Cauliflower Mac n Cheese

5 from 1 vote

This post may contain affiliate links. Please read our disclosure policy.

Does your toddler like cauliflower? Neither does mine. And even if they do, this mac n cheese is a great way to get even more of it into your toddler. It is so delicious for the whole family, and you would never guess that it has cauliflower in it. If your little one loves mac n cheese, you need to try this recipe!

Finding nutritious meals that toddlers willingly devour can be a challenge, but fear not—Cauliflower Mac ‘n’ Cheese is here to save the day! This recipe transforms a classic comfort food into a wholesome, veggie-packed delight. In this blog post, we’ll explore why this pasta is an excellent choice for your little one, provide step-by-step instructions on how to make it, and share some storage tips for those busy parenting days.

Why Cauliflower Mac ‘n’ Cheese Is Great for Toddlers:

  1. Hidden Veggies: Incorporating cauliflower into the cheese sauce adds essential vitamins and minerals without compromising on taste. It’s a win-win for parents and toddlers!
  2. Creamy Goodness: The creamy texture of the cheese sauce combined with the comforting familiarity of elbow pasta makes this dish a toddler-friendly favorite.
  3. Simple and Homemade: By preparing this dish from scratch, you have control over the ingredients.


  • 8 oz elbow pasta
  • 2 cups cauliflower
  • 1 1/4 cups milk
  • 1 1/2 cups cheddar cheese
  • 2 tbsp butter
  • 1 tbsp flour
  • 1 tsp garlic powder
  • 1 tsp Dijon mustard


  1. Cook the Pasta: Begin by cooking the 8 oz of elbow pasta according to the package instructions.
  2. Steam the Cauliflower: While the pasta is cooking, steam 2 cups of cauliflower until it’s tender. Once steamed, place it in a blender, add 1/2 cup of milk, and blend until you achieve a smooth puree.
  3. Prepare the Cheese Sauce Base: In a large pot over medium heat, add 2 tbsp of butter. Once melted, whisk in 1 tbsp of flour to form a roux.
  4. Add Milk and Whisk: Gradually add 3/4 cup of milk to the roux, whisking continuously until the mixture comes to a boil. Reduce the heat to low.
  5. Incorporate Ingredients: Stir in the cheddar cheese, cauliflower puree, 1 tsp of garlic powder, 1 tsp of Dijon mustard, and salt and pepper to taste. Keep stirring until the cheese is completely melted and the sauce is smooth.
  6. Combine with Cooked Pasta: Add the cheesy cauliflower sauce to the cooked pasta, ensuring it’s well coated. Stir gently until the pasta is evenly covered.
  7. Serve and Enjoy: Spoon this delightful Cauliflower Mac ‘n’ Cheese into bowls and enjoy!


To store any leftover Cauliflower Mac ‘n’ Cheese:

  • Refrigeration: Place it in an airtight container and store it in the refrigerator for up to 2-3 days. Reheat on the stove or in the microwave when needed.


  1. Milk- can sub for any non-dairy milk.

Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from us every week!
5 from 1 vote

Cauliflower Mac N Cheese

Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes
Servings: 4


  • 8 oz elbow pasta
  • 2 cups cauliflower
  • 1 1/4 cups milk
  • 1 1/2 cup cheddar cheese
  • 2 tbsp butter
  • 1 tbsp flour
  • 1 tsp garlic powder
  • 1 tsp dijon mustard


  • Cook pasta according to package.
  • Steam cauliflower.
  • Once steamed, place in blender, add 1/2 cup milk and blend until smooth.
  • Heat a large pot to medium heat. Add butter and flour.
  • Whisk until a roux is formed. Add 3/4 cup milk and whisk until boiling.
  • Reduce heat to low and stir in cheese, cauliflower puree, garlic powder, dijon, and salt and pepper. Stir until the cheese is melted.
  • Add to cooked pasta.

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Dinner, Lunch
Cuisine: American
Tried this recipe?Mention @reallittlemeals or tag #reallittlemeals!

You May Also Like

About Ashley

As a mom to two, I know how stressful feeding little ones can be. That’s why I love helping other parents provide simple, healthy meals that your toddler and whole family will love. From quick and easy snacks, to full meals, I’ve got your mealtimes covered.

Get 5 Days of Meal Ideas!
Do you struggle to come up with meal ideas for your little one(s)? Subscribe to my newsletter and get a FREE email series with 5 days of realistic meal ideas!

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating


    1. I haven’t tried freezing, but if you do I would just recommend microwaving in 30 second increments!