British · Authentic-ish British
Cauliflower Cheese
251 kcal a serving, against 481 for the traditional version. That is 230 kcal off, or 48%, with 15.5g of protein. Serves 4. 45 minutes.
What the traditional version is
The old-school version is heavy on the dairy. Start by boiling the cauliflower, then pour over a thick bechamel: that's butter, flour, and whole milk simmered to a paste, finished with a generous heap of mature Cheddar. Topped with more cheese, then baked until bubbly and brown. You end up with a thick, golden crust hiding a stretchy, decadent sauce.
What changed, and what each change costs
Butter and flour roux swapped for cornflour
Cornflour thickens sauces without any fat, so you can ditch the butter and plain flour entirely. The sauce comes together in minutes, but you lose that glossy, silky texture you get from a proper roux.
What it costs you. The mouthfeel isn't as luscious, and the sauce can feel a bit gluey if you overdo it. Nobody is going to be fooled into thinking this is classic bechamel.
Whole milk to skimmed milk
Skimmed milk keeps the sauce lighter without completely trashing the taste. Most of the flavour comes from cheese anyway.
What it costs you. The sauce comes out paler and a little thinner. The edge of creaminess is gone, so the whole thing tastes a bit more school-dinner.
Halved the cheese and used a lean, mature Cheddar
Cheddar is most of the reason this dish is so heavy. Halving it drops the numbers rapidly, and mature Cheddar gives you more bang for your buck in terms of flavour.
What it costs you. Less cheese, less joy. The sauce doesn't have that stringy pull when you lift a spoonful. The taste is sharper and the top doesn't bubble in the same heroic way.
Kept the mustard, skipped cream
A little English mustard boosts the cheese flavour so you notice the cheese you've got. Cream would be gilding the lily and it's out on its ear.
What it costs you. If you've come to cauliflower cheese expecting a gooey lake, you'll be left with a mildly cheesy puddle. Still does the job under a roast, though.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 481 | 251 |
| Protein | 22.6g | 15.5g |
| Fat | 33g | 11.3g |
| Saturated fat | 20.2g | 7g |
| Carbohydrate | 26.8g | 24.7g |
| Protein per 100 kcal | 4.7g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk, mustard.
The method is in the book
The original is a hot bath in cheese and butter and this isn't that. But it's still satisfying in its own pale, earnest way. The sauce is thinner, the cheese is more of a suggestion than a statement, and you won't get any Instagram-worthy cheese pulls. On the upside, you can eat half the tray and still want pudding. Perfect for when you want a bit of comfort but don't want to spend the rest of Sunday keeping an eye on your arteries. As a side for a roast, nobody will riot. If cauliflower cheese was the only thing on the plate, though, you'd rather have the real deal.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.