Keto Mac and Cheese | Diabetes Strong

Keto Mac and Cheese | Diabetes Strong


In the mood for some cheesy comfort food that’s still healthy and low in carbs? You have to try this creamy, delicious, easy keto mac and cheese with cauliflower!

Who doesn’t love diving into their favorite comfort food? This keto mac and cheese is low-carb, gluten-free, and so easy to make for a delicious bowl you can feel good about devouring!

The secret is to use cauliflower instead of pasta. Tossed in a rich sauce and baked until melted and bubbly, this dish is a healthy way to indulge even your cheesiest cravings.

How to make keto mac and cheese

Making this recipe is as simple as steaming the cauliflower, melting together the sauce ingredients, mixing it all up, then popping the whole thing in the oven!

Ingredients for recipe separated into different bowls and ramekins, as seen from above

Step 1: Preheat the oven to 400°F.

Step 2: Add the cauliflower to a large pot and fill to 1 inch with water.

Cauliflower florets in large pot

Step 3: Bring to a boil, cover, and allow to simmer until the cauliflower is tender but still firm, about 10-15 minutes.

Step 4: Drain the cauliflower and transfer to an 8×8 baking dish.

Cooked cauliflower in an 8x8 square baking dish

Step 5: Return the pot to the stovetop and set to medium heat. Add the heavy cream, cream cheese, butter, garlic powder, and pepper. Stir until smooth.

Sauce ingredients in a large pot

Step 6: Add in half the cheddar cheese and all the Romano cheese.

Cheddar and Romano cheese added to the pot of sauce

Step 7: Stir until the cheese is melted and the sauce is thick.

Cheese sauce mixed together in a pot on the stove, stirred with a wooden spoon

Step 8: Pour the sauce over the cauliflower florets in the baking dish.

Cheese sauce poured over cauliflower in an 8x8 baking dish

Step 9: Stir, mashing gently, until the cheese and cauliflower are mixed.

Cooked cauliflower mixed with the cheese sauce in an 8x8 baking dish with a fork

Step 10: Spread the remaining cheddar cheese on top.

Cheddar cheese on top of the unbaked cauliflower and cheese mixture

Step 11: Bake for 25 minutes or until cheese is bubbly on top.

Baked mac and cheese with cauliflower, as seen from above

Step 12: Garnish with parsley if desired and serve warm.

Your rich and hearty cauliflower mac and cheese is ready to be devoured! I truly can’t think of a better way to enjoy a giant bowl of veggies.

Baked mac and cheese with cauliflower in a baking dish, garnished with parsley

Variations for this recipe

When it comes to comfort food, I like to keep things pretty simple. Just give me cheese, cheese, and more cheese, please!

But of course, there are SO many delicious ways to play with the flavors of your low-carb mac and cheese. Feel free to get as creative as you like.

We all know that bacon makes everything better, and this dish is no exception. When you mash together the cheese sauce and cooked cauliflower, you could sprinkle in some cooked and chopped bacon before baking.

Shredded chicken is another way to add some protein while keeping things on the lighter side. Or, if you really want a punch of flavor, some ground sausage or chorizo would be delicious.

Of course, you can always try different herbs on top of your mac and cheese. Parsley is a classic, but green onion, cilantro, or even fresh dill would be fun ways to try different flavors.

When it comes to comfort food, go ahead and make it YOUR way! After all, with a cheese sauce like this one, it’s pretty hard to go wrong.

A spoon scooping out a serving of cauliflower mac and cheese from a white baking dish

Storage

Want to know one of my favorite parts about this dish? It makes GREAT leftovers!

Simply store any extra mac and cheese in an airtight container in the refrigerator. Once you’re ready to enjoy, I recommend reheating in the oven at 350°F until heated through. Leftovers should be eaten within 2-3 days.

Overhead view of two bowls of cauliflower mac and cheese next to fresh parsley

Other healthy keto comfort food recipes

Looking for more hearty recipes that will fill you up without knocking you out of ketosis? With a few ingredient swaps, we can transform so many delicious comfort foods into totally keto-friendly dishes! Here are a few of my favorites I know you’ll love:

For even more delicious low-carb inspiration, be sure to check out this Ketogenic Meal Plan!

When you’ve made this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Keto Mac and Cheese

In the mood for some cheesy comfort food that’s still healthy and low in carbs? You have to try this creamy, delicious, easy keto mac and cheese with cauliflower!

Prep Time:15 minutes

Cook Time:25 minutes

Total Time:40 minutes

Servings:4

Two bowls of Keto mac and cheese with cauliflower

Instructions

  • Preheat the oven to 400°F.

  • Add the cauliflower to a large pot and fill to 1 inch with water.

  • Bring to a boil, cover, and allow to simmer until the cauliflower is tender but still firm, about 10-15 minutes.

  • Drain the cauliflower and transfer to an 8×8 baking dish.

  • Return the pot to the stovetop and set to medium heat. Add the heavy cream, cream cheese, butter, garlic powder, and pepper. Stir until smooth.

  • Add in half the cheddar cheese and all the Romano cheese.

  • Stir until the cheese is melted and the sauce is thick.

  • Pour the sauce over the cauliflower florets in the baking dish.

  • Stir, mashing gently, until the cheese and cauliflower is mixed.

  • Spread the remaining cheddar cheese on top.

  • Bake for 25 minutes or until the cheese is bubbly on top.

  • Garnish with parsley if desired and serve warm.

Recipe Notes

This recipe is for 4 servings of mac and cheese.
Leftovers can be stored in an airtight container in the refrigerator for 2-3 days.
To reheat, bake at 350°F until heated through.

Nutrition Info Per Serving

Nutrition Facts

Keto Mac and Cheese

Amount Per Serving (1 serving)

Calories 606
Calories from Fat 449

% Daily Value*

Fat 49.9g77%

Saturated Fat 25.2g126%

Trans Fat 0.6g

Polyunsaturated Fat 1.4g

Monounsaturated Fat 8.7g

Cholesterol 134mg45%

Sodium 913.5mg38%

Potassium 566.1mg16%

Carbohydrates 11.6g4%

Fiber 3.1g12%

Sugar 4.2g5%

Protein 19.7g39%

Net carbs 8.5g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Main Course, Side Dish

Cuisine: American

Diet: Diabetic, Gluten Free

Keyword: gluten-free, keto, keto mac and cheese



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