Name: Hidden Veggie Mac and Cheese Recipe (Kid-Friendly)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 8 oz short pasta (elbow, macaroni, or shells; gluten-free if desired); 2 cups cauliflower florets (about ½ head); 1 cup sweet potato, peeled and cubed (½-inch pieces); 1¼ cups full-fat milk (dairy or dairy-free, like coconut milk), divided; 2 tbsp ghee or butter; 1 tbsp arrowroot starch or flour; 1½ cups shredded extra sharp cheddar cheese; 1 tsp garlic powder; 1 tsp Dijon mustard; 1 tsp sea salt (or more to taste); 1/8 tsp ground black pepper

This Hidden Veggie Mac and Cheese is a creamy, comforting classic made healthier with blended cauliflower and sweet potatoes. I love how kid-friendly it is—and how the vegetables completely disappear into the sauce without anyone noticing. It’s perfect for toddlers, picky eaters, or just sneaking in a few more veggies.

Hidden Veggie Mac and Cheese Recipe (Kid-Friendly)

Why You’ll Love This Recipe

I make this mac and cheese all the time because it hits all the right notes: creamy, cheesy, and full of hidden nutrition. It only takes 30 minutes, and the sauce is velvety smooth with a rich cheddar flavor. I like how customizable it is for different dietary needs, and it’s an easy win at family dinner.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

8 oz short pasta (elbow, macaroni, or shell; gluten-free if needed)
2 cups cauliflower florets (about 1/2 head)
1 cup cubed sweet potatoes (peeled, 1/2-inch pieces)
1 1/4 cups full-fat milk (dairy or non-dairy, like coconut milk)
2 tablespoons ghee or butter
1 tablespoon arrowroot starch or flour
1 1/2 cups shredded extra sharp cheddar cheese
1 teaspoon garlic powder
1 teaspoon dijon mustard
1 teaspoon sea salt (or more to taste)
1/8 teaspoon ground black pepper

directions

I start by cooking the pasta in salted boiling water according to package directions, slightly undercooked (al dente). I drain and set it aside without rinsing.

Then I steam the cauliflower and sweet potatoes. I place a steamer basket in a saucepan, add 1 1/2 cups water, and bring it to a boil. I add the cauliflower and sweet potato, cover, reduce to a simmer, and cook for 8–10 minutes until fork-tender.

I transfer the steamed veggies to a blender with 1/2 cup of the milk and blend until smooth.

In a large pot over medium heat, I whisk the ghee and arrowroot starch until a roux forms. I add the remaining 3/4 cup of milk and whisk until it comes to a boil.

I reduce the heat to low and stir in the cheese, veggie puree, garlic powder, dijon mustard, salt, and pepper. I stir until the cheese is fully melted and the sauce is smooth.

I remove the pot from heat and stir in the cooked pasta until fully coated. I taste and adjust salt if needed. Sometimes I transfer it to a baking dish and broil for 5 minutes for a golden top.

Servings and timing

Servings: 4
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Variations

When I want a boost of protein, I add shredded chicken or cooked ground turkey. I also change up the veggies—sometimes I use butternut squash instead of sweet potato. For a crunch, I sprinkle breadcrumbs on top before broiling. I’ve also used dairy-free cheese and coconut milk for a completely dairy-free version.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I add a splash of milk and warm it on the stove or in the microwave until creamy again. I don’t recommend freezing, as the texture of the sauce can change.

FAQs

Can I make this recipe dairy-free?

Yes, I use non-dairy milk and dairy-free cheese to make it completely dairy-free.

Will my kids taste the vegetables?

Not at all. I find the sweet potato and cauliflower blend right in with the cheese, making it undetectable.

Can I use frozen cauliflower or sweet potato?

Yes, I often use frozen veggies—just steam them until tender before blending.

What kind of pasta works best?

Short pasta shapes like elbow, shell, or macaroni work great because they hold the sauce well.

Can I bake this after mixing?

Absolutely. I sometimes bake it or broil it for a few minutes to get a crispy golden top.

How do I keep the sauce from getting grainy?

I make sure to blend the vegetables really smooth and stir the cheese in over low heat so it melts evenly.

Is this recipe gluten-free?

Yes, I use gluten-free pasta and arrowroot starch to keep it gluten-free.

What other cheeses can I use?

I’ve used mild cheddar, gouda, and even a little parmesan mixed in. Sharp cheddar gives the most classic taste.

Can I prepare this ahead of time?

Yes, I make the sauce ahead and refrigerate it, then reheat and mix with fresh pasta when ready to serve.

How can I add more vegetables?

I sometimes blend in steamed carrots or sneak in a handful of spinach to the veggie puree for added greens.

Conclusion

This Hidden Veggie Mac and Cheese is a game-changer in my kitchen. It’s creamy, cheesy, and totally kid-approved while quietly packing in vegetables. Whether I’m feeding toddlers, picky eaters, or just want a comforting meal, this recipe always comes through.