• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Living Well Kitchen logo

  • Home
  • About
    • Meet Meme
    • Contact
    • Privacy Policy
    • Favorites
  • Recipes
    • Breakfast
    • Appetizer & Snacks
      • Snacks
    • Main Dish
      • Vegetarian
      • Seafood
      • Meat
      • Poultry
      • Pork
    • Specific Recipes
      • Vegetarian
        • Vegan
      • Kid Friendly
      • Gluten Free
      • Dairy Free
      • Nut Free
      • Egg Free
      • Soy Free
    • Sides
      • Vegetables
      • Beans
      • Grains
      • Potatoes
      • Bread
      • Sauce
    • Salad
    • Soup
    • Drinks
    • Dessert
    • Slow Cooker
    • Instant Pot
  • Videos
    • Recipes
    • Bloopers
  • Easy Meals
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
open menu
go to homepage
open search bar
Homepage link
  • Easy Meals
  • Breakfast
  • Main Dish
  • Dessert
  • Slow Cooker
  • Videos
  • Intuitive Eating
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—
    Home ยป Recipes ยป Appetizers ยป Cauliflower Mac and Cheese Bites

    Cauliflower Mac and Cheese Bites

    Published: Jan 9, 2017 ยท Updated: Mar 28, 2019 ยท This post contains 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!

    Disclosure: This post is sponsored by The a2 Milk Company. All thoughts and opinions are my own. These partnerships help make Living Well Kitchen a reality, and I appreciate your support of the brands I love!

    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.

    Problem is, anything with milk makes my stomach feel so sad. So very sad.

    Mac and Cheese Bites from Living Well Kitchen

    [insert joyful music] Until I found a2 Milk®. What's a2 Milk®? It's 100% real milk from real cows that is naturally easier to digest thanks to the fact that it only has the a2 milk protein.

    I've talked about a2 Milk® before on Facebook Live and in my Mayan Hot Chocolate post. -- P.S. if you haven't made Mayan Hot Chocolate yet, A) you crazy B) get to it! -- It's changed my life when it comes to dairy. I can actually have milk without feeling like I might die.

    To celebrate, I made another recipe with a2 Milk® that everyone will love: Cauliflower Macaroni & Cheese Bites.

    Mac and Cheese Bites from Living Well Kitchen

    While it's awesome that these are adorable mini macaroni & cheese bites I can actually eat, what I really love about this recipe is the amount of veggies packed in here! There are 4 cups of veggies in this recipe that serves 4 woohoo!

    I used riced cauliflower that I found at Trader Joe's 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.

    Using pecorino romano cheese helps reduce the risk that your mac and cheese bites will have a1 protein (the milk protein that potentially causes stomach discomfort) in it since it is a sheep's cheese. It's a flavorful hard cheese that you can find right next to your parmesan cheese. I love it because there's so much flavor that you don't need a lot to get a cheesy punch.

    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
    Cook Time: 35 minutes
    Total Time: 45 minutes
    Servings: 12
    Author: Meme

    Ingredients

    • 5 ounces whole grain pasta 2 cups dry
    • 1 TBSP oil
    • 1 cup onions diced, about 1 small onion
    • 1 TBSP flour
    • 1 cup a2 Milk®
    • 1/4 tsp salt
    • 1/8 tsp garlic powder
    • 1/8 tsp turmeric
    • 1/8 tsp black pepper
    • 1/8 tsp 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 1/4 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 1/2 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
    Click here for Nutrition Facts

    *
    Nutrition Facts
    Cauliflower Mac and Cheese Bites
    Amount Per Serving (1 muffin)
    Calories 119 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Saturated Fat 2g13%
    Cholesterol 28mg9%
    Sodium 189mg8%
    Potassium 174mg5%
    Carbohydrates 12g4%
    Fiber 1g4%
    Sugar 2g2%
    Protein 6g12%
    Vitamin A 95IU2%
    Vitamin C 19.2mg23%
    Calcium 138mg14%
    Iron 0.4mg2%
    * Percent Daily Values are based on a 2000 calorie diet.
    *

    Meme

    • Pin
    • Yummly
    • Share
    • Tweet
    Previous Post: « Pappa al Pomodoro
    Next Post: Roasted Mushroom and Beef Soup »

    Reader Interactions

    Comments

    1. Nutrition a la Natalie says

      January 14, 2017 at 11:48 am

      5 stars
      Looks delish!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome!

    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme -- a thirty-something girl from Alabama living in San Diego! Join me as I prove that living a guilt-free, healthy lifestyle can be budget friendly, delicious & fun!
    Read More

    Let's Connect

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Most Popular

    pork tenderloin with gravy, mashed potatoes, and green beans on white plate with yellow and white striped napkin

    Crock Pot Pork Tenderloin

    jar of chocolate sauce with a spoon in it. empty small glass ice cream cups with a bowl of cherries on a wicker table

    Easy Chocolate Sauce

    Protein Pancakes from Living Well Kitchen

    protein pancakes

    white plate with a slice of zucchini lasagna

    Zucchini Lasagna

    spatula holding a microwave cookie

    Microwave Oatmeal Cookie

    Gluten free Crab Cakes from Living Well Kitchen @memeinge

    Gluten free Crab Cakes

    Almond Butter Banana Cookies from Living Well Kitchen

    almond butter banana cookies

    scoop of chicken salad on top on yellow and red bell peppers on a white plate with cottage cheese, onion, lemon and celery

    No Mayo Chicken Salad

    Intuitive Eating

    fancy china with turkey, cranberry sauce, dressing, sweet potato casserole, green beans and silver fork with rosรฉ and grapes on table

    How to Enjoy Less Stressful Holiday Meals

    brunette female holding a heart shaped pizza in a Parisian cafe

    Why Emotional Eating Isn't Bad

    girl sitting on brick wall in front of Mission Bay

    How to be Lazy and Live Well

    How to Celebrate Food from Living Well Kitchen

    How to Celebrate Food

    Easy Meals

    bowl of Buffalo Chicken Salad, blue cheese, wing sauce, celery, cilantro

    Buffalo Chicken Salad

    Sheet Pan Chicken and Veggies from Living Well Kitchen

    Sheet Pan Chicken and Veggies

    Pork Chops, Apples, and Onions from Living Well Kitchen @memeinge

    Pork Chops, Apples, and Onions

    smoothie in white bowls topped with peaches, granola, lime, mint, canned peaches

    Peach Banana Smoothie Bowl

    Soups:

    two white bowls of soup with turkey on white wooden table with red soup pot

    Leftover Turkey Quinoa Soup

    two white bowls of chili topped with cilantro and avocado on a counter with lime, cilantro, grey napkin and blue pot of chicken chili

    Jalapeรฑo Popper Chicken Chili

    two white bowls of chili, one with avocado and a spoon, the other with tortilla chips popping out. sitting on a green napkin with hot sauce and a pot of chili

    Lentil Chili

    white bowls with sausage kale soup with french bread and fresh kale

    Sausage Kale White Bean Soup

    As Seen On:

    As Seen On

    In Season

    two wine glasses with coffee ice cream drinks, bottles of brandy and Tia Maria, on white and gold napkins, with Christmas cookies

    Tia Maria Cocktails

    pile of ginger cookies on a gold and white napkin

    Ginger Cookies without Molasses

    stuffed sweet potatoes topped with cheese on foil with sweet potatoes in the background

    Easy Mexican Stuffed Sweet Potatoes

    blue napkin with clear bowl with roasted sweet potatoes, brussels sprouts, onions, and mushrooms plus a baking sheet in the background

    Thanksgiving Roasted Veggies

    Footer

    sign up for recipe texts

    Living Well Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    • Home
    • About
    • Privacy Policy
    • Recipes

    Copyright © 2021

    We use cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled

    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

    Non-necessary

    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.