Vegetable-Loaded Mac and Cheese with Hidden Cauliflower Sauce

By AislePrompt Editorial · Published 2026-07-03 · Updated 2026-07-03

Classic mac and cheese upgraded with a creamy sauce that hides pureed cauliflower, plus tender peas and carrots for added nutrition. This American-inspired vegetarian recipe, ready in about 30 minutes, pairs elbow macaroni, cauliflower florets, unsalted butter for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups elbow macaroni
• 2 cups cauliflower florets
• 3 tbsp unsalted butter
• 3 tbsp all-purpose flour
• 2 cups whole milk
• 2 cups shredded sharp cheddar cheese
• 1/2 cup frozen peas
• 1/2 cup shredded carrots
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp garlic powder

The blender we’d make this in → Best Blenders for 2026: Top Picks + Smoothie Season Buying Guide

Instructions

1. Step 1: Bring a large pot of salted water to a boil. Add 2 cups elbow macaroni and cook for 7-8 minutes until al dente. In the last 3 minutes of cooking, add 1/2 cup frozen peas. Drain and set aside.
2. Step 2: While pasta cooks, steam 2 cups cauliflower florets until very tender, about 8 minutes. Transfer to a blender or food processor and puree until smooth.
3. Step 3: In the same pot, melt 3 tbsp unsalted butter over medium heat. Whisk in 3 tbsp all-purpose flour and cook for 1 minute until bubbling but not browned.
4. Step 4: Gradually whisk in 2 cups whole milk and cook, whisking constantly, until thickened and smooth, about 4-5 minutes.
5. Step 5: Stir in the pureed cauliflower, 2 cups shredded sharp cheddar cheese, 1/2 cup shredded carrots, 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp garlic powder. Cook for 2 minutes until cheese melts and sauce is creamy.
6. Step 6: Add the drained macaroni and peas back into the sauce, stirring gently to coat evenly. Cook for 1-2 more minutes until heated through.
7. Step 7: Serve the vegetable-loaded mac and cheese warm as a comforting, kid-friendly dinner.