Cheesy, Crispy, and Perfectly Bite-Sized!

If you love mac and cheese but want something a little lighter (and let’s be honest — a little cuter), these Cauliflower Mac & Cheese Cups are going to be your new obsession. They’re cheesy, creamy, and golden-baked to perfection — but here’s the secret: there’s no pasta! Instead, cauliflower takes center stage, making these little cups a low-carb twist on the comfort food we all adore. I make these often for lunch, snacks, or even parties — and every single time, people ask, “Wait, are you sure there’s no pasta in here?”

Why You’ll Fall in Love with These Cups

They’re everything you crave about mac and cheese — creamy sauce, melted cheese, and that satisfying bite — but they’re baked into tidy little cups that are easy to serve and eat. Plus, they sneak in veggies in the most delicious way possible. Whether you’re meal-prepping for the week, looking for a fun side dish, or just trying to get your kids to eat more vegetables, this recipe hits every mark.

Nutritional Benefits

Cauliflower is one of those superhero veggies that does it all. It’s rich in fiber, vitamin C, and antioxidants — and it’s low in carbs, making it perfect if you’re watching your sugar or calorie intake. Paired with eggs and cheese, these cups pack in protein and healthy fats, keeping you full and satisfied longer. The best part? You’ll get all the cozy mac and cheese vibes without that heavy feeling afterward.

Fun Variations to Try

• Spicy Jalapeño Twist: Add a few slices of jalapeño or a pinch of cayenne pepper for a little kick.
• Broccoli & Cheddar Combo: Swap half of the cauliflower for chopped broccoli — it adds color and texture!
• Loaded Bacon Version: Stir in crumbled cooked bacon before baking for a smoky, indulgent touch.
• Dairy-Free Option: Use plant-based cheese and a splash of almond milk to make it vegan-friendly.

Cauliflower Mac & Cheese Cups Recipe

Ingredients

• 1 medium head of cauliflower, chopped into small florets (about 4 cups)
• 1 cup shredded cheddar cheese (plus extra for topping)
• 1/4 cup grated Parmesan cheese
• 2 large eggs
• 1/4 cup milk or heavy cream
• 1 tablespoon butter
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika
• Salt and pepper, to taste
• Chopped chives or parsley, for garnish (optional)

Instructions

1. Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin with a little butter or cooking spray.
2. Steam or boil the cauliflower florets until tender (about 8 minutes). Drain well and pat dry — removing extra moisture helps the cups stay firm.
3. In a large bowl, mash the cauliflower lightly with a fork. You want it broken down but not pureed.
4. Add cheddar, Parmesan, eggs, milk, butter, garlic powder, paprika, salt, and pepper. Mix everything until it’s well combined and cheesy.
5. Spoon the mixture evenly into the muffin cups, filling each about 3/4 full. Sprinkle a little extra cheese on top for that perfect golden crust.
6. Bake for 20–25 minutes, or until the tops are bubbly and slightly browned.
7. Let the cups cool in the pan for 5 minutes before removing — they’ll firm up as they rest.
8. Garnish with fresh chives or parsley and serve warm!

Helpful Tips for the Best Results

• Dry your cauliflower well: Moisture is the enemy of crispness! Use paper towels to remove excess water before mixing.
• Use a silicone muffin pan: It makes removal easier and gives the cups a perfectly smooth shape.
• Want extra crunch? Sprinkle a little crushed almond flour or breadcrumbs on top before baking.
• Meal prep friendly: These cups store beautifully in the fridge for up to 4 days or can be frozen for up to a month. Just reheat in the oven or air fryer to bring back that crisp texture.

Frequently Asked Questions

1. Can I use frozen cauliflower? Yes! Just thaw completely and drain well to remove moisture before mixing.
2. Can I make them ahead of time? Definitely. Bake, cool, and store in an airtight container in the fridge. Reheat at 350°F (175°C) for 5–7 minutes before serving.
3. Can I use other cheeses? Absolutely! Monterey Jack, mozzarella, or even pepper jack all work beautifully — each adds its own twist.
4. Can kids eat these? Yes! They’re a great way to sneak veggies into your little ones’ diets. Most kids love them because they taste cheesy and comforting.

Let’s Stay Connected!

Did you make these Cauliflower Mac & Cheese Cups? I’d love to see how they turned out for you! Share your creations on Pinterest and tag me — I’m always amazed by your personal touches. Whether you make them for meal prep, a snack, or a fun family dinner side, these cheesy little bites will definitely earn a spot in your weekly rotation!