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Hidden Cauliflower Mac ‘n’ Cheese

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 28 Jan 2026

Meets Patient’s editorial guidelines

This hidden cauliflower mac ‘n’ cheese offers a nutritious twist on a classic comfort food favourite. By using a pressure cooker, the cauliflower softens beautifully until it can be mashed directly into the sauce, creating a rich and velvety texture that children and adults alike will love. The addition of sharp Cheddar and savoury soy sauce provides a deep, complex flavour profile that perfectly complements the nutty whole-wheat macaroni.

As a wholesome vegetarian main, this dish is an excellent way to introduce more vegetables into a family diet without sacrificing the indulgent appeal of a traditional pasta bake. It is a quick and efficient one-pot meal, making it ideal for busy weeknights when you need a healthy dinner on the table in under thirty minutes. Serve it alongside a fresh green salad for a balanced and satisfying meal.

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Ingredients for Hidden Cauliflower Mac ‘n’ Cheese

  • 450g whole-wheat macaroni

  • 950ml water

  • 2 tablespoons soy sauce or tamari

  • 1 tablespoon spicy brown mustard

  • 1 1/2 teaspoons fine sea salt

  • 450g fresh or frozen cauliflower florets

  • 110g extra-sharp Cheddar

  • 30g grated Parmesan cheese, or other cheese of your choice, like gruyere

How to make Hidden Cauliflower Mac ‘n’ Cheese

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Pour the pasta into the Instant Pot and add the water, soy sauce, mustard, and salt. Stir well to combine, then add the cauliflower on top without stirring, making sure that the cauliflower layer completely covers the pasta for even cooking. Secure the lid and move the steam release valve to Sealing. Select Manual/ Pressure Cook to cook on high pressure for 3 minutes. While the pot is coming to pressure, shred the Cheddar (you should have about 240ml , tightly packed).

When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure.

When the floating valve drops, remove the lid and stir the pasta well, using a spatula to break up any pasta that has stuck together or stuck to the bottom of the pot. (A little sticking is to be expected, but it will loosen up when you stir.) Use the spatula to mash any intact cauliflower florets against the side of the pot to help them dissolve into the pasta sauce.

Add the Cheddar and parmesan and stir well. Taste and adjust the seasonings as needed and serve warm. Store leftovers in an airtight container in the fridge for 4 days.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 28 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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