Keto Cauliflower Mac Cheese Recipe: Creamy Low-carb Delight!

Keto Cauliflower Mac Cheese Recipe Creamy Low-carb Delight!
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Keto Cauliflower Mac Cheese Recipe
This ketocauliflower mac and cheese gives you all the cheesy and hearty goodness of mac and cheese, minus all the carbs and calories! It's quick to make and even quicker to eat!

Hey, it’s Anne here from Beyond the Bayou blog. Today I’m sharing a lightened-up version of one of my favorite comfort foods – Keto Cauliflower Mac Cheese! But don’t worry, this “mac” and cheese is still just as creamy and delicious as the regular kind, it just skips the pasta.

I first tried cauliflower as a substitute for macaroni a few years back when I went keto to slim down before my daughter’s wedding. I was skeptical at first, but this dish quickly became a staple in our house.

Even though I’m not doing keto anymore, I still make this cauliflower mac and cheese regularly. It’s just so satisfying without leaving me feeling weighed down. The tender cauliflower soaks up all the cheesy sauce beautifully. It’s decadent but lighter than pasta. Give it a try, I know you’re going to love this tasty low-carb treat!

What is Cauliflower Mac and Cheese?

Cauliflower mac and cheese is just like classic mac and cheese but with a keto twist. Instead of macaroni, we use cauliflower florets. The dish still features the same rich, cheesy sauce you love from traditional mac and cheese. Even if you’re a big pasta fan, you’ll likely enjoy the flavors in this dish.

Roasted cauliflower takes the place of macaroni perfectly, making it a great option for those on a keto diet. Whether you serve it as a keto side dish or a vegetarian main dish, it’s sure to be a hit.

What Makes This Cauliflower Cheese Different?

This cauliflower cheese recipe stands out for its thick, creamy, and super cheesy goodness. The cauliflower is cooked just right and drenched in a luscious cheese sauce, ensuring you only taste the rich, cheesy flavor, not the cauliflower.

Easy and Delicious

It’s incredibly easy to make and uses two fantastic cheeses: Gruyere and sharp cheddar.

  • Gruyere Cheese: Known for its smooth, creamy texture and sophisticated flavor, Gruyere is a top choice for mac and cheese.
  • Sharp Cheddar Cheese: To give your cauliflower cheese that classic yellow color and authentic taste, sharp cheddar is a must. It adds the perfect kick to the sauce, making it irresistible.

Why You’ll Love This Keto Mac And Cheese Recipe!

  • Classic Taste with Real Ingredients: Enjoy all the flavors of traditional mac and cheese with wholesome ingredients.
  • Tender and Caramelized: The cauliflower gets perfectly tender and caramelized, blending beautifully with the creamy cheese sauce.
  • Quick and Easy: Ready in under 30 minutes, perfect for a quick meal.
  • Simple Ingredients: Only 6 ingredients needed!
  • Low Carb: Each serving has just 5 grams of net carbs.
  • Healthy Choice: No white flour, naturally gluten-free, and packed with vitamins.
  • Family-Friendly: Super easy to make and a hit with everyone in the family!

Overview: How To Make Keto Cauliflower Mac Cheese?

Overview How To Make Keto Cauliflower Mac Cheese

This Keto Cauliflower Mac and Cheese recipe offers all the cheesy, hearty goodness of traditional mac and cheese, but without the carbs and calories. It’s a quick and easy dish to prepare, perfect for those following a keto diet or anyone looking for a healthier alternative to a classic comfort food. The rich, creamy cheese sauce pairs perfectly with tender cauliflower, creating a delicious and satisfying meal that’s sure to become a favorite.

To start, preheat your oven to 180C/350F and grease a 9 x 13-inch baking dish. Prepare your cauliflower by chopping it into bite-sized pieces and microwaving it for about 5 minutes until tender. You can also boil the cauliflower if you prefer. Once cooked, remove any excess liquid and transfer the cauliflower to the baking dish.

Next, in a small saucepan, heat the full-fat yogurt and cream cheese over medium heat. As the mixture begins to bubble at the edges, whisk it together until smooth. Add the Dijon mustard, onion powder, garlic powder, salt, and pepper, then stir in 1 1/2 cups of shredded mozzarella and sharp cheddar cheese. Continue whisking for 2-3 minutes until the cheese is fully melted and the sauce is well combined.

Pour the creamy cheese sauce over the cauliflower in the baking dish, ensuring each piece is thoroughly coated. Sprinkle the remaining shredded cheese on top, then bake for 15-20 minutes until the dish is bubbling and the cheese is melted and golden. Serve this keto-friendly mac and cheese hot and enjoy the comforting, cheesy flavors without the guilt.

Keto Cauliflower Mac Cheese Recipe Creamy Low-carb Delight!

Keto Cauliflower Mac Cheese Recipe

This ketocauliflower mac and cheese gives you all the cheesy and hearty goodness of mac and cheese, minus all the carbs and calories! It's quick to make and even quicker to eat!
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Course: Appetizer
Cuisine: American
Prep Time: 5 minutes
Cook Time: 2 hours 15 minutes
Total Time: 2 hours 20 minutes
Calories: 246kcal
Author: Anne Carter
Servings: 4


  • Large Pot
  • Strainer
  • Baking Dish
  • Mixing Bowl
  • Whisk


  • 1 head cauliflower approximately 4 cups chopped
  • 1 cup plain yogurt full fat
  • 4 tablespoons cream cheese
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt to taste
  • 1/2 teaspoon pepper to taste
  • 1 tablespoon Dijon mustard
  • 1 cup mozzarella cheese shredded
  • 1 cup sharp cheddar cheese shredded


  • Preheat oven to 180C/350F.
  • Grease a 9 x 13-inch baking dish.
  • Microwave or boil chopped cauliflower until tender.
  • Heat yogurt and cream cheese until bubbling, whisk in spices and shredded cheese.
  • Pour cheese sauce over cauliflower, sprinkle with more cheese, bake until bubbly.


Calories: 246kcal | Carbohydrates: 8g | Protein: 18g | Fat: 15g | Sodium: 803mg | Potassium: 587mg | Fiber: 5g | Vitamin A: 634IU | Vitamin C: 70mg | Calcium: 403mg | Iron: 1mg
Keyword Best keto cauliflower mac cheese, cauliflower mac cheese, Easy keto cauliflower mac cheese, keto cauliflower mac cheese, keto cauliflower mac cheese recipe

Expert Tips For Making The Best Keto Mac And Cheese!

  • Perfect Cauliflower Texture: Cook your cauliflower until it’s tender but still firm. Overcooking will make it mushy, and you want it to have a bit of bite, similar to traditional macaroni.
  • Smooth and Creamy Sauce: To keep your cheese sauce silky, add the cheese gradually. Whisk each addition until fully melted before adding more. This prevents a grainy texture.
  • Softened Cream Cheese: Ensure your cream cheese is softened before mixing. If it’s too cold, it can curdle and ruin the sauce. For a twist, feel free to swap in Gruyere, Gouda, or Monterey Jack—just make sure they’re shredded for smooth melting.
  • Customizable Spice Blend: Don’t feel limited by the suggested spices. Use your favorite herbs and spices to give the dish your personal touch.
  • Topping Options: While crispy bacon is delicious, experiment with other toppings like sautéed onions, chives, or even more cheese. Get creative and make it your own!

What To Serve With Cauliflower Mac Cheese?

What To Serve With Cauliflower Mac Cheese

Guide To Store Leftovers!

  • To Store: Place any leftovers in an airtight container and keep them in the fridge for up to five days.
  • To Freeze: For longer storage, transfer the leftovers to a freezer-safe container. They can be frozen for up to two months.

Is Cheese Keto-Friendly?

YES! Thank goodness. But always remember this; â€œin moderation.” Yes, cheese is totally acceptable on a low-carb and Keto diet, but don’t add it to every meal. Cheese still has calories, and too much cheese equals too many calories, which will not help with losing weight. 

Why Is My Cauliflower Mac And Cheese Watery?

If you see extra liquid at the bottom of the baking dish or the sauce separating from the cauliflower, it means the sauce is too thin. Let the sauce simmer longer until it thickens up to a texture like condensed milk or honey.

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