Creamy, Light “Mac & Cheese” Cauliflower

Creamy and Light "Mac & Cheese" Cauliflower #healthy #macandcheese #creamycauliflower #recipe #food

Everyone’s got that one thing that they miss the most when they start the Heal Your Headache diet. What’s yours? Is it avocado, chocolate, aged cheese, maybe red wine? Considering that the majority of the food bloggers on my Instagram might die if they left an avocado off their plate, I’m guessing the avocado! I will say I miss avocado and have been trying to re-introduce it into my diet since I’ve been feeling quite good lately. But I think that most of all I miss a splurge on a good, creamy mac and cheese.

Obviously the best mac and cheese is chock full of aged cheeses, a top migraine trigger. The more a cheese is aged, the greater the tyramine build up. Some older studies confirm this, but levels of tyramine that can be consumed before a migraine occurs is highly individual. I seem to have no issue with leftovers greater than 72 hours, but some can’t even tolerate the build up in a stock that’s been simmered for 24 hours. We try to reduce the overall levels of tyramine in our diet the best we can. This is why it’s best to stay with fresh and young cheeses for migraine diets, especially in the beginning.

The creamiest roasted cauliflower ever

I’ve made this recipe a few times now and every single time someone has wanted seconds or even thirds. It’s super decadent without being too heavy, and it’s a breeze to make. A lot of the flavor comes from pre-roasting your cauliflower so don’t skip that step! Another thing to watch out for is what type of dairy you’re using. I find that organic half-and-half or milk can be the cleanest. You could easily use both in this recipe, but I prefer half-and-half because I’m already eating cauliflower instead of pasta. Duh. Heavy cream typically has gums or carrageenan added to thicken the texture.

Delicious "Mac & Cheese" Cauliflower that's Keto and Heal Your Headache friendly! #healthymacandcheese #vegetarian #creamycauliflower

This LIGHT mac and cheese cauliflower is delicious, easy, and Heal Your Headache migraine diet approved. It is also vegetarian friendly and gluten free #cauliflower #macandcheese

Creamy "Mac & Cheese" Cauliflower
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins

This recipe has a very light sauce to it. If you want to go heavy or have very large cauliflower heads, double the sauce.

Course: Side Dish
Author: The Dizzy Cook
  • 1.5-2 heads of fresh cauliflower, cleaned and chopped
  • 2-3 tbsp olive oil
  • 3 cloves whole, peeled garlic
  • 1 shallot, peeled and chopped
  • 1/2 cup broth or stock of your choice
  • 1/2 cup organic half and half can sub milk, but please don't go skim here!
  • 1/4 cup fresh goat cheese
  • 1/4 cup fresh parsley
  • kosher salt and fresh cracked black pepper
  1. Preheat oven to 450 degrees. Toss cauliflower florets with olive oil, kosher salt, pepper, and garlic cloves. Spread florets on a baking sheet and cook for roughly 25-30 minutes. Be sure to toss your florets every 10 minutes to make sure they're browning evenly.

  2. About 10 minutes into the roasting, melt a small pat of butter or some olive oil in a large pan over medium heat. Add chopped shallot and sauté for 2-3 minutes. Add stock and half&half (or milk) and bring to a very low simmer. Be sure to NOT bring this to a boil. Cook until slightly thickened and reduced, about 5 minutes. A good way to tell if it's ready is to see if the mixture coats the spoon or leaves a path when you stir it. Turn heat to low and add the goat cheese until combined. The sauce should be creamy and thick enough to stick to the cauliflower. If you need to add more broth or half & half to thin it out, just add a tablespoon at a time. Season with salt & pepper if needed.

  3. Add roasted cauliflower to the pan and coat with the cheese sauce. Top with parsley and serve!



Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Debi

    I am not a good cook and wondered what broth do you use? Do you make your own? 24/7 chrinic sufferer too. Trying to make it easy as i can. Thanks!


    1. Alicia

      Hi Debi,
      I use the hearty vegetable broth from Trader Joe’s. It has a little bit of onion, but it doesn’t bother me. There’s this Pacific Bone Stock without onion or I sometimes like to make this one from Smitten Kitchen with shallots instead of onion. I cook it on high for 4 hours in the slow cooker. You can make it even faster in an instant pot.


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