Cauliflower “Mac” and Cheese Casserole

Serves: 6

Adapted from


  • 1 large head cauliflower, cut into small florets
  • Vegetable oil spray
  • 1 cup nonfat milk
  • 2 ounces low-fat cream cheese, cut into small pieces
  • 1 1/2 teaspoons mustard
  • 1 cup low-fat cheddar, plus 1/2 cup for topping the casserole
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon garlic powder


  1. Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Spray the baking dish with vegetable oil spray.
  2. Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer to a casserole dish and set aside.
  3. Bring the milk to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes.
  4. Remove from heat, pour over the cauliflower, and stir to combine.
  5. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes.