blended into the cheese sauce, it’s the perfect way to sneak in vegetables while keeping those picky eaters happy!
Why This Cauliflower Mac and Cheese Is Great for Toddlers and Families
This easy toddler mac and cheese recipe is:
- Packed with hidden veggies (hi, cauliflower!)
- Super creamy and cheesy without needing heavy cream or flour
- Made with just five simple ingredients
- Ready in under 30 minutes—perfect for busy weeknights
- Loved by both toddlers and adults (you won’t even taste the cauliflower!)
It’s one of the best vegetable-packed meals for picky eaters, and a simple way to boost the nutrition in your child’s favorite comfort food.
Ingredients
- 2 cups cauliflower florets
- 1 cup shredded cheddar cheese
- 1/2 cup milk
- 1/2 tsp garlic powder
- 1 tbsp butter
- 8 oz pasta (I like using Banza pasta for added fiber and protein!)
This is a great healthy mac and cheese for toddlers that doesn’t rely on flour, cream, or artificial cheese powder.
How to Make 5-Ingredient Cauliflower Mac and Cheese
- Cook the pasta according to the package directions. Drain and set aside.
- Meanwhile, steam or boil the cauliflower until fork-tender (about 6–8 minutes).
- Add the cooked cauliflower, milk, garlic powder, butter, and shredded cheese to a blender or food processor. Blend until smooth and creamy.
- Pour the sauce over the cooked pasta and stir until fully coated.
- Serve warm and watch your toddler dive in!
This creamy cauliflower cheese sauce tastes just like the real deal—but with a healthy twist.
Substitutions
Pasta: Use any pasta shape your toddler enjoys. For gluten-free options, consider rice pasta, lentil-based pasta, or chickpea pasta like Banza.
Cheese: While cheddar provides a classic flavor, feel free to use mozzarella, Monterey Jack, or a dairy-free cheese alternative that melts well.
Milk: Any milk works here. For dairy-free versions, swap for unsweetened almond milk, oat milk, or soy milk.
Butter: Substitute with plant-based butter or olive oil for a dairy-free option.
Garlic Powder: If unavailable, a small clove of minced garlic or a pinch of onion powder can be used.
Storing Extra Cauliflower Pasta
This easy toddler pasta recipe keeps well for leftovers:
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: You can freeze the cauliflower cheese sauce separately for up to 2 months. Reheat gently and stir before serving with fresh pasta.
To reheat, warm on the stovetop with a splash of milk to bring the sauce back to life.
Tips for Toddlers & Picky Eaters
- Use fun-shaped pasta to keep it exciting!
- Add peas or finely chopped cooked carrots for extra veggie power.
- For extra protein, stir in cooked chicken, white beans, or tofu.
This hidden veggie mac and cheese is a great recipe to make together with your toddler—and an even better one to watch them gobble up without a fuss!
Common Questions
Can I make this cauliflower mac and cheese gluten-free?
- Absolutely! Simply use gluten-free pasta, such as rice, lentil, or chickpea-based varieties. I like using Banza shells.
How do I make this 5-ingredient cauliflower pasta dairy-free?
- Use dairy-free cheese, plant-based milk (like almond or oat), and a dairy-free butter alternative.
Can I use frozen cauliflower instead?
- Yes, frozen cauliflower florets work well. Steam or boil them until tender before blending.
More Healthy Dinner Recipes for Toddlers
Veggie Orzo – This creamy one-pot veggie orzo is packed with broccoli, carrots, and cheesy goodness—perfect for toddlers and a quick, healthy family dinner.
Creamy Tomato Soup – This easy Creamy Tomato Soup is smooth and flavorful! Made with simple ingredients and no heavy cream, it’s a cozy, kid-friendly lunch.
Olive Garden Chicken Pasta – A slow cooker spin on a restaurant favorite, this Olive Garden Chicken Pasta is rich, creamy, and made with just a few ingredients—perfect for an easy weeknight dinner.
One-Pan Cheesy Broccoli Orzo – This One-Pan Cheesy Broccoli Orzo is a quick, comforting meal made in a single skillet. Packed with tender pasta, melty cheese, and soft broccoli for a toddler-friendly dish.
Oven-Baked Spaghetti – This Oven-Baked Spaghetti is a one-pan dinner that’s as easy as it is delicious. Just mix, bake, and top with melty cheese—no boiling needed!
I hope you love this healthy 5-ingredient cauliflower mac and cheese as much as my family does! If you do, tag me @reallittlemeals so I can see your yummy creations!
5-Ingredient Cauliflower Mac and Cheese
Ingredients
- 2 cups cauliflower, steamed
- 1 cup shredded cheddar cheese
- 1/2 cup milk
- 1/2 tsp garlic powder
- 1 tbsp butter
- 8 oz pasta
Instructions
- Cook the pasta according to the package directions. Drain and set aside.
- Meanwhile, steam or boil the cauliflower until fork-tender (about 6–8 minutes).
- Add the cooked cauliflower, milk, garlic powder, butter, and shredded cheese to a blender or food processor. Blend until smooth and creamy.
- Pour the sauce over the cooked pasta and stir until fully coated.
- Serve warm and watch your toddler dive in!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
