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Cauliflower Mac and Cheese Cups

Prep Time: 15 minutes

Cook Time: 25-30 minutes 

Servings: 4-6



4-6 small CrepiniⓇ Egg Wraps with (Cauliflower or Gluten-Free Grains)
Coconut oil spray, as needed
¼ teaspoon kosher salt
¼ teaspoon ground black pepper


For the Mac & Cheese

1 small head cauliflower, cut into bite-sized florets
2 tablespoons extra virgin olive oil
1 tablespoon nutritional yeast
½ teaspoon kosher salt
¼ teaspoon ground black pepper
4 ounces (1 cup) shredded sharp Cheddar cheese
2 ounces cream cheese, room temperature
¼ cup whole milk
1 tablespoon unsalted butter
⅛ teaspoon cayenne pepper


For Garnishing

Shredded sharp Cheddar cheese
Sliced green onions



  1. Preheat oven to 350°F. Lightly coat the back of a 12-cup muffin tins with cooking spray. Set aside.
  2. Spray coconut oil on both sides of each Crepini.
  3. Sprinkle tops with salt and pepper.
  4. Lay each Crepini over the top of a muffin cavity.
  5. Bake until Crepinis are golden and crispy, 7-9 minutes. Remove from oven, take off the muffin tins, and let cool before assembly. Turn oven up to 450°F. Line a baking sheet with parchment paper and set aside.
  6. To a medium mixing bowl add cauliflower, 2 tablespoons of butter, nutritional yeast, salt, and black pepper. Stir to combine.
  7. Arrange cauliflower florets in a single layer on prepared baking sheet. Roast until crispy and fork-tender, 15-20 minutes. 
  8. To a medium saucepan over medium heat, add the cheddar cheese, cream cheese, milk, remaining tablespoon of butter, and cayenne pepper. Cook, stirring constantly until cheese melts and mixture thickens, 3-5 minutes.
  9. Toss cauliflower with cheese sauce and divide between Crepini cups. Top with additional cheese and green onions. Serve immediately. 


Nutritional Information (per serving)

Calories: 119 Total Fat: 7.7g Cholesterol: 49mg Sodium: 166mg Total Carbohydrates: 0.9g Protein: 10.3g