Keto Cauliflower Mac and Cheese

If you love gooey, cheesy goodness but not the carbs, you’re in luck. This quick and easy Keto Cauliflower Mac and Cheese is low carb Mac and cheese with full flavor and creaminess.

That’s right, all the yumminess of mac and cheese with a fraction of the carbs. If only all my veggies could be smothered in cheese. It’s low-carb, gluten-free, and full-flavor.

Luckily I’m not shy when it comes to getting my daily vegetables, but either way, Cauliflower “Mac” and Cheese is a wonderful addition to any meal. This post will cover everything you need to know for creamy keto mac and cheese. 

Keto Mac and Cheese Sauce

The most important part of mac and cheese is the sauce. To keep this low carb, gluten-free, and keto, I’ve made it without flour or corn starch. It’s still plenty creamy and coats the cauliflower well. There’s a simple trick which I’ll cover later.

Ingredients for Low-Carb Mac and Cheese Sauce

• Melted butter: For a burst of flavor, heat the butter first in the pan until browned.
• Heavy cream: Add thickness and rich flavor to the sauce.
• Whole milk: The main base for the sauce, with much fewer calories and fat than heavy cream.
• Shredded cheddar cheese: It wouldn’t be mac and cheese sauce without this.
• Salt and pepper: Enhances the flavors. Add the desired amount to taste.

How to Make the Sauce

1. Start by melting butter in a saucepan over medium heat. Continue cooking about 5 minutes, stirring often, until browned. 
2. Stir in heavy cream and milk. Heat, stirring often, just until a low simmer.
3. Sprinkle in shredded cheese while stirring. Continue stirring until evenly melted.
4. Sit in salt and pepper to taste. Cook about 5 to 10 minutes more, stirring often, until liquid has reduced and the sauce has slightly thickened. Remove from heat and mix into the roasted cauliflower pieces. 

How to Roast Cauliflower

1. Preheat oven to 425 degrees F. Wash and dry cauliflower florets. Chop into small pieces.
2. Evenly spread onto a greased baking sheets. Drizzle with olive oil, and sprinkle with salt and pepper.
3. Bake 14 minutes, or until tender and slightly browned. 

Tips for Making this Recipe

• Chop the cauliflower into small bits to resemble pasta pieces.
• Roast the cauliflower for the best flavor and texture.
• Brown the butter. This adds depth and richness to the sauce. It’s also a great trick for baked goods.
• Use whole milk instead of reduced fat for extra flavor and a thicker sauce.
• When heating sauce, use medium heat and stir often. The key is to not overheat or burn. Stirring often also helps prevent the cheese from clumping up.
• Continue cooking over low heat to evaporate some of the liquid and thicken the sauce.

Answers to Common Questions

Is Cauliflower Mac and Cheese Healthy?

It’s definitely healthier than regular mac and cheese. While it does contain plenty of calories and fats, it’s gluten-free, low in carbs and keto-friendly. A ½ cup serving contains about 330 calories, 14 grams of protein, 28 grams of fat, 2 grams of fiber, and 7 net carbs.

Looking for more healthy pasta alternatives? Try this refreshing lemon chicken pasta recipe for a delicious, light option!

Does it taste like mac and cheese?

The only difference is substituting cauliflower for pasta. The texture is quite similar and the flavor of the cauliflower is very mild, so the cheese sauce still shines through. Short answer, yes.

Do I need to use flour or cornstarch to thicken the sauce?

These are great thickening agents but contain gluten and/or extra carbs. My mac and cheese sauce uses an ideal ratio of liquid and cheese, so no thickeners are needed.

If you prefer a thicker and creamier sauce, try my Gluten-Free Mac and Cheese. It’s made with gluten-free pasta and the sauce is thickened with corn starch. It’s quite dreamy and super decadent.

How do I thicken the sauce?

If you prefer a thick and creamy cheese sauce, simply heat it (uncovered) longer to evaporate the liquid. About 10 minutes is all that’s needed. Be sure to heat over medium heat and stir often to prevent burning.

How to store leftovers

Store sealed in an airtight container in the fridge for up to 5 days. Freezing is not recommended as the texture will be soggy and liquidy once defrosted.

How to serve leftovers

Simply reheat in the microwave for about 45 seconds. You could also heat in the oven if you prefer.

Keto Cauliflower Mac and Cheese

Written by Matt | Plating Pixels

With Cauliflower Mac and Cheese you can enjoy all the goodness of mac and cheese without the gluten or carbs. Made with a rich and creamy homemade cheese sauce.

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Course Side

Cuisine American

Servings 6 cups

Calories 334 kcal

Equipment

• Baking Sheet
• Saucepan
• Large bowl

Ingredients

  

1x2x3x

• 24 ounces cauliflower florets
• 1 tablespoon olive oil
• ½ teaspoon salt divided
• ½ teaspoon pepper divided
• 2 tablespoons butter
• 1 ¼ cups whole milk
• ½ cup heavy cream
• 2 cups shredded cheddar cheese
• Paprika as a garnish

Instructions

 

• Preheat oven to 425 degrees F. Wash and dry cauliflower florets. Chop into small pieces and evenly spread onto a greased baking sheet.
• Drizzle with olive oil, and sprinkle with half of salt and pepper.
• Bake 14 minutes, or until tender and slightly browned. Remove from the oven and set aside.

To make the sauce:

• Melt butter in a saucepan over medium heat. Continue cooking about 5 minutes, stirring often, until browned.
• Stir in milk and heavy cream. Heat just until a low simmer.
• Sprinkle in shredded cheese while stirring. Continue stirring until evenly melted.
• Stir in the remaining salt and pepper. Heat about 5 to 10 minutes more, stirring often, until liquid has reduced and the sauce has thickened slightly.
• Remove from heat and mix into the roasted cauliflower pieces in a large bowl. Sprinkle with paprika and serve.

Notes

• Chop the cauliflower into small bits to resemble pasta pieces.
• Roast the cauliflower for the best flavor and texture.
• Brown the butter. This adds depth and richness to the sauce. It’s also a great trick for baked goods.
• Use whole milk instead of reduced fat for extra flavor and a thicker sauce.
• When heating sauce, use medium heat and stir often. The key is to not overheat or burn. Stirring often also helps prevent the cheese from clumping up.
• Continue cooking over low heat to evaporate some of the liquid and thicken the sauce.

Nutrition Facts

Keto Cauliflower Mac and Cheese

Serving Size

 

0.5 cup

Amount per Serving

Calories

334

% Daily Value*

Fat

 

28

g

43

%

Saturated Fat

 

16

g

100

%

Cholesterol

 

82

mg

27

%

Sodium

 

525

mg

23

%

Potassium

 

458

mg

13

%

Carbohydrates

 

9

g

3

%

Fiber

 

2

g

8

%

Sugar

 

5

g

6

%

Protein

 

14

g

28

%

Vitamin A

 

868

IU

17

%

Vitamin C

 

55

mg

67

%

Calcium

 

367

mg

37

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword Cauliflower Mac and Cheese, gluten free mac and cheese, Keto Mac and Cheese

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