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Crab Cauliflower Mac & Cheese

My Crab Cauliflower Mac & Cheese recipe is a crab lover’s dream with some veggies for good measure. 

It is rich with flavor but packed with a lot of protein keeping you full for hours.

This dish was done in under 30 minutes and made great for meal prep. 

Here is what you will need:

  • Cauliflower
  • Light laughing cow wedges
  • Cottage cheese
  • Roasted garlic
  • Salt & Pepper
  • Lumb crab meat
  • Old Bay seasoning
  • Dak’s Lemon Pep seasoning or lemon pepper seasoning of choice
  • Fresh lemons
  • Pasta (I used protein pasta)
  • Reserved pasta water
  • Onions
  • Spinach
  • Breadcrumbs
  • Chicken bone broth, I use Kettle & Fire. Code: CHEFALLIESKITCHEN for 20% off at Kettle & Fire

Roasted cauliflower is one of my favorite roasted veggies. 

In a 425-degree oven put some garlic sliced open onto some foil. Drizzle with some olive oil and cover up and place into the oven for 45-60 minutes until roasted and super soft

Here is the blender I use. Order that here if interested. 


This is the crab that I buy at Costco.

The best seafood seasoning is Old Bay

My all-time favorite seasonings are from Dak’s Spices and they have ZERO salt. Code:Chefallie for 10% off

Here is how to make it:

  1. Preheat the oven to 425 degrees and place the cut-up cauliflower onto a sheet pan.
  2. Spray the cauliflower with avocado oil and season with salt and pepper to taste
  3. Roast for 25 minutes (set aside)
  4. Get a saucepan with water ready for the pasta add some salt to the water
  5. Add the pasta and cook until al dente, set aside
  6. In a bowl season the crab with Old Bay seasoning, Lemon Pep seasoning, lemon zest, lemon juice. Salt and pepper to taste
  7. Place the cauliflower, laughing cow, roasted garlic and salt and pepper into a food processor or mini blender
  8. In a sauté pan spray with avocado oil
  9. Add the onions and cook until translucent
  10. Add the chicken broth then the cauliflower cheese sauce
  11. Add reserved pasta water until consistency represents a cheese sauce
  12. Add the crab and pasta into the pan until warmed up
  13. Chopp spinach up and add to the pan until wilted
  14. Place some toasted breadcrumbs on top of the pan and place into the oven until golden brown
  15. Garnish with lemon juice and enjoy


Crab Cauliflower Mac & Cheese

Crab lovers' pasta with a healthy twist on mac & cheese
Course: Dinner, lunch
Cuisine: American
Keyword: cauliflower, Crab, healthi, healthier choices, healthier dinner, healthier food, healthy meals, healthy pasta, healthy recipe, meal prep, pasta dishes, roasted veggies, seafood, weight watchers, ww, ww dinner
Servings: 8


  • Sheet pan
  • 1 Mini food processor or mini blender
  • 1 Oven safe sauté pan


Cauliflower Cheese sauce

  • 1 1/2 Cup Roasted cauliflower
  • 1 Light laughing cow wedge
  • 1/4 Cup Good Culture low fat cottage cheese
  • 2 TBSP Roasted garlic see notes
  • Salt & Pepper to taste


  • 1 1/4 Cup Lumb crab meat
  • 1/8 tsp Old Bay seasoning
  • 1/4 tsp Dak's Lemon Pep seasoning or lemon pepper seasoning of choice
  • Salt & pepper to taste
  • 1 tsp Fresh lemon zest
  • Splash lemon juice


  • 4 oz Barilla Protein pasta weighed out dry
  • 1/4-1/2 Cup Reserved pasta water

Pasta Add Ins

  • 1/3 Cup Onions chopped or sliced
  • 2 Cups Spinach
  • 1/4 Cup Chicken bone broth


  • 1/4 Cup whole wheat bread crumbs toasted
  • Splash Lemon juice


  • Get the water on the stove ready for pasta
  • Roast the cauliflower at 425 degrees with a spray of avocado oil and season with salt & pepper. Roast for 25 minutes (set aside)
  • In a bowl place the crab meat, Old Bay seasoning, lemon pep, lemon juice. Season with salt & pepper to taste.
  • Place pasta into the water and cook until al dente. Reserve 1/2 cup of pasta water . Set pasta aside
  • In a mini food processor or blender place the cauliflower, light laughing cow wedge, cottage cheese and roasted garlic. Blend until smooth
  • Season with salt and pepper to taste. Set aside
  • In a oven safe sauté pan spray with avocado oil and sauté onions until translucent
  • Once the onions are translucent add the chicken broth and the cauliflower cheese sauce
  • Add the pasta and the reserved pasta slowly until cheese sauce is thickened but not too thick
  • Add the crab and pasta until everything is warmed back up
  • Chop the spinach and add to the sauté pan and mix until wilted
  • Sprinkle the toasted breadcrumbs on top and place into a 375-degree oven and cook until brown on top and bubbly on the edges
  • Garnish with some lemon juice and enjoy


Recipe serves 8, This is a rich dish so smaller portions
191 Calories on Calorie Command at Healthiapp.com
19.1g Protein
CODE: Ambassador_ChefAllie for $5 off PRO membership at Healthiapp.com
2 WW personal points
Click here to calculate your WW personal
CODE:Chefallie for 10% off at Dak's Spices

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