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A scoop of cheese cauliflower mac and cheese.

Keto Cauliflower Mac and Cheese

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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. 
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Dish, Side Dish
Cuisine American
Servings 4 servings


  • 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


  • 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.


  • 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. 


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
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