Healthy Mac and Cheese for Toddlers
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Mac and cheese is always a favorite in our house, so I’m constantly looking for ways to make it a little more nutritious without changing the flavor too much.
This version uses steamed cauliflower blended with milk, cheddar cheese, and butter to create a smooth, creamy sauce. The cauliflower helps thicken the sauce while letting you use a little less cheese than you might in a traditional mac and cheese recipe.
Best of all, my kids actually eat it — which is always the real test around here.
Why You’ll Love This Healthy Mac and Cheese
This recipe is:
- Creamy and kid-friendly
- Made with simple ingredients
- Packed with hidden cauliflower
- Easy to make ahead
- Freezer-friendly
- Great for toddlers and older kids
It’s especially helpful if you have a child who isn’t exactly excited about seeing vegetables on their plate.
Meal Prep and Freezing
One of my favorite things about this healthy mac and cheese is how well it works for meal prep.
I like to portion the mac and cheese into silicone cupcake liners. The smaller portions are perfect for toddlers and make it easy to grab just what you need for lunch or dinner.
To freeze the portions, place the filled silicone cups on a sheet pan and freeze until completely solid. Once frozen, transfer the portions to a freezer-safe bag or container.
The mac and cheese can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
When you need one, simply reheat an individual portion in the microwave until warmed through.
If you prefer reusable storage, silicone or reusable freezer bags are a great alternative to disposable plastic freezer bags.
- Reusable
- BPA Free
- Leak-Proof
- Easy Seal
- Freezer Safe
- Easy to Clean
How to Make Healthy Mac and Cheese for Toddlers
Ingredients
- 1 1/2 cups uncooked macaroni
- 2 cups cauliflower
- 1 cup milk
- 1 cup shredded cheddar cheese
- 1 tablespoon butter
- Salt to taste
Supplies
Step 1: Cook the pasta
Cook the macaroni according to the package directions. Drain well and set aside.
Step 2: Steam the cauliflower
While the pasta cooks, cut the cauliflower into small pieces.
Steam for about 10 minutes, or until the cauliflower is very soft and can easily be pierced with a fork.
Step 3: Make the cauliflower cheese sauce
Add the steamed cauliflower to a blender along with the milk, shredded cheddar cheese, butter, and salt.
Blend until the mixture is completely smooth and creamy.
Step 4: Combine the pasta and sauce
Pour the cauliflower cheese sauce over the macaroni while the pasta is still warm.
Stir until all of the noodles are evenly coated.
Step 5: Serve or portion for later
Serve the mac and cheese immediately, or divide it into silicone cupcake liners for meal prep.
Store refrigerated portions for up to 5 days.
To freeze, place the filled silicone cups on a sheet pan and freeze until solid. Transfer the frozen portions to a freezer-safe bag or container and store for up to 3 months.
Can You Taste the Cauliflower?
The cauliflower has a mild flavor and blends into the cheese sauce surprisingly well.
Because it is blended until completely smooth, there aren’t any visible chunks of vegetables in the finished mac and cheese.
If your child is especially sensitive to new flavors, you can start with a little less cauliflower and increase it over time.
Ways to Change It Up
My kids aren’t big fans of baked mac and cheese, so we usually eat this version straight from the pot.
If your kids like baked mac and cheese, though, you can divide the mixture into silicone cups or a baking dish, sprinkle a little extra cheese or breadcrumbs over the top, and bake until the topping is lightly golden.
You can also add a small amount of:
- Garlic powder
- Paprika
- Onion powder
Keep the seasoning mild for younger toddlers and adjust according to what your child enjoys.
What to Serve With Toddler Mac and Cheese
You can serve this as a simple lunch on its own or pair it with something like:
- Fresh fruit
- Steamed broccoli
- Peas
- Roasted vegetables
- Applesauce
- A simple protein your child enjoys
For younger toddlers, make sure everything is cut and prepared appropriately for their age.
More Toddler-Friendly Recipes
If your little one loves this hidden veggie mac and cheese, try these other toddler-friendly recipes:
- No-Mess Vegan French Toast Sticks for Toddlers
- Healthy Toddler Yogurt Bites
- Toddler Zucchini + Carrot Fritters
- Toddler Pumpkin Pancakes
- Toddler Zucchini + Apple Muffins
Healthy Mac and Cheese for Toddlers
Ingredients
Equipment
Method
- Cook the macaroni according to the package directions. Drain well and set aside.
- While the pasta cooks, cut the cauliflower into small pieces.
- Steam for about 10 minutes, or until the cauliflower is very soft and can easily be pierced with a fork.
- Add the steamed cauliflower to a blender along with the milk, shredded cheddar cheese, butter, and salt.
- Blend until the mixture is completely smooth and creamy.
- Pour the cauliflower cheese sauce over the macaroni while the pasta is still warm.
- Stir until all of the noodles are evenly coated.
- Serve the mac and cheese immediately, or divide it into silicone cupcake liners for meal prep.
- Store refrigerated portions for up to 5 days.
- To freeze, place the filled silicone cups on a sheet pan and freeze until solid. Transfer the frozen portions to a freezer-safe bag or container and store for up to 3 months.
Notes
- If your kids like baked mac and cheese, divide the mac and cheese into the silicone cups, then sprinkle cheese or breadcrumbs over the top and bake them for a few minutes.
- You can also spice it up with a dash of garlic powder and/or paprika!
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Very easy to make and my 9 month old daughter loved it!
That’s great! Thanks so much for your feedback 🙂