Creamy, cheesy, comforting, and packed with protein without the pasta. The combination of cottage cheese, Greek yogurt, and cheddar makes the sauce rich while keeping the protein high.
🥣 Ingredients — 4 servings
Cauliflower
- 1 large head cauliflower (about 700–800 g), cut into small florets
- 1 tsp olive oil
- ½ tsp garlic powder
- ½ tsp paprika
- ¼ tsp black pepper
- Salt to taste
High-Protein Cheese Sauce
- 200 g low-fat cottage cheese
- 150 g nonfat Greek yogurt
- 120 ml high-protein or low-fat milk
- 100 g reduced-fat shredded cheddar cheese
- 30 g grated Parmesan
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp smoked paprika
- ¼ tsp black pepper
- Salt to taste
- ½ tsp hot sauce, optional
👨🍳 Instructions
1. Prepare the cauliflower
Preheat your oven to 200°C / 400°F.
Place the cauliflower florets in a large bowl. Add olive oil, garlic powder, paprika, black pepper, and a little salt. Toss until evenly coated.
Spread the cauliflower on a lined baking sheet in a single layer.
Roast for 20–25 minutes, until tender with lightly browned edges.
2. Make the protein cheese sauce
Add the cottage cheese, Greek yogurt, milk, Dijon mustard, garlic powder, onion powder, smoked paprika, and black pepper to a blender.
Blend until completely smooth and creamy.
Pour the mixture into a saucepan over low-medium heat.
Add the cheddar and Parmesan gradually, stirring continuously until the cheese melts and the sauce becomes smooth.
Don’t let the sauce boil, because the yogurt can separate.
Taste and adjust the seasoning. Add hot sauce if you want a little kick.
3. Combine
Transfer the roasted cauliflower to a large bowl or oven-safe baking dish.
Pour the hot cheese sauce over the cauliflower and gently toss until every piece is coated.
4. Optional crispy topping
For a more traditional mac-and-cheese finish, sprinkle the top with:
- 20 g reduced-fat cheddar
- 1 tbsp Parmesan
- 1 tbsp whole-wheat breadcrumbs
Place under the broiler for 2–3 minutes, watching carefully, until golden and bubbly.
💪 Approximate Nutrition
Per serving, without breadcrumbs:
- Calories: ~320–350 kcal
- Protein: 28–32 g
- Carbs: ~15–18 g
- Fat: ~14–16 g
- Fiber: ~5–6 g
🔥 Protein boost
Want to push it toward 35–40 g protein per serving?
Use 250 g cottage cheese in the sauce and choose a high-protein milk. You can also add 100–150 g shredded cooked chicken breast to turn it into a high-protein chicken cauliflower mac & cheese.
Tip: Roast the cauliflower rather than boiling it. It removes excess water and gives you a much richer, less watery “mac & cheese” texture.