Cauliflower & Broccoli Macaroni Bake

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course
Servings 1


  • 80 g wholemeal macaroni or gluten free option
  • 1/2 cup cauliflower rice Birds Eye
  • 1/4 cup vegetable stock
  • 2 tablespoon cheddar cheese grated
  • 1/2 teaspoon dijon mustard
  • 1/4 teaspoon paprika
  • 3/4 cup broccoli
  • 1 tablespoon wholemeal breadcrumbs or gluten free alternative
  • 1 tablespoon parmesan cheese grated
  • 1 tablespoon fresh parsley finely chopped


  • Preheat the oven to 180°C on a fan forced setting and bring a large pot of water to the boil. Add the macaroni to the water and cook according to packet instructions.
  • Meanwhile, place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway.
  • Allow rice to cool slightly then add it to a blender or food processor with vegetable stock, cheddar cheese, Dijon mustard, paprika and season with salt and pepper.
  • Add cooked pasta and broccoli to a baking dish and pour over the cauliflower sauce, stir to combine.
  • Sprinkle over the breadcrumbs and parmesan and bake for 10 minutes, until the sauce is bubbling and the top is golden.
  • Garnish with fresh parsley to serve.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.