Cauliflower Mac and Cheese for PCOS - PCOS-Friendly Recipe
This Cauliflower Mac and Cheese for PCOS is a PCOS-friendly recipe with 350 calories, 20g protein, and 40g carbs per serving. Ready in 30 minutes. High in fiber (8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 cups cauliflower florets
- 4 oz whole wheat macaroni
- 1 cup shredded cheddar cheese
- 1/2 cup Greek yogurt
- 1/2 cup unsweetened almond milk
- 1 tbsp butter
- 1 tbsp whole wheat flour
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Steam the cauliflower florets until tender, then mash slightly with a fork and set aside.
- Cook the whole wheat macaroni according to package instructions until al dente. Drain and set aside.
- In a large saucepan, melt the butter over medium heat. Stir in the whole wheat flour and cook for 1-2 minutes until lightly browned.
- Gradually whisk in the almond milk, continuing to whisk until the mixture is smooth and thickened.
- Stir in the shredded cheddar cheese, Greek yogurt, garlic powder, onion powder, smoked paprika, salt, and pepper.
- Continue to stir until the cheese is melted and the sauce is smooth.
- Add the cooked macaroni and mashed cauliflower to the sauce and toss to coat evenly.
- Transfer the mixture to a baking dish and bake for 10-15 minutes, or until the top is golden brown.
- Serve hot and enjoy.
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Frequently Asked Questions
Yes, this Cauliflower Mac and Cheese for PCOS recipe is designed to be PCOS-friendly. At 350 calories per serving with 20g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 20g protein (23%), 40g carbs, 15g fat. Plus 8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 350 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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