Generic selectors
Exact matches only
Search in title
Search in content
  • Recipes
    • All Recipes
    • Breakfast/Brunch
    • Appetizer
    • Main Dish
    • Side Dish
    • Salad
    • Pasta
    • Dessert
    • Soup
    • Kid Friendly
    • Healthy Recipes
    • 30 Minute or Less
    • Sauces & Condiments
    • Bread
  • About Me
  • Work With Me
  • Contact
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Cookin' with Mima

Easy Delicious Bites

Privacy Policy Accessibility
Generic selectors
Exact matches only
Search in title
Search in content
  • Recipes
    • All Recipes
    • Breakfast/Brunch
    • Appetizer
    • Main Dish
    • Side Dish
    • Salad
    • Pasta
    • Dessert
    • Soup
    • Kid Friendly
    • Healthy Recipes
    • 30 Minute or Less
    • Sauces & Condiments
    • Bread
  • About Me
  • Work With Me
  • Contact
  • Generic selectors
    Exact matches only
    Search in title
    Search in content
Generic selectors
Exact matches only
Search in title
Search in content
Home » Diet » Low Carb » Keto Cauliflower Mac and Cheese

Keto Cauliflower Mac and Cheese

No ratings yet
Rate this Recipe
Total 40 mins
Cook Time 30 mins
Serves 4 servings

By: Mariam E.  |  March 29, 2022This post may contain affiliate links, read my disclosure policy for details

Jump to Recipe Print Recipe
Pin8
Share
Yum

Keto cauliflower mac and cheese is creamy, dreamy and irresistibly cheesy. This healthy dish eliminates carb-laden pasta and replaces it with tender cauliflower florets bathed in a three-cheese sauce.  This comfort food keto macaroni has all the flavors you’ve loved since you were a child. You won’t believe this is low carb mac and cheese. 

Low carb mac and cheese in a casserole dish.

This Keto macaroni substitute makes it possible for you to enjoy all of your favorite pasta recipes even when you’re on a Low Carb or Keto diet. Cauli mac and cheese is every bit as tasty as the original recipe but without all the guilt. 

If you love cauliflower, try my Cheesy Cauliflower Bread Sticks, Cauliflower Pizza, or Buffalo Cauliflower Wings.

Why You’ll Love This Keto Mac and Cheese

  • It’s healthy. Cauliflower is full of nutrients and is a great substitute for macaroni pasta. Leave out or substitute the breadcrumbs for gluten free mac and cheese.
  • It’s fast. Following just 10 minutes of prep, this cauli mac and cheese will be on the table in about 30 minutes. Enjoy comfort food in no time at all. 
  • It’s customizable. This keto macaroni recipe is exceptional as written, but you can easily add veggies, chicken, bacon and even lobster to customize this recipe.

Keto Macaroni Ingredients

Ingredients needed for low carb mac and cheese.
  • Cauliflower: look for a medium to large-sized cauliflower and cut it into florets.
  • Water: for boiling the cauliflower
  • Salt: adding salt to the cooking water allows you to perfectly season the cauliflower while it cooks. 
  • Milk: use whole milk (or even heavy cream) to keep this Keto but substitute low fat milk if that’s not a concern.
  • Cream Cheese: bring the cheese to room temperature, and it will blend smooth and creamy.
  • Seasoning: a combination of garlic powder, dried parsley, ground black pepper and salt will give this cauli mac and cheese lots of flavor.
  • Cheese: use freshly grated colby jack and mozzarella cheese.
  • Unsalted Butter: for making the topping.
  • Panko Bread Crumbs: Substitute with gluten free breadcrumbs for a gluten free recipe.
  • Parmesan cheese: freshly grated cheese gives the topping a nutty flavor.
  • Red Pepper Flakes: for just a touch of spiciness.
  • Chopped Parsley: to garnish.

How To Make Low Carb Mac and Cheese

  • Prepare the equipment. Preheat the oven to 375 degrees F. Grease a 9X13 casserole dish and set aside.
Cooked cauliflower florets in a bowl.
  • Boil the cauliflower. Heat a large pot with water and salt on a medium flame. Once the water starts to boil, add the cauliflower florets and cook for 4-5 minutes until tender and crisp. Drain the water and keep the cauliflower aside.
Process of making cheese sauce for keto mac and cheese
  • Prepare the cheese sauce. Heat a medium sized dutch oven over medium flame. Add in the milk and cream cheese, whisk until well combined. Stir in the garlic powder, dried parsley, pepper and salt. Slowly add in the 1 cup of colby jack cheese and mozzarella cheese and off the flame. Whisk until the cheeses are completely melted.
Combining cauliflower and cheese for cauli mac and cheese.
  • Add the cauliflower. Add the blanched cauliflower florets to the cheesy mixture. Mix until well combined and transfer the cauliflower mixture to the prepared casserole dish.
Mix of cheese bread crumbs and butter for crunchy topping.
  • Prepare the topping. Meanwhile, prepare the topping by combining the melted butter, panko bread crumbs and parmesan cheese in a small bowl. Set aside.
Assembling keto mack and cheese for baking.
  • Add the toppings. Sprinkle the reserved colby jack cheese over the cauliflower evenly, followed by the sprinkle of prepared toppings and crushed chili flakes.
  • Bake and serve. Bake the mac and cheese for 20 minutes until the cheese is completely melted and bubbly. Garnish the keto mac and cheese with parsley and serve.
A scoop of cheese cauliflower mac and cheese.

Tips To Make Keto Cauliflower Mac and Cheese

  • Don’t overcook the cauliflower. It will continue to cook as it bakes. 
  • Drain the cauliflower very well so your mac and cheese isn’t watery.
  • Experiment with different cheeses. Cheddar, fontina, mozzarella and gouda are all great alternatives.
  • Always use freshly grated cheese. It will melt better and smoother and taste creamier.
  • Don’t overheat the cheese sauce or it may break and become oily.
  • To make the topping extra crunchy, broil for a few minutes before serving. 
  • No cauliflower? Steamed broccoli can also be used, but the flavor will be a little more pronounced.
  • Customize this recipe by adding garlic, chopped veggies, shredded chicken or bacon. 
  • Make it spicy by adding sliced jalapeno or green chilis. 
  • Mix in Buffalo sauce for even more flavor. 
Keto mac and cheese in a bowl with a fork.

Frequently Asked Questions

Why is my cauliflower mac and cheese watery?

The best way to ensure that Keto Cauli Mac and Cheese doesn’t end up watery is to drain the cauliflower well before assembling the dish. After boiling the cauliflower, drain it in a colander and allow it to drain for several minutes while you prepare the rest of the ingredients. 

How do I thicken keto macaroni?

Flour and cornstarch are common thickeners, but both are forbidden on a Keto diet. If this sauce isn’t as thick as you’d like it, try adding a little more cream cheese. 

What does cauli mac and cheese taste like?

Let’s be frank. We know this isn’t real “mac and cheese.” We know this is cheese covered cauliflower, but the final flavor and texture are similar to traditional macaroni and cheese. This recipe is perfect for helping you push through those pasta cravings when on a Keto or Low Carb diet.

How do I store and reheat Keto Cauliflower Mac and Cheese?

Cool Keto Mac and Cheese completely and store in an airtight container in the fridge for up to 3 days. Reheat in microwave.

Can I freeze Low Carb Mac and Cheese?

I do not recommend freezing this dish, as the cauliflower will become watery after freezing. but if you have to, after assembling the dish, wrap it securely in plastic wrap and then foil. Freeze up to three months. Defrost overnight in the fridge and bake as directed or add 10-15 minutes to the cooking time if baking from frozen. I recommend that you add the breadcrumb mixture just before cooking. The final texture of the dish may not be the same as when baked fresh. 

What to serve with cauli mac and cheese?

Enjoy this mac and cheese as a main dish or a side. It pairs perfectly with dishes like Garlic Butter Turkey Meatballs, Garlic Mushroom Chicken Thighs and Cilantro Lime Shrimp.

Cauliflower mac and cheese in a casserole dish.

More Keto and Low Carb Recipes

  • Low Carb Keto Garlic Bread
  • Shrimp Fajitas Skillet RecipeCreamy
  • Sundried Tomato Chicken Thighs
  • Low Carb Breakfast Potato Skillet
  • Cauliflower Pizza

I hope you enjoy all the recipes I share with you, including this delicious Low Carb Mac and Cheese recipe. I hope you try it, enjoy it, rate it, and share it with your friends and family!

If you try this recipe and liked it, please leave a star rating and comment below. Use my hashtag to share it with me on Instagram so I can see your delicious recreations! Also, follow me at Cookin’ With Mima on FACEBOOK |INSTAGRAM |PINTEREST for all of my latest social posts and recipes.

Low carb mac and cheese in a casserole dish.

Keto Cauliflower Mac and Cheese

No ratings yet
Created by Mariam E.
Keto cauliflower mac and cheese is creamy, dreamy and irresistibly cheesy. This healthy dish eliminates carb-laden pasta and replaces it with tender cauliflower florets bathed in a three-cheese sauce.  This comfort food keto macaroni has all the flavors you’ve loved since you were a child.
Print
Pin
Rate
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Dish, Side Dish
Cuisine American
Servings 4 servings
servings

Ingredients

  • 1 whole head cauliflower cut into florets
  • 3 cups water
  • 1 teaspoon salt
  • ¾ cup whole milk
  • 2 oz cream cheese at room temperature
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • ½ teaspoon ground black pepper
  • 1 ½ cups colby jack cheese grated
  • 1 cup mozzarella cheese grated
  • ½ tsp Salt to taste, if needed

For topping

  • 1 tablespoon unsalted butter melted
  • ¼ cup panko bread crumbs
  • ¼ cup parmesan cheese grated
  • 1 teaspoon crushed red pepper flakes
  • Chopped parsley to garnish

Instructions

  • Preheat the oven to 375 degrees F. Grease a 9X13 casserole dish and set aside.
  • Heat a large pot with water and salt on a medium flame. Once the water starts to boil, add the cauliflower florets and cook for 4-5 minutes until tender and crisp. Drain the water and keep the cauliflower aside.
  • Heat a medium sized dutch oven over medium flame. Add in the milk and cream cheese, whisk until well combined.
  • Stir in the garlic powder, dried parsley, pepper and salt. Slowly add in the 1 cup of colby jack cheese and mozzarella cheese and off the flame. Whisk until the cheeses are completely melted.
  • Add the blanched cauliflower florets to the cheesy mixture. Mix until well combined and transfer the cauliflower mixture to the prepared casserole dish.
  • Meanwhile, prepare the topping by combining the melted butter, panko bread crumbs and parmesan cheese in a small bowl. Set aside.
  • Sprinkle the reserved colby jack cheese over the cauliflower evenly, followed by the sprinkle of prepared toppings and crushed chili flakes.
  • Bake the mac and cheese for 20 minutes until the cheese is completely melted and bubbly.
  • Garnish the keto mac and cheese with parsley and serve.

Notes

  • Drain the cauliflower very well so your mac and cheese isn’t watery.
  • Experiment with different cheeses. Cheddar, fontina, mozzarella and gouda are all great alternatives.
  • Always use freshly grated cheese. It will melt better and smoother and taste creamier.
  • Don’t overheat the cheese sauce or it may break and become oily.
  • To make the topping extra crunchy, broil for a few minutes before serving. 
  • No cauliflower? Steamed broccoli can also be used, but the flavor will be a little more pronounced.
  • Customize this recipe by adding garlic, chopped veggies, shredded chicken or bacon. 
  • Make it spicy by adding sliced jalapeno or green chilis. 
  • Mix in Buffalo sauce for even more flavor. 

Nutrition

Calories: 419kcal | Carbohydrates: 16g | Protein: 26g | Fat: 29g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 88mg | Sodium: 1359mg | Potassium: 653mg | Fiber: 3g | Sugar: 7g | Vitamin A: 1038IU | Vitamin C: 69mg | Calcium: 700mg | Iron: 2mg
Tried this recipe?Rate the recipe below and mention @cookinwithmima and tag #cookinwithmima so I can see your recreations.
Pin8
Share
Yum

Reader Interactions

Leave A Reply & Rate Recipe Cancel reply

Your email address will not be published. Required fields are marked with *
Recipe Rating




Primary Sidebar

Welcome, I'm Mima!

Cookin' With Mima blog is a place where you can find hundreds of easy and delicious family-friendly recipes that are bound to please even your toughest critics. My goal is to make your cooking experience a lot easier and yummier!

More About Mima

Free Email Bonus!

5 Secrets to Delicious, Easy Meals!

Ramadan Recipes

A platter of chicken shawarma with dip and sides.

Homemade Lebanese Chicken Shawarma

baklava bird nest after baking

Pistachio Bird Nest Baklava

close up shot of the ghraybeh cookies

Lebanese Ghraybeh Shortbread Cookies

close of shot of a piece of kibbeh after baking

Lebanese Kibbeh (Kibbeh bil Sanieh)

Fried atayef garnished with ground pistashios

Atayef with Ashta

A bowl of chicken lentil soup with fried pita and lemon as garnish.

Lebanese Chicken and Lentil Soup

Trending Recipes

Shrimp and Vegetable served on a black plate

Shrimp and Vegetable Skillet

zoom in shot showing a piece of pear cake from the top.

Moist Pear Cake Recipe

Easy Orange Chicken Recipe

Easy Orange Chicken Recipe

Four spicy honey garlic salmon pieces with lime wedges in a cast ion skillet.

Spicy Honey Garlic Salmon

Blueberry Bundt Cake recipe

Super Moist Blueberry Bundt Cake

Namoura (نمورة)

Namoura

Huffpost
Forbes
Entrepreneur
The Drum
Inc

Footer

Cookin' with Mima
  • Home
  • About
  • Recipes
  • Work With Me
  • Contact
  • Accessibility
©2022 Cookin With Mima | Privacy Policy
Back To Top