Macaroni and cheese is one of my all time favorite sides. Add crab and cauliflower and you have a winning combination that becomes an entire meal. Talk about healthy comfort food at its finest! This is a dish that the whole family will love and it’s a great way to get more fish into your diet. I like to use canned crab because it is an affordable protein that is low in fat and a very good source of phosphorus, zinc, copper and selenium.


This is an easy recipe to make on a weeknight. I use whole wheat pasta to help increase the fiber content.The cauliflower adds a good balance of flavor and is a great way to get more veggies into your diet.



Have you ever made the cheese sauce from scratch for macaroni and cheese? It is definitely worth it! There is nothing more comforting than homemade mac and cheese.


This is the part where it all comes together. You’ll need to mix your pasta, veggies, crab, seasonings and cheese sauce and place in a casserole dish. I found a super cute one from Home Goods that has a lid and handles, which is nice for storing any leftovers you might have.



This one batch makes quite a bit, 6 servings to be exact, so this recipe could easily be added into your meal prep rotation.


It smells and tastes delicious! I know I am ready to dig in as soon as it comes out of the oven. This dish would also pair nicely with a side salad.



Crab Cauli Mac & Cheese

By Jennifer Adsit, RD

Makes 6 servings



2 cups dry whole wheat elbow macaroni

½ head cauliflower

¼ large onion, diced

2 cans of crab, 6 oz each, drained

1 tsp garlic powder

1 tsp paprika

1 tsp parsley

¼ tsp pepper

1 tbsp butter

2 cups milk, 1%

1 heaping tbsp flour

½ cup mozzarella

1 cup sharp cheddar, save ½ cup for top

¼ cup parmesan cheese

½ panko

3-4 chives, sliced



  1. Preheat oven to 375°F
  2. Cook pasta to package directions until al dente. Drain and set aside.
  3. Roughly chop cauliflower into bite sized pieces.
  4. Add the cauliflower, onion, crab and seasonings to the pasta.
  5. To make the cheese sauce, melt butter in a medium sized sauce pan. Whisk with the the flour until bubbly. Slowly stir in the milk and whisk until smooth and thickened.
  6. Remove from the heat and stir in the cheese until melted, saving ½ of the cheddar for the top. Add cheese sauce to macaroni.
  7. Top with panko and the remaining cheddar cheese.
  8. Bake for 20-30 minutes in a casserole dish, until cheese is bubbly. Garnish with chives.



Serve with a side salad.


NOURISHING NUTRITION (per 1 cup serving)

Calories: 431

Fat (g): 15

Sodium (mg): 637

Protein (g): 28

Carbs (g): 45

Fiber (g): 3