Hidden Veggie Mac and Cheese
Creamy mac and cheese with a silky cauliflower and butternut squash sauce blended right in — a comfort-food classic with a vegetable boost.
Prep
10 min
Cook
20 min
Total
30 min
Yield
6 child portions
Nutrition note
Cheese and milk supply protein and calcium; cauliflower and squash increase vegetable intake. Pasta provides energy.
Ingredients
- 13 cups (225 g) small pasta
- 22 cups (250 g) cauliflower florets
- 31 cup (150 g) peeled diced butternut squash
- 41 tablespoon unsalted butter
- 51 tablespoon flour
- 61 1/2 cups (360 ml) milk
- 71 1/2 cups (165 g) grated cheddar
Method
- 1
Cook pasta until tender; drain. Steam cauliflower and squash until very soft.
- 2
Blend the vegetables with 1/2 cup of the milk until smooth.
- 3
Melt butter in a saucepan, stir in flour for 1 minute, then gradually whisk in remaining milk.
- 4
Cook until slightly thickened. Stir in vegetable puree and cheese until smooth.
- 5
Combine with pasta and serve warm.
Complete the Meal
Serve with peas or cucumber on the side; add shredded chicken or beans for extra protein.
Allergens
Contains wheat and dairy.
Ingredient Substitutions
- Use gluten-free pasta and flour when required.
- Use fortified plant milk and dairy-free cheese for dairy-free sauce.
- Use pumpkin and carrot instead of squash and cauliflower.
Storage & Reheating
Refrigerate for up to 3 days. Reheat with a splash of milk.
Freezer Guidance
Freeze for up to 1 month; sauce may thicken after thawing.
Picky-Eater Strategy
Tell the child what is in the sauce. Also offer a visible cauliflower floret on the side so vegetables are not only "hidden."
Little Helper Job
Let your child stir the cheese into the warm sauce with supervision.
Evidence-informed draft; pending review by a licensed pediatric dietitian before public health claims are made.