⏱ 30 min totalCauliflower Mac and Cheese
Per 1 serving · 221 g · 8 ingredients
of a 2,000 cal day
- Protein12g14% of calories
- Carbs9.9g12% of calories
- Fat27g74% of calories
At a glance
One serving of Cauliflower Mac and Cheese (221 g) has 315 calories, with 12 g of protein, 9.9 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (23% DV), Vitamin A (28% DV) and Vitamin C (76% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 78% and 29% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin A28%
- Vitamin C76%
- Vitamin K20%
- Riboflavin (B2)22%
- Vitamin B622%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin B1217%
- Choline14%
- Iron10%
- Potassium11%
- Zinc14%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat78%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head large Cauliflower
³⁄₁₆ cup, fluid Heavy whipping cream
⅓ oz Cream cheese
¼ tbsp Mustard seed
¼ cup, shredded Cheddar cheese
³⁄₁₆ clove Garlic- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat oven to 375 degrees F and prepare a baking dish with olive oil spray.
- 2
Bring water to boil in a pan with a steam tray. Cut cauliflower into small bite size pieces and cook in steamer, covered, until crisp and tender, about 4-5 minutes. Rinse and set aside to let dry.
- 3
In a medium sauce pan bring the cream to a simmer, whisk in the cream cheese and powdered mustard until smooth.
- 4
Add 2/3 of the shredded cheddar cheese, minced garlic, salt, and pepper. Whisk until the cheese melts, about 1-2 minutes.
- 5
Remove from heat and stir in the cauliflower. Pour into the baking dish and top with remaining cheese. Bake for about 15 minutes until browned and bubbly. Enjoy!
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 253 μg | 28% |
| Vitamin C | 68 mg | 76% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 267 mg | 27% |
| Iron | 1 mg | 10% |
| Potassium | 508 mg | 11% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 248 mg | 35% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.3 mg | 12% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 54 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 248 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.5 μg | — |
Burning 315 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Cauliflower Mac and Cheese?
One serving of Cauliflower Mac and Cheese (1 serving) has 315 calories, which works out to 143 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Cauliflower Mac and Cheese high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Mac and Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Mac and Cheese?
661 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Mac and Cheese?
4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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