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    Home » Recipes » Appetizers

    Cauliflower Mac and Cheese Bites

    Published: Jan 9, 2017 · Updated: Dec 29, 2023 · Post may contain affiliate links

    Jump to Recipe Jump to Video Print Recipe

    Cauliflower Mac and Cheese Bites are cheesy bites of deliciousness that are packed with flavor and veggies. Great for appetizers, snacks, or a main meal; these are sure to please everyone!

    Mac and Cheese Bites from Living Well Kitchen

    Macaroni and cheese is one of the best comfort foods out there, and anything in mini version is better. Those two statements are non-negotiable.

    That being said, macaroni and cheese bites should be amazing.

    Mac and Cheese Bites from Living Well Kitchen
    Mac and Cheese Bites from Living Well Kitchen

    While it's awesome that these are adorable mini macaroni & cheese bites have 4 cups of veggies in this recipe that serves 4 woohoo!

    I used riced cauliflower, but you can easily "rice" your own cauliflower. I talked about it a few years ago when I made Mardi Gras Fried Rice. The cauliflower adds bulk to the bites without adding too much cauliflower flavor.

    These can easily be made gluten free using gluten free pasta (I tested one version using chickpea pasta) and substituting cornstarch (use half) for the flour.

    Cauliflower Mac and Cheese Bites are great for snacks, appetizers, and meals. No matter how you serve them, everyone will love these tasty, cheesy bites!

    Mac and Cheese Bites from Living Well Kitchen

    Cauliflower Mac and Cheese Bites

    Cauliflower Mac and Cheese Bites are cheesy bites of deliciousness that are packed with flavor and veggies. Great for appetizers, snacks, or a main meal; these are sure to please everyone!
    5 from 1 vote
    Print Rate
    Prep Time: 10 minutes minutes
    Cook Time: 35 minutes minutes
    Total Time: 45 minutes minutes
    Servings: 12
    Author: Meme

    Ingredients

    • 5 ounces whole grain pasta 2 cups dry
    • 1 tablespoon oil
    • 1 cup onions diced, about 1 small onion
    • 1 tablespoon flour
    • 1 cup a2 Milk®
    • ¼ teaspoon salt
    • ⅛ teaspoon garlic powder
    • ⅛ teaspoon turmeric
    • ⅛ teaspoon black pepper
    • ⅛ teaspoon cayenne pepper
    • 16 ounces riced cauliflower 3 cups
    • 4 ounces pecorino romano cheese 1 cup, divided
    • 1 large egg

    Instructions

    • Preheat oven to 350*F.
    • Meanwhile, bring a pot of water to a boil and cook pasta until al dente. Drain and set aside.
    • Heat oil in the same pot, and sauté onions for about 5 minutes.
    • Add in flour and stir to completely coat the onion. Stir in spices and cook, stirring constantly, until spices are fragrant (about 1 minute).
    • Pour in about ¼ cup a2 milk. Stir well, scraping up any bits on the bottom of the pot, until thick. Add a little more milk, stir into sauce, and repeat two more times until you have a thick sauce.
    • Add in cauliflower and stir to completely combine. Add in all but 2 tablespoons of cheese and stir to combine. Remove from heat.
    • Whisk the egg into a small bowl. Add a spoonful of the hot cauliflower-cheese mixture and stir. Add another spoonful of mixture and stir. Pour into the pot and stir to completely combine.
    • Transfer to muffin tins or liners. Sprinkle with remaining two tablespoons of cheese.
    • Bake for 20 minutes in preheated oven. Let sit for 5-10 minutes before serving. Enjoy!

    Video

    Notes

    *Use gluten-free pasta, and substitute ½ tablespoon of cornstarch in place of the flour for gluten free.
    *Skip the cayenne pepper for not as spicy bites
    *This recipe makes 12 regular sized muffin bites or 24 mini bites
    *Recipe was tested with 2% a2 Milk®. Whole milk would also work. Don't use fat-free milk
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    Nutrition Facts

    Nutrition Facts
    Cauliflower Mac and Cheese Bites
    Serving Size
     
    1 muffin
    Amount per Serving
    Calories
    119
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    2
    g
    13
    %
    Cholesterol
     
    28
    mg
    9
    %
    Sodium
     
    189
    mg
    8
    %
    Potassium
     
    174
    mg
    5
    %
    Carbohydrates
     
    12
    g
    4
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    6
    g
    12
    %
    Vitamin A
     
    95
    IU
    2
    %
    Vitamin C
     
    19.2
    mg
    23
    %
    Calcium
     
    138
    mg
    14
    %
    Iron
     
    0.4
    mg
    2
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Meme

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    Comments

    1. Nutrition a la Natalie

      January 14, 2017 at 11:48 am

      5 stars
      Looks delish!

      Reply
    5 from 1 vote

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    Meme holding Watson at a restaurant in san diego.

    Hi, I'm Meme!

    A thirty-something registered dietitian nutritionist here to help you enjoy food, make eating easier, and live free of diets & shame.

    About Meme

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