Cauliflower “Mac” and Cheese with Lobster Recipe from American Diabetes Association
Cauliflower “Mac” and Cheese with Lobster Recipe from the American Diabetes Asso

This lower-carbohydrate version of luxurious lobster mac and cheese from the American Diabetes Association features crisp-topped, cheesy cauliflower florets and tender poached lobster.

Prep Time: 15 minutes. Cook Time: 45 minutes.This Recipe Serves 8


  • Nonstick cooking spray
  • 1 head cauliflower, trimmed into florets (8 cups florets)
  • 5 cups water
  • 2 4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
  • 1 Tbsp olive oil
  • 2 Tbsp flour
  • 2 cups fat-free milk
  • 1/16 tsp (pinch) nutmeg
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp hot sauce
  • 3 oz reduced-fat Colby-Jack cheese
  • 4 oz fat-free cream cheese
  • 1/2 cup whole-wheat panko bread crumbs


  • Preheat oven to 350° F.
  • Coat a 9x13-inch glass baking dish with cooking spray. Set aside.
  • Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
  • While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
  • Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
  • Add the Colby-Jack and cream cheeses and stir until melted.
  • Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
  • Pour the cheese sauce over the cauliflower and stir to coat.
  • Sprinkle the lobster over the cauliflower and stir to coat.
  • Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
  • Bake for 30 minutes.

Chef Tip: When poaching lobster tails, the water should be just barely simmering. It will have very few, if any, bubbles.

Choices/Exchanges: 1/2 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat Serving Size: 1/8 of casserole