Macaroni and Cheese Remix

Who needs macaroni noodles to get the flavor of this iconic meal? Sub out noodles for mashed cauliflower, and you will be surprised how your family reacts to your sneakiness.


  • 1 large head cauliflower, cut into florets (or two bags frozen cauliflower florets)
  • 2-4 oz. of three different kinds of cheese (6-8 oz. cheese total – you may use a combination of asiago, monterey jack and sharp cheddar or whatever you like)
  • 1 egg, beaten
  • 6 oz. container Greek yogurt
  • 2 Tbsp. light butter spread, melted
  • 1/4 c. whole wheat bread crumbs (optional)
  • 1/2 c. grated Parmesan cheese
  • Dashes of: onion powder, garlic powder, salt and pepper and paprika


  1. Preheat oven to 350 F.
  2. Boil cauliflower florets until tender, then drain and mash.
  3. Mix in cheeses, yogurt and whatever spices (except paprika) you like in with the cauliflower florets. Stir thoroughly then mix in the egg.
  4. Transfer mixture into a 13 x 9 casserole dish.
  5. In a small bowl, combine bread crumbs (optional), Parmesan cheese and melted butter spread.
  6. Spread evenly over cauliflower mixture and top with a dash or two of paprika.
  7. Bake for about 20 minutes or until top is nicely browned.

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Author Info

Tom Umbach

Tom Umbach

Bariatrics is Dr. Umbach’s Passion! His practice is 100% devoted to helping Las Vegas gastric sleeve and gastric bypass clients achieve healthier lifestyles. It brings him great pleasure to see clients shed their excess weight and enjoy the simple pleasures of life – playing with their children or grandchildren, riding a roller coaster for the first time, or starting to date and travel.

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