Caularoni
Dive into a comforting bowl of "Caularoni," a delicious twist on classic macaroni and cheese that swaps out pasta for tender, nutrient-packed cauliflower florets. This low-carb, gluten-free-friendly dish features creamy layers of sharp cheddar and Parmesan cheese, blended into a velvety sauce seasoned with garlic and onion powders for a flavor-packed experience. Topped with crunchy breadcrumbs—or crushed pork rinds for a keto-friendly option—and baked to golden perfection, Caularoni is a wholesome, satisfying meal that’s equal parts indulgent and nutritious. Ready in just 45 minutes, it’s the perfect weeknight dinner or side dish for anyone seeking a lighter take on comfort food.
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Recipe Information
Ingredients
- 1 head of cauliflower
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour (or almond flour for gluten-free)
- 1.5 cups milk
- 2 cups shredded sharp cheddar cheese
- 0.5 cups grated Parmesan cheese
- 0.5 teaspoons garlic powder
- 0.5 teaspoons onion powder
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
- 0.5 cups breadcrumbs (or crushed pork rinds for low-carb)
- 1 tablespoon olive oil
Instructions
Preheat your oven to 375°F (190°C).
Wash and cut the cauliflower into bite-sized florets.
Fill a large pot with water, bring it to a boil, and blanch the cauliflower florets for 3-4 minutes until slightly tender. Drain and set aside.
In a medium saucepan, melt the butter over medium heat. Stir in the flour and cook for 1 minute to create a roux.
Gradually whisk in the milk, ensuring there are no lumps. Cook for 4-5 minutes until the mixture thickens slightly.
Reduce the heat to low and stir in the cheddar cheese, Parmesan cheese, garlic powder, onion powder, salt, and pepper. Stir until the cheese sauce is smooth and combined.
Transfer the blanched cauliflower into a greased 9x13-inch baking dish. Pour the cheese sauce over the cauliflower, stirring gently to coat all the florets evenly.
In a small bowl, combine the breadcrumbs (or crushed pork rinds) with olive oil. Sprinkle the mixture evenly over the top of the cauliflower and cheese.
Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and bubbling.
Let the Caularoni cool for a few minutes before serving. Enjoy!
Nutrition Facts
Calories |
527 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 20.3 g | 101% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 95 mg | 32% | |
| Sodium | 958 mg | 42% | |
| Total Carbohydrate | 31.4 g | 11% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 9.5 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 675 mg | 52% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 577 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
