This healthy Mac ‘n Cheese recipe is a game changer

and oh-so delicious!

By Jess Arrowsmith • 3 years ago • FOODIE FEATURE


It’s the guilty pleasure, comfort food on everybody’s favourite meal list. But when it comes to being healthy and making wholesome food choices, Mac ‘n Cheese typically ends up on the ‘naughty’ list and sadly booted to the curb.

Thankfully, we’ve sourced a healthy version that tastes just as delicious – so much so, you wouldn’t know it’s packed with nutritious alternatives.

So, calling all Mac ‘n Cheese fans: this zucchini and cauliflower version is for you.



Mac ‘n cheese with zucchini and cauliflower  

Gluten-free, Egg-free, Nut-free and Vegetarian Friendly


SERVES 4 | PREP 30 | COOK 30


2 cups (200g) brown rice penne
2 cup (100g) cauliflower florets
1 cup (180g) zucchini, peeled and shredded
1-2 tbs coconut oil
¾ cup (180ml) milk of choice
1 tbs tapioca flour
1 ½ cups (120g) cheddar cheese, shredded
1 tbs chia seeds
Sea salt and pepper to taste
1 tsp paprika powder



  1. Preheat oven to 180 degrees celsius.
  2. Cook the pasta until al dente.  Drain and set aside.
  3. Place cauliflower in a food processor and process until it reaches a rice-like consistency.
  4. Heat oil in a large frying pan and saute cauliflower and zucchini for about 5 mins.
  5. In a saucepan, warm ½ cup of milk.
  6. In a small bowl, whisk together the remaining milk and the flour until there are no lumps.  Then whisk in this mixture into the warm milk.  Continue whisking gently until the milk thickens to the consistency of heavy cream.
  7. Mix cheese, chia seeds, sauteed cauliflower and zucchini into the milk-flour mixture and season with salt and pepper.  For a smoother consistency you can process using a hand held blender.
  8. Place the pasta in a casserole dish and pour the cheese and veggie sauce over it.  Sprinkle with paprika powder and grated cheese (optional) and bake in the oven for 30 mins until the top is golden.


Serving and storing leftovers

Serve immediately, store in an airtight container in the fridge for up to a week or freeze for up to 4 months.

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Recipe by Mandy Sacher, paediatric nutritionist, author & founder of Wholesome Child

To learn more about Mandy Sacher please visit the Wholesome Child website. Her book “Wholesome Child: A Complete Nutrition Guide and Cookbook” is available to purchase online and through iTunes, and you can connect with Mandy on Instagram and Facebook.




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