Macaroni and “Cheese”

Posted by Support CoBionic on

Jump to Recipe

When I decided to go dairy-free for my health, the only dairy-free milk and cheese alternatives on the market were made from soy. Believing that soy was good for me, I dived into the soy products with great gusto.

While I did find some relief from my chronic stomach pains and constipation, which was due to the fact that I also removed gluten from my diet, I still didn’t feel as well as I knew I should.

So, I went back to researching, and I found that soy was not as healthy as everyone said it was! I was shocked because soy was supposed to be a healthy plant-based dairy substitute. 

Once I removed soy from my diet and replaced it with keto or low-carb dairy substitutes, my health finally started to improve and all of the chronic stomach pains as well as constipation that had plagued me for so long began to disappear.

Soy Isn’t a Health Food

  • Soy is a goitrogen. This means that soy can negatively impact the thyroid because it blocks iodine absorption, which slows down your thyroid function. Soy can also cause an enlarged thyroid, which is commonly known as a goiter.
  • Soy irritates the gut. Soy contains phytates and lectins, which can cause inflammation as well as a leaky gut syndrome. 
  • Soy is highly processed. Soybeans are processed with a petroleum-based solvent to extract the soybean oil. The leftover “sludge” that was once considered a waste product is now used in soy-based shakes, bars, protein powders, veggie burgers, and more.
  • Soy is genetically modified. It is estimated that over 90% of the soybean crops in the US are genetically modified. While the jury is out on the effects GMO foods have on your body, it might not be a risk you are willing to take.

Nutritional Yeast Magic

Nutritional yeast is a key player in the plant-based "cheese" game. Not only does it contribute a savory, cheesy flavor, but it's also packed with essential B vitamins, making your dish both delicious and nutritious.

Ways to Enjoy Cauliflower “Cheese” Sauce

Our cauliflower “cheese” sauce in this recipe is amazing. However, if you just want to make the “cheese” sauce, simply use just half a cauliflower head (about 11 oz or 300 g) with the rest of the remaining ingredients and follow steps 2 and 3 in the directions. 

You can use our cauliflower “cheese” sauce over your favorite pasta for a delicious plant-based meal that won’t make you feel deprived or that you are missing out. Personally, my favorites are spaghetti squash and shirataki noodles. 

Another way to enjoy the cauliflower “cheese” sauce is as a topping on your favorite plant-based burger or slider. 

Our cauliflower “cheese” sauce also makes a great dip. 

Of course, our cauliflower “cheese” sauce is so delicious that I won’t blame you if you just enjoy it with a spoon!

Plant-Based Perfection

This plant-based macaroni and "cheese" recipe beautifully marries the creaminess of cauliflower with the unique texture of shirataki noodles. Not only does it capture the essence of the classic dish, but it also introduces a spectrum of flavors and nutrients that will leave you satisfied and nourished. Whether you're a seasoned plant-based eater or just exploring this culinary realm, this recipe is a delightful addition to your repertoire. Embrace the plant-powered bliss and savor every cheesy bite!


      Macaroni and “Cheese”

      Prep Time: 10 minutes
      Cook Time: 10 minutes
      Yield: 4 servings
      Category: Lunch, Dinner
      Cuisine: American


      • 1 (8 oz or 240 g) package of macaroni shirataki noodles
      • 1/2 head of cauliflower (11 oz or 300 g), chopped into small florets
      • 1 cup (240 ml) of unsweetened almond milk
      • 1/2 cup (120 ml) of filtered water
      • 3 Tablespoons (24 g) of nutritional yeast
      • 1 teaspoon (5 g) of salt
      • 1/4 teaspoon (1 g) of turmeric powder
      • 1/4 cup (38 g) of raw cashews (soaked in hot water for an hour and drained)


                              1. Drain and rinse the shirataki noodles. Place the rinsed noodles in a pot of boiling water for 2 to 3 minutes and drain well. Return the noodles to the pot and set aside.
                              2. Boil, steam, or microwave the cauliflower florets until tender, about 5 to 8 minutes to boil or steam, and about 10 to 12 minutes to microwave. Drain well.
                              3. In a blender or food processor, combine the cooked cauliflower, almond milk, water, nutritional yeast, salt, turmeric powder, and soaked cashews until smooth.
                              4. Pour the “cheese” sauce over the noodles and let sit for about 30 minutes until the noodles have absorbed some of the sauce and the sauce has thickened.
                              5. Gently reheat the macaroni to the desired temperature and serve.

                                                                                                Nutrition: (Estimated and based on per-serving amounts.)

                                                                                                • Calories: 95
                                                                                                • Fat: 5 g
                                                                                                • Total Carbs: 9 g
                                                                                                • Fiber: 4 g
                                                                                                • Sugar: 3 g
                                                                                                • Net Carbs: 5 g
                                                                                                • Protein: 6 g

                                                                                                        Print Recipe