Creamy Cauliflower & Cashew “Mac” Tray Bake

Think pasta bake but made super nutrient-dense and lighter on calories, while still creamy and satisfying. By using wholemeal pasta, we’re getting high fibre carbs: slower to digest, and better for blood sugar balance. Swapping heavy cream for a cauliflower-cashew blend means fewer calories but more vitamins, minerals, and healthy fats that support energy, mood, and hormone health. It’s comfort food with benefits,  the perfect way to indulge and nourish at the same time. Make this recipe in bulk and pair it with your favourite side salad for a nourishing and balanced meal! 

Serves

6–8 portions

Ingredients

• 400 g wholemeal pasta 

• 1 medium cauliflower, chopped into florets

• 1 cup raw cashews (soaked in hot water for 20 mins, then drained)

• 1 cup unsweetened plant milk (or low fat milk)

• 200 g silken tofu

• 3 tbsp nutritional yeast (found in the health food aisle)

• 1 tsp Dijon mustard

• Juice of ½ lemon

• 1 garlic clove, minced (optional)

• 1 tsp turmeric or paprika (optional)

• 2 cups broccoli florets

• 2 tbsp nutritional yeast for topping

• 6 cups rocket (to serve)

Method

1. Cook the pasta according to packet instructions until al dente. Drain and set aside.

2. Steam or boil the cauliflower for 15 minutes until very soft.

3. In a blender, combine cauliflower, soaked cashews, silken tofu, plant milk, nutritional yeast, mustard, lemon juice, garlic, and turmeric/paprika. Blend until smooth and creamy. Add more liquid if needed.

4. Steam the broccoli lightly (3–4 minutes) so it stays vibrant.

5. In a large mixing bowl, combine cooked pasta, greens, and sauce. Stir well to coat.

6. Transfer to a large ovenproof dish. Sprinkle nutritional yeast on top.

7. Bake at 180°C for 20–25 minutes, until golden and bubbling.

8. Enjoy warm with a side of arugula Store leftovers in the fridge for 3–4 days or freeze in individual portions for easy reheats!