Keto Friendly Cauliflower Mac and Cheese

Real macaroni is mostly carbs. This keto friendly cauliflower mac and cheese swaps the pasta for small cauliflower florets and keeps everything else people love: a thick, cheesy sauce and a bubbly, golden top. It's warm, creamy and filling, and has only about 6 grams of net carbs per serving.

The biggest problem with cauliflower mac and cheese is water. Cauliflower holds a lot of it, and that water leaks into the sauce while baking. The steps below show you how to stop that.

Quick Facts

• Prep time: 15 minutes
• Cook time: about 30 minutes
• Total time: about 45 minutes
• Servings: 6
• Difficulty: Easy
• Diet: Keto, low carb, gluten-free, vegetarian
• Pan: 8×8-inch or 2-quart baking dish

Ingredients

• 1 large head cauliflower (about 2½ lb / 1.1 kg), cut into small, bite-size florets (about 6 cups)
• 1 teaspoon salt (for the cooking water)
• ½ cup (120 ml) heavy cream
• 2 oz (55 g) cream cheese, cubed
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• ¼ teaspoon smoked paprika
• ¼ teaspoon salt and ¼ teaspoon black pepper
• 1½ cups (170 g) sharp cheddar cheese, shredded, divided
• ½ cup (55 g) mozzarella, shredded
• ¼ cup (25 g) grated Parmesan (for the top)

Shred your own cheese. Bagged shredded cheese has a coating that stops it from melting smoothly. Block cheese makes a much silkier sauce.

How to Make It

1. Heat the oven. Preheat to 375°F (190°C). Grease the baking dish.

2. Cook the cauliflower. Bring a large pot of salted water to a boil. Add the florets and cook for 4–5 minutes, until just tender when you poke one with a fork. It should still have a little bite. It will soften more in the oven.

3. Dry it well. This is the key step. Drain the cauliflower and spread it on a clean kitchen towel or paper towels. Let it steam for 5 minutes, then pat it dry. Removing water now stops the dish from getting soupy later.

4. Make the sauce. In a medium pot over medium-low heat, warm the heavy cream and cream cheese, whisking until smooth (about 2–3 minutes). Stir in the mustard, garlic powder, paprika, salt and pepper.

5. Add cheese. Take the pot off the heat. Add 1 cup cheddar and all the mozzarella a handful at a time, stirring until melted and smooth. Adding cheese off the heat stops it from getting grainy or oily.

6. Combine. Add the dry cauliflower to the sauce and stir gently until coated. Pour it into the baking dish.

7. Top it. Sprinkle with the remaining ½ cup cheddar and the Parmesan.

8. Bake. Bake for 18–22 minutes, until bubbly around the edges and golden on top. For a darker top, broil for 1–2 minutes at the end. Watch it closely.

9. Rest. Let it sit for 5 minutes before serving. The sauce thickens as it cools slightly.

Tips for Creamy, Not Watery Results

• Don't overcook the cauliflower. Mushy cauliflower releases even more water.
• Dry, dry, dry. Spend the extra 5 minutes drying the florets.
• Use full-fat dairy. Low-fat cream cheese and milk make a thin sauce.
• Roast instead (optional). For the least water and the most flavor, roast the florets at 425°F for 15 minutes instead of boiling.

Common Problems

It's watery. The cauliflower wasn't dried well or was overcooked. Next time, roast it or dry it longer. Let the finished dish rest 10 minutes to thicken.

The sauce is grainy or oily. It got too hot after adding cheese. Always add cheese off the heat.

It tastes bland. Cauliflower needs strong cheese. Use sharp or extra-sharp cheddar and don't skip the mustard.

The top isn't golden. Broil for 1–2 minutes at the end.

Variations

• Bacon: Stir in 4 slices of cooked, crumbled bacon.
• Crunchy topping: Mix 2 tablespoons crushed pork rinds with the Parmesan for a crispy, keto "breadcrumb" top.
• Spicy: Add a chopped jalapeño and use pepper jack cheese.
• Broccoli: Swap half the cauliflower for broccoli florets.
• Stovetop only: Skip baking. Stir the cooked, dried cauliflower into the hot sauce and serve right away.

What to Serve With It

It's a perfect side for grilled chicken, steak, pork chops, burgers or baked salmon. For a lighter low-carb lunch the next day, try it next to a scoop of chicken salad made with Greek yogurt.

Storage, Freezing and Reheating

Fridge: Store in an airtight container for 3–4 days.

Freezer: It can be frozen for up to 2 months, but the sauce may become a little watery and grainy after thawing. Thaw overnight in the fridge and stir well while reheating.

Reheat: Microwave single servings for 1–2 minutes, stirring halfway. For a larger amount, cover with foil and bake at 350°F for 15–20 minutes until hot.

Nutrition Estimate

Per serving (1/6 of the recipe):

• Calories: about 290
• Fat: about 23 g
• Protein: about 14 g
• Total carbs: about 8 g
• Fiber: about 3 g
• Net carbs: about 5–6 g

FAQs

Can I use frozen cauliflower?

Yes. Thaw it, then squeeze or pat it very dry. Frozen cauliflower holds more water, so drying is extra important.

Does it taste like real mac and cheese?

It tastes cheesy and creamy, but you can still tell it's cauliflower. With sharp cheddar and a golden top, many people love it.

Can I make it ahead?

Yes. Assemble it, cover and refrigerate for up to 1 day. Add 5–10 minutes to the baking time.

Can I use milk instead of heavy cream?

Milk has more carbs and makes a thinner sauce. Heavy cream is best for keto.

More Recipes to Try

• Keto Low Carb Pizza Crust With Almond Flour (coming soon)
• No Bake Keto Peanut Butter Chocolate Pie (coming soon)
• High Protein Low Carb Chicken Salad Without Mayo (coming soon)
• Easy Homemade Mac and Cheese Without Flour (coming soon)
• Browse all recipes

A Final Note

The trick to great cauliflower mac and cheese isn't the cheese. It's getting the water out. Cook the florets just until tender, dry them well, and you'll get a thick, creamy, cheesy bake every time.