You had me at cauliflower chicken mac and cheese. This lighter take on a classic casserole adds cauliflower while keeping the rich, cheesy flavor you love. It’s filling, family-friendly, and simple to prepare—perfect for weeknights when you want comfort food without the heaviness.
We Love Mac!
At Fit Foodie Finds we’re big fans of mac and cheese and of practical one-dish meals like chicken casseroles. This recipe combines both into a balanced casserole that follows a simple format: vegetables + protein + whole grains. Using cauliflower makes the dish lighter and adds a serving of vegetables without sacrificing comfort or flavor. The finished casserole is also gluten-free when made with gluten-free pasta, making it a good option for people avoiding gluten.
Noodle Time
To keep preparation quick and tidy, the pasta is added to the casserole raw—no boiling ahead of time. This saves a step and cut-downs on cleanup, but it does require attention during baking so the pasta reaches the right texture without becoming mushy. The author tested the recipe with TruRoots Ancient Grain elbow pasta; gluten-free pastas can cook differently than traditional wheat-based pasta, so the exact bake time may vary. Watch the casserole when you add the pasta and check it carefully after the brief baking intervals described below.
Casserole Equation
This recipe follows an easy casserole equation—vegetables, protein, and whole grains—to create a balanced meal in one dish. Along with the cauliflower and pasta, it includes cooked chicken and a creamy cheese sauce. Optional toppings like breadcrumbs, bacon, and green onions can be added for extra texture and flavor.
Key ingredients: boneless skinless chicken breast, cauliflower florets, gluten-free elbow pasta (tested with TruRoots), a simple cheese sauce made with milk, tapioca flour, and cheddar, plus optional bread crumbs, bacon, and green onion for topping.
Can You Make this Vegan?
Converting this casserole into a fully vegan dish is possible in theory, but it requires replacing both the chicken and the cheese sauce with convincing vegan alternatives. That involves choosing a plant-based protein and preparing a dairy-free cheese sauce—tasks that change the recipe significantly. If you want to attempt a vegan version, use a hearty plant protein and a reliable dairy-free cheese or cashew-based sauce, and expect to do some adjustments to seasoning and bake time.
How to Store Mac and Cheese
Refrigerator: Transfer cooled casserole to an airtight container and refrigerate for up to 5 days. Glass storage dishes work well for even cooling and reheating.
Freezer: For longer storage, bake the casserole in a disposable aluminum pan or another freezer-safe dish. Once cooled, cover tightly with plastic wrap pressed against the surface to remove air, then wrap in foil. Label with the date and freeze for up to 3 months.
To Reheat: Thaw the frozen casserole overnight in the refrigerator. Reheat individual portions in the microwave or warm the whole casserole in a 375ºF oven for about 20 minutes, until heated through. If reheating from chilled (not frozen), bake at 350–375ºF until warmed evenly.
More Mac and Cheese Recipes
- Quinoa Mac and Cheese
- Vegan Mac and Cheese
- Avocado Mac and Cheese with Sun-Dried Tomatoes
- Protein Instant Pot Mac and Cheese
Cauliflower Chicken Mac and Cheese
You had me at cauliflower chicken mac and cheese. This delicious casserole is lightened with cauliflower but stays rich and cheesy.
By: Lee Funke
Prep: 20 mins • Cook: 40 mins • Total: 1 hr • Servings: 6
Ingredients
- 1 lb. boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1/2 head cauliflower (about 4 cups florets)
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 1/2 teaspoon garlic powder
- 1/2 cup chicken broth
- 8 oz. gluten-free macaroni elbows (tested with TruRoots)
For the Sauce
- 3 cups 1% milk (or any milk, including dairy-free)
- 3 tablespoons tapioca flour
- 8 oz. cheddar cheese, shredded
Optional Toppings
- Bread crumbs
- Bacon
- Green onion
Instructions
- Preheat the oven to 375ºF and spray a large casserole dish with non-stick spray.
- Chop cauliflower into 1.5-inch florets and arrange them in the casserole dish.
- Heat olive oil in a large pan over high heat. Season chicken with salt and pepper and brown about 1 to 1.5 minutes per side. Slice into chunks and add to the dish with the cauliflower.
- Make the cheese sauce: warm 3 cups milk over medium-high, stirring constantly to avoid scorching.
- When the milk is simmering, whisk in the tapioca flour one tablespoon at a time. Continue whisking to blend well.
- After the milk begins to thicken (about 8–10 minutes), reduce heat to low and slowly add the shredded cheddar, whisking until smooth.
- Season the sauce with salt, pepper, and garlic powder. Pour it over the chicken and cauliflower, then add 1/2 cup chicken broth and mix gently to combine.
- Bake uncovered at 375ºF for 30 minutes.
- Remove from oven, stir in the uncooked pasta so it is evenly distributed, and return to the oven. Bake 5 minutes, stir, then bake 5 more minutes. Check pasta for doneness—the gluten-free elbows can continue to cook after you remove the dish from the oven.
- Take the casserole out and let it rest 5–10 minutes on the counter, stirring occasionally to release heat and stop the pasta from overcooking.
- Top with optional bread crumbs, crumbled bacon, and chopped green onion if desired, and serve warm.
Tips & Notes
- Noodles: This recipe was tested with TruRoots Ancient Grain elbow pasta. Gluten-free pasta tends to cook quickly and continues to soften while resting; check the pasta at the short baking intervals to prevent mushy noodles. Oven temperatures and pasta brands vary, so adjust timing as needed.
- If you substitute ingredients (different milk, pasta, or cheese), expect small changes in texture and flavor and adjust seasonings to taste.
Nutrition
Calories: 485 kcal, Carbohydrates: 41 g, Protein: 31 g, Fat: 24 g, Fiber: 3 g, Sugar: 7 g.
Nutrition information is an estimate and should be used as a guideline.
Enjoy this casserole as a satisfying weeknight dinner that brings together vegetables, protein, and grains in one dish. It reheats well and freezes nicely when stored properly, so it’s also a great recipe to make ahead for busy nights.