Healthy Cauliflower Pasta Bake
Healthy and easy Cauliflower Pasta Bake with cauliflower and ricotta sauce could be a light substitution of traditional mac and cheese. Loaded with protein and healthy fiber this Cauliflower Pasta Bake is a perfect meal for all your family with less fat and lower calories.
Ingredients
- 1 large cauliflower cut into florets ~1 ½ lb or 625g
- 2 cups or 180g whole wheat pasta
- 1 ½ cup or 500g ricotta, light
- ¾ cup 75g cheddar cheese, grated
- 1 cup or 240ml skimmed milk
- 1 tsp. garlic powder
- salt and pepper to taste
- ¼ cup or 25g Panko bread crumbs
- fresh chives and parmesan for garnish (optional)
Instructions
- Bring a large pot of water to a boil. Add the cauliflower florets and cook until tender, about 4-5 minutes. Using a strainer with handle or slotted spoon, transfer the cauliflower to a baking dish. Don’t discard the water.
- Add pasta to the same pot with boiling water and cook according to the package instructions.
- Meanwhile, place 1/2 of the cooked cauliflower in a blender, food processor, or mixing bowl if using a hand blender. Add the ricotta, cheddar cheese, and milk. Season with garlic powder, salt, and pepper. Blend all together until smooth and creamy.
- Drain the cooked pasta and add to the baking dish with the remaining 1/2 of the cauliflower florets. Pour the cheese and cauliflower sauce over the pasta and cauliflower florets. Stir to combine.
- Sprinkle the top with Panko bread crumbs and bake for about 20 minutes until the top is golden.
- Garnish with chives and grated parmesan and serve hot. Enjoy!
Notes
How Many Calories in Cauliflower Pasta Bake?
| Calories (per 1 serving, 225g): 302 kcal | Calories (per 100g): 134 kcal |
|---|---|
| Fat: 8.4 g | Fat: 3.7 g |
| Carbohydrates: 37.9 g | Carbohydrates: 16.9 g |
| Protein: 21.5 g | Protein: 9.5 g |