Keto Cauliflower Mac and Cheese is a creamy, cheesy dish that gives you all the comfort of classic mac and cheese, but with a healthy, low-carb twist. By using cauliflower in place of pasta, this keto-friendly recipe delivers a satisfying, cheesy flavor while keeping it light and nutritious. It’s the perfect option for anyone following a keto diet or looking to reduce carbs without sacrificing flavor.

Why You’ll Love This Recipe

This cauliflower mac and cheese is every bit as comforting as the traditional version, but with fewer carbs and more veggies. The cauliflower florets are tender and provide a great texture that mimics pasta, while the creamy cheese sauce makes it rich and indulgent. Whether you’re on a keto diet, looking for a low-carb dinner, or simply want a healthier alternative to mac and cheese, this recipe will satisfy your cravings without compromising on taste.

Ingredients

1 medium head of cauliflower, cut into florets
1/2 cup heavy cream
1 cup shredded cheddar cheese
1/2 cup grated Parmesan cheese
2 tbsp butter
1 tsp garlic powder
Salt and pepper, to taste
1/4 cup green onions, chopped (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prepare the cauliflower: Steam or boil the cauliflower florets for 5–7 minutes until tender. Drain well and set aside.
Make the cheese sauce: In a large pan, melt the butter over medium heat. Add the garlic powder and stir for about 30 seconds to release the flavor.
Add cream and cheese: Pour in the heavy cream, followed by the shredded cheddar cheese and grated Parmesan cheese. Stir until the cheese melts and the sauce is smooth.
Combine the cauliflower: Add the steamed cauliflower florets to the pan. Use a spoon to mash them slightly, creating a “mac” texture with the cheese sauce.
Season and serve: Season with salt and pepper to taste. Garnish with chopped green onions if desired and serve hot.

Servings and Timing

Servings: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

Variations

Make it spicy: Add a pinch of cayenne pepper or some chopped jalapeños for a spicy kick.
Change the cheese: Try using a mix of cheeses, like gouda, mozzarella, or cream cheese, for a different flavor profile.
Make it creamy: Add a bit more heavy cream or cream cheese to make the sauce extra creamy.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Freezing: This dish can be frozen for up to 1 month. Thaw overnight in the fridge and reheat in the microwave or on the stovetop with a splash of cream to restore its creaminess.
Reheating: Reheat in the microwave or on the stovetop over low heat, adding a bit of extra cream or milk to keep the sauce smooth.

FAQs

Can I use frozen cauliflower?

Yes, frozen cauliflower florets work just as well—just be sure to thaw and drain them well before adding to the sauce.

Can I make this recipe dairy-free?

You can substitute the butter and cream with dairy-free alternatives like coconut oil and almond milk, and use dairy-free cheese for the sauce.

Can I make this ahead of time?

Yes, you can prepare this dish a day ahead. Simply store it in the fridge and reheat before serving.

How do I make the sauce thicker?

If you prefer a thicker sauce, add a bit more cheese or a small amount of cream cheese to help thicken it up.

Can I use a different type of cheese?

Absolutely! Feel free to experiment with other cheeses like mozzarella, gouda, or Gruyère for a different flavor.

Can I make this a one-pan dish?

Yes! After making the sauce, you can combine the cauliflower directly in the same pan and cook everything together for an even easier meal.

Conclusion

Keto Cauliflower Mac and Cheese is a delicious, healthier alternative to the traditional mac and cheese, perfect for anyone on a low-carb or keto diet. With its creamy, cheesy sauce and tender cauliflower florets, it’s comfort food at its finest—without the carbs. Whether you’re enjoying it as a main dish or a side, this easy and quick recipe will quickly become a go-to in your kitchen.

Keto Cauliflower Mac and Cheese

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Print Recipe

Keto Cauliflower Mac and Cheese is a low-carb twist on a comfort food classic. With tender cauliflower florets coated in a rich, creamy cheese sauce, this keto-friendly dish delivers all the cheesy satisfaction of traditional mac and cheese—without the carbs. Perfect as a side or main dish for any low-carb lifestyle.

Total Time: 20 minutes
Yield: 4 servings

Ingredients

1 medium head cauliflower, cut into florets

1/2 cup heavy cream

1 cup shredded cheddar cheese

1/2 cup grated Parmesan cheese

2 tablespoons unsalted butter

1 teaspoon garlic powder

Salt and pepper, to taste

1/4 cup chopped green onions (optional, for garnish)

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Instructions

Cook cauliflower: Steam or boil cauliflower florets for 5–7 minutes, until fork-tender. Drain well and set aside.
Make cheese sauce: In a large skillet over medium heat, melt butter. Add garlic powder and sauté for 30 seconds.
Add cream & cheese: Stir in heavy cream, cheddar, and Parmesan cheese. Mix until smooth and creamy.
Combine: Add cauliflower to the skillet and gently mash/stir to coat with the cheese sauce.
Season & serve: Season with salt and pepper to taste. Garnish with green onions if desired and serve hot.

Notes

For a smoother texture, fully mash the cauliflower or blend slightly before adding it to the sauce.
This dish makes a great side for grilled meats or can be served as a main dish with added protein like chicken.

Author: Sophia
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Side Dish, Main Dish
Method: Stovetop
Cuisine: American
Diet: Gluten Free