Cauliflower Pasta Bake – healthy meal with less fat and lower calories | FitDiary (2024)

Healthy and easy Cauliflower Pasta Bake with cauliflower and ricotta sauce could be a light substitution of traditional mac and cheese. Loaded with protein and healthy fiber this Cauliflower Pasta Bake is a perfect meal for all your family with less fat and lower calories.

Healthy Cauliflower Pasta Bake Recipe

This Cauliflower Pasta Bake is made with whole wheat pasta, cauliflower florets, light ricotta cheese, and sharp cheddar. It’s a delicious and healthy version of mac and cheese where heavy cheese sauce is replaced with light cauliflower ricotta sauce and a handful of sharp cheddar for more cheese flavor. This meal is also loaded with cauliflower florets making it full of fiber and nutrient reach.

This Cauliflower Pasta Bake reheats very well and makes great meal prep for a few days ahead. You can serve this recipe as a well-balanced meal or as a side dish to high protein mains like these Oven Baked Pesto Chicken, Pork Tenderloin Medallions in Mushroom Sauce, or Healthy Meatloaf.

Other Healthy Recipes with Lots of Vegetables:

Air Fryer Vegetables and Potatoes

Tabbouleh Salad

Simply Roasted Vegetables

Asparagus Frittata

Summer Tomato Salad

Healthy Eggplant and Meatball Casserole

Here Is Why This Cauliflower Pasta Bake Is Healthy and Nourishing:

• It’s a vegetable-packed pasta recipe – loaded with cauliflower that was used for cheesy cauliflower sauce plus some florets were combined with pasta. This vegetable brings flavor to the dish and boosts it with vitamins and nutrients;
• It’s high in fiber – this pasta bake recipe uses whole wheat pasta that along with cauliflower contains lots of fiber which is beneficial for your health;
• It’s packed with protein and calcium – ricotta cheese, cheddar, and skimmed milk add some extra protein to this Cauliflower Pasta Bake and keep you full and satisfied for a longer time;
• It’s easy to add to your healthy diet – this pasta dish is made without heavy cream, processed cheese, and butter. It has a good amount of protein (22g per serving), healthy carbs (38g per serving), and is lower in fat (8g per serving), and it comes in at only around 300 calories per serving. So, this is a macro-friendly fitness meal that can help you build a stronger body and is great for a healthy family dinner.

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Ingredients for Cauliflower Pasta Bake

• 1 large cauliflower cut into florets (~1 ½ lb or 625g)
• 2 cups (or 180g) whole wheat pasta
• 1 ½ cup (or 500g) ricotta, light
• ¾ cup (75g) cheddar cheese, grated
• 1 cup (or 240ml) skimmed milk
• 1 tsp. garlic powder
• salt and pepper, to taste
• ¼ cup (or 25g) Panko bread crumbs
• fresh chives and parmesan, for garnish (optional)

How to Make Healthy Cauliflower Pasta Bake?

1. Bring a large pot of water to a boil. Add the cauliflower florets and cook until tender, about 4-5 minutes. Using a strainer with handle or slotted spoon, transfer the cauliflower to a baking dish. Don’t discard the water.
2. Add pasta to the same pot with boiling water and cook according to the package instructions.
3. Meanwhile, place 1/2 of the cooked cauliflower in a blender, food processor, or mixing bowl if using a hand blender. Add the ricotta, cheddar cheese, and milk. Season with garlic powder, salt, and pepper. Blend all together until smooth and creamy.
4. Drain the cooked pasta and add to the baking dish with the remaining 1/2 of the cauliflower florets. Pour the cheese and cauliflower sauce over the pasta and cauliflower florets. Stir to combine.
5. Sprinkle the top with Panko bread crumbs and bake for about 20 minutes until the top is golden.
6. Garnish with chives and grated parmesan and serve hot. Enjoy!

How Many Calories in Cauliflower Pasta Bake?