Make This Recipe Your Own
One of the best things about cooking: You change things up so your food tastes exactly how you like it.
You can follow this recipe as suggested, or you can experiment and have fun with it. Here are a few ways you can start making this cauliflower mac and cheese recipe your own:
- Use different cheeses: Add parmesan cheese on top or substitute mozzarella for the fontina.
- Add some herbs and spices: Sprinkle in a dash of cayenne pepper for a little kick, or add in some keto-friendly dried dill, parsley, or black pepper.
- Make the top crispy: Sprinkle pork rinds on top instead of breadcrumbs, or add some bacon bits for a smoky, savory finish.
- Create some complexity: Incorporate a small amount of Dijon mustard into the cheese sauce for a richer, more nuanced flavor.
- Use garlic powder: After you steam the cauliflower, sprinkle some garlic powder on the small florets for added taste and nutrients.
- Use other veggies: You dont have to just use cauliflower. Try making it a cauliflower and broccoli mac and cheese.
Even if this is your first time trying to make a keto version of a childhood favorite, have fun in the kitchen and be creative.
Watery Mac And Cheese
No one wants a super runny sauce that wont stick to their cauliflower. If you find your recipe is too runny these are a few things that may have caused it:
- Dont Boil the Cauliflower- We specifically roast the cauliflower to prevent excess moisture in the recipe ahead of time. Plus roasting the cauliflower adds even more flavor, so dont skip this step and try to boil it.
- You Used Frozen Cauliflower- As stated above frozen vegetables will not work as well in this recipe. They have too much water and can thin out the sauce. If you choose to use frozen, still make it has been thawed and roasted ahead of time. You may even want to add a 1/2 tsp of xanthan gum to the cauliflower when tossing it in the sauce.
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- Preheat oven to 375 degrees F.
- Bring a large pot of water to a boil. Season the water with salt.
- Spray an 8×8 baking dish with vegetable oil spray.
- Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and place back into the hot pot for a few minutes. Transfer the cauliflower to the baking dish and set aside.
- Bring the cream to a simmer in a small saucepan over medium heat, and whisk in the cream cheese and mustard until smooth. Stir in 1 1/2 cups of the cheese, salt, pepper, and garlic and whisk just until the cheese melts about 1 to 2 minutes. Salt and pepper to taste.
- Remove from heat, pour over the cauliflower, and stir to combine.
- Top with the remaining 1/2 cup cheese and bake until browned and bubbly, about 15 minutes.
- Allow to cool about 5 minutes then serve.
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More Keto Cauliflower Recipes
- Keto Cauliflower Wings never fail to delight and satisfy! Crispy on the outside and tender on the inside, this one is loaded with flavor.
- Roasted Cauliflower is an easy to make side that is perfect with chicken or beef. Even kids love this one.
- Cauliflower Breadsticks are a delicious side that also makes a great snack.
Roast Cauliflower With Bacon For Ultimate Mac And Cheese Flavor
Often times cauliflower mac and cheese recipes will call for boiling, steaming or baking the cauliflower. Instead, we pan roast the cauliflower to perfection with bacon. The cauliflower will absorb all of the flavor of the bacon and it will also have a much better texture than other preparation methods. We achieve a perfect al dente cook on the cauliflower, as well as a nice golden brown color. This cant be replicated with any other cooking method!
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Why This Recipe Works
Let’s be honest, keto cauliflower mac and cheese is just not mac and cheese.
Which is why I was so excited to be gifted Kaizen Food Company‘s low-carb lupin bean pasta to try out. My mind immediately went to macaroni and cheese. One that doesn’t involve cauliflower.
I’m thrilled to finally share a low carb mac and cheese recipe here on the blog that doesn’t taste like a compromise.
The main ingredient for a good keto mac and cheese is a superb low-carb pasta and in my honest opinion, none are comparable to the taste and texture of Kaizen’s lupin bean pasta.
Not only is it a plant-based and gluten-free pasta, but it also has an impressive nutritional profile: high in fiber, high in protein, low in carbs, only 6 grams of net carbs per serving .
It’s a healthy, keto diet friendly ingredient that will satisfy when those pasta cravings hit. And you can easily swap in Kaizen pasta for traditional pasta to make low-carb versions of your favorite recipes.
This low-carb mac and cheese recipe is:
- cheesy and delicious comfort food
- the perfect balance of creamy noodles with a crispy, pork rind topping
- a baked mac and cheese recipe without flour which makes it gluten-free and keto-friendly!
Chef’s Notes For Cauliflower Mac And Cheese
- To make this keto macaroni paleo, use this cashew “cheese” sauce instead.
- For a dairy-free version, substitute almond milk, DF Greek yogurt, and DF mozzarella for whole milk, cream cheese, and regular cheese.
- If needed, substitute oil for butter.
- Replace chives with any herb of your choice.
- If you don’t have cauliflower, use broccoli.
- If you love pasta yet are looking to cut calories, make this dish using half cauliflower and half-cooked macaroni.
- Are you on a low carb/keto diet? Take advantage of this useful keto macro calculator.
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Who Invented Mac And Cheese
No one knows for sure, but the idea of combining macaroni noodles and cheese sauce goes back to the colonial era, a heady time when Yankee Doodle put a feather in his cap and called it “Macaroni”. So it’s old. Thomas Jefferson was an early adopter who spread the word about the delights of Macaroni and Cheese from the South to the rest of the country.
But modern-day macaroni and cheese came into existence during the Great Depression.
People in dire straights turned to cheap processed foods like Kraft Macaroni and Cheese Dinners. These meal kits included uncooked macaroni noodles and powdered cheese packets that mixed with milk and butter to become a poor mans cheese sauce. Or you could just use Velveeta, a substance so processed that the FDA wont even let them call itcheeseanymore.
They have to call Velveeta a cheese product.
Is Mac And Cheese Keto
No, a Mac and Cheese recipe is not keto-friendly for two reasons.
First, the cheese sauce from Mac and Cheese recipes contains lots of carbs from all-purpose flour and whole milk.
Next, the dish itself is made from elbow pasta or macaroni, pasta made from wheat, and they are high-carb products that quickly raise your blood sugar level.
It means that even without the pasta, a mac and cheese sauce is not keto-friendly and high in carbs.
So to enjoy Mac and Cheese flavors on a keto diet, you must make your own sauce and choose a pasta low-carb carb alternative you love.
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The Best Keto Mac & Cheese
Comfort food. Comfort food. Comfort food. Delicious, carb loaded foods something we all crave from time to time. Unfortunately for those of us following a ketogenic diet, eating comfort foods is easier said than done. Just because you follow a ketogenic diet doesnt mean you cant enjoy your favorite comfort foods from time to time
Keto Mac And Cheese With Pork Rinds For A Crunch
My favorite type of mac and cheese has a crispy top on it. Theres something to be said for the traditional shells with cheddar cheese sauce style, but it pales in comparison to a well cooked mac and cheese with an extra crunchy and cheesy topping.
To achieve that crisp youre normally going to turn to bread crumbsbut carbs! In place of bread crumbs, were using pork rinds. Pork rinds crisp up just as nicely and give a lovely flavor to the final dish. One word of caution in the preparation of this dish is that both the bacon and pork rinds have a good amount of salt in them, meaning you may want to take it easy on the amount of salt used. Simply add a healthy dose of crushed pork rinds to the top of your cauliflower with cheese sauce and bake!
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Low Carb Dieters Often Ask
Is Mac and Cheese bad for the Keto diet?
Yes, yes it is. But no worries, the Mac and Cheese we are going to make today is very low in carbohydrates . And it’s made with real cheese and dairy, unlike some macaroni and cheese mixes I could mention.
Is there a low carb macaroni?
Yes, thankfully there are several. So we won’t need to resort to cauliflower for a faux Keto Cauliflower Mac and Cheese. Ours will have real macaroni noodle goodness.
What brand of cheese is Keto-friendly?
All brands of cheese are Keto-friendly, although some cheeses are lower in carbs than others. The lowest in carbs are cheddar, Gouda, blue, and goat cheese and the highest are low-fat and overly processed cheeses. But if you actually want to eat Velveeta, then I won’t stop you.
What To Serve With Cauliflower Mac And Cheese
Unlike other keto mac and cheese out there that is a side dish, our keto cauliflower mac and cheese is a complete dish — it comes with chicken and spinach!
This means you won’t need anything else to serve with.
It is one of those keto recipes that are quick and easy to prepare and the whole family will love!
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It Could Help Lower The Risk Of Cancer
Cruciferous vegetables like cauliflower have been shown to slow cancerous tumor growth. How? Cruciferous vegetables are rich in glucosinolates, a sulfur-containing compound that has been shown to slow the growth of tumors.
Whats more, a high intake of cruciferous vegetables such as cauliflower has been shown to reduce the risk of lung and colorectal cancer, in particular.
Cauliflower Keto Mac And Cheese
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While this indulgent keto mac and cheese casserole may not be *exactly* like the traditional mac and cheese, its rich, hearty, and full of flavour – satisfying!
Note: This delicious recipe was first posted on my original blog, Celebration Generation, on September 30, 2020. It was transferred over to this blog – existing comments and all – on 9/27/2021, and updated on 5/5/2022.
This Mac and Cheese definitely needs the quotation marks – its not *exactly* like the real thing – regular mac n cheese- its a cheesey cauliflower dish.
However, when youre low carbbing and actual pasta is off the table, its got a satisfying mix of tastes and textures, and scratches that particular itch!
Drown it in a rich, creamy cheese sauce and it instantly becomes the ultimate comfort food, able to quiet those pasta cravings!
This low carb cauliflower mac and cheese recipe can be made vegetarian if needed, and served either as a main meal or a side dish.
Sometimes I get distracted by the Mac and Cheese name, forget that we are, in fact, talking about a dish that is almost entirely cauliflower… and toss in some broccoli florets to feel responsible.
Brains are weird sometimes. Anyway…
The Specs
This delicious cauliflower mac and cheese is far lower in carbs than traditional recipes, making it suitable for those on a low carb diet – or even a keto diet.
The nice thing is that this low carb recipe is one that can be enjoyed by the whole family.
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Keto Mac And Cheese Recipes
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Cheesy keto mac and cheese made 33 different ways! This and other easy keto recipes give endless inspiration for low-carb options.
Now you can enjoy this family-friendly side dish without breaking your keto diet!
Our Easy Keto Mac and Cheese and Baked Keto Mac and Cheese recipes were such simple delights, I was inspired to gather this list of creative ways to improvise with new flavors.
Cauliflower effortlessly replaces carb heavy noodles in such a way, you will never miss them!
After you browse through this list, be sure to check out Mountain Rose Herbs and stock up on all the spices and seasonings you need in your keto kitchen. They are our favorite source for organic herbs and spices, essential oils, and tea! Learn more about why we choose them over any other company here.
Easy Keto Mac and Cheese: Recipe here
Classic Baked Keto Mac and Cheese: Recipe here
Smoked Cauliflower Mac and Cheese: Make Easy Keto Mac and Cheese season with Smoked Salt or any of these great flavors of salt!
Smoked Mozzarella: Make Classic Baked Keto Mac and Cheese, add 1/2 cup each sliced roasted red peppers and diced smoked mozzarella. Top with according to the recipe and broil until melted do not bake.
Keto Cauliflower Mac And Cheese Recipe
This Keto Cauliflower Mac and Cheese will fix all your pasta cravings in less than 30 minutes!
Soft, tender steamed cauliflower bits coated with a cheesy mac and cheese sauce and only 5 grams of net carbs per serving! Its comfort food at its best!
Do you miss pasta dishes on your keto diet?
We all miss that cheesy Mac and Cheese classic dish, and this Keto Mac and Cheese is the best way to bring out all the flavor of a comforting mac and cheese dinner without the carbs from pasta.
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Why You’ll Love This
- Ultimate comfort food – This mac and cheese is the perfect ooey gooey crispy and cheesy bite!
- Easy to customize – With this recipe, it’s easy to switch out the noodles and cheese for something more tailored to you!
- Great for many occasions – Whether you have a special occasion like a holiday get together or you just want a delectable side tonight, this recipe is always in your toolkit.
- Crowd pleaser – We have yet to meet anyone who doesn’t like this recipe! All of our friends request it for parties and Chamere’s grandma approves.
Its Loaded With Vitamins
Cauliflower is rich in vitamin C and provides over 70% of the daily value in just one cup. The human body isnt capable of producing vitamin C itself, so its important you add foods into your diet that are a strong source of this immune-boosting vitamin.
This water-soluble vitamin is responsible for a wide variety of processes in the body including repair of tissues, absorption of iron, and decrease of LDL or bad cholesterol.
Cauliflower also contains vitamin K, which helps prevent blood clotting, helps to maintain brain function, bone-building, and a healthy metabolism. Vitamin K is also known to improve bone health and keep the skeletal muscle structures healthy.
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More Keto Recipes To Try
- Looking for an easy main course recipe that is always a hit? This Instant Pot Lemon Chicken is perfect!
- Craving comfort food? You are going to go wild for this Cheesy Keto Meatball Casserole!
- Keto Turkey Pot Pie is rich, creamy and so satisfying.
If you like this recipe don’t forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on , , and to see all my delicious recipes.
- ¼teaspoonfresh ground black pepper
- ¼teaspooncayenne pepperoptional
How To Prepare Keto Cauliflower Mac And Cheese:
1 Take a pan over medium-high heat and add butter in it.
2 Then add chopped onion and chopped garlic in it and stir well.
3 Then we have to add chopped ham and chilli flakes in it and stir well for 2 to 3 minutes.
4 Take a baking pan and add chopped cauliflower in it and bake it for 5 to 7 minutes and season it with salt.
5 Then melt 50 grams of butter in a saucepan and add garlic powder, cayenne, pepper, nutmeg, fresh thyme and stock cube and mix well.
6 Once everything is mixed well add cream and mix all together.
7 Then add 100 grams of cheese to it and cook it till it melted well and add fresh pepper to it.
8 Take a bowl and add cauliflower, onion, and ham and cheese sauce and mix well.
9 Now put this mixture into casserole and top with pine nuts and remaining cheese.
10 Bake it for 10 to 12 minutes at 200c.
11 Serve and enjoy!
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Join Our Jesus And Keto Movement
Looking for an online support system to help you stay the course on keto? As a family, we came to the keto diet looking at it from a Christian perspective.
As believers, we live our lives supported by Gods grace. Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives.
We invite you to join our and see if its not the key you have been missing. Be sure to request our FREE Jesus and Keto E-Book We hope it blesses you.