Cauliflower "Mac" and Cheese with Lobster

Cauliflower "Mac" and Cheese with Lobster
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.

This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.

  • Prep time
    15 min
  • Cook time
    45 min
  • Servings
    8 Servings
  • Serving size
    1/8 of casserole
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/8 of casserole
  • Amount per serving Calories 140

  • Total Fat 4g
    • Saturated Fat 1.7g
  • Cholesterol 25mg
  • Sodium 440mg
  • Total Carbohydrate 14g
    • Dietary Fiber 2g
    • Total Sugars 6g
  • Protein 13g
  • Potassium 480mg

Choices/Exchanges: 1/2 Starch, 1 Nonstarchy vegetable, 1/2 Fat, 1 Lean protein



  • Nonstick cooking spray
  • cauliflower (trimmed into florets (8 cups florets))
  • water
    5 cup
  • 4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
  • olive oil
    1 tbsp
  • all-purpose flour
    2 tbsp
  • milk (fat-free)
    2 cup
  • ground nutmeg
    1 pinch
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • hot sauce
    1/4 tsp
  • Colby jack cheese (reduced-fat)
    3 oz
  • cream cheese (fat-free)
    4 oz
  • whole-wheat panko bread crumbs
    1/2 cup


  1. Preheat oven to 350° F. Coat a 9x13-inch glass baking dish with cooking spray. Set aside.

  2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.

  3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.

  4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.

  5. Add the Colby-Jack and cream cheeses and stir until melted.

  6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.

  7. Pour the cheese sauce over the cauliflower and stir to coat.

  8. Sprinkle the lobster over the cauliflower and stir to coat.

  9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.

  10. Bake for 30 minutes.

  • Recommended

    This was Fantastic!!. I used shrimp instead of lobster but honestly, any protein will work. I followed the recipe ingredients except i used freshly grated nutmeg and it was more than a pinch. I also added some pepper flakes. Will make this again, even hubba enjoyed it.