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.
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 Low Carb 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 Mac n Cheese Ingredients
- 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 Keto Mac and Cheese
- Prepare the equipment. Preheat the oven to 375 degrees F. Grease a 9X13 casserole dish and set aside.
- 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.
- 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.
- 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.
- Prepare the topping. Meanwhile, prepare the topping by combining the melted butter, panko bread crumbs and parmesan cheese in a small bowl. Set aside.
- 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.
Tips To Make the Best 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.
Frequently Asked Questions
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.
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.
Cool Keto Mac and Cheese completely and store in an airtight container in the fridge for up to 3 days. Reheat in microwave.
I do not recommend freezing this dish, as the cauliflower will become watery after freezing
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.
More Keto and Low Carb Recipes
- Low Carb Keto Garlic Bread
- Shrimp Fajitas Skillet Recipe
- Creamy 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!
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Keto Cauliflower Mac and Cheese
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.
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