Dairy Farmers of Canada

Cauliflower with Zesty Cheese Sauce

This recipe is taken from the 2003 Milk Calendar. Cauliflower comes alive with the mouth-watering flavour of melted cheese.

  • Prep: 15 min
  • Cooking: 12 min
Yields 6 servings
cauliflower with zesty cheese sauce


  • 1 tbsp (15 mL) butter
  • 1/2 small onion finely chopped
  • 1/4 cup (60 mL) all-purpose flour
  • 2 cups (500 mL) Milk heated
  • 6 cups (1.25 L) cauliflower cut in pieces
  • 1 cup (250 mL) Canadian jalapeno-flavoured Monterey Jack or Canadian jalapeno-flavoured Havarti cheese shredded
  • Salt and pepper to taste
  • 1 tbsp (15 mL) chopped fresh chives
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In saucepan, melt butter over medium heat; cook onion, stirring for 3 min or until softened. Sprinkle with flour; cook, stirring for 1 min. Gradually stir in milk; bring to simmer, stirring constantly. Simmer, stirring for 5 min or until thickened. Do not boil.

Meanwhile, in large pot of boiling salted water, cook cauliflower for 5 min or until tender. Drain well.

Remove saucepan from heat; stir in cheese and salt. Stir until cheese is melted. Pour over cauliflower to serve. Sprinkle with chives.


Frozen cauliflower can be substituted or you can try one of the many frozen vegetables mixtures, just cook until heated through.

For the Adventurous: For a smoky Tex-Mex flavour, in addition to the flavoured cheese, mince 1 chipotle pepper in adobo sauce and add to sauce with cheese or stir in 1 tbsp (15 mL) smoky chipotle barbecue sauce.

Healthy Eating Tip: Perfect Partners: Pair up foods from the Vegetables & Fruit food group with the Milk Products food group as in this recipe. Many Canadians don't get enough of these 2 food groups.

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Nutritional information

Per serving
Energy: 171 Calories
Protein: 10 g
Carbohydrate: 13 g
Fat: 10 g
Fibre: 1.6 g
Sodium: 365 mg

Top 5 Nutrients

(% DV*)
Calcium: 23 % / 257 mg
Folate: 25 %
Phosphorus: 18 %
Riboflavin: 18 %
Vitamin C: 73 %