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Cauliflower Mac and Cheese

Nostalgia drove me to make a keto pasta!

If you were an Indian kid growing up in the 80s, you ate the usual – dal, rice, roti, sabzi. Not me, though. As a card-carrying member of the Sindhi diaspora displaced during the Partition of India, my family’s childhood menu was eclectic, to say the least. Ham sandwiches, tuna salad, roast chicken and macaroni and cheese were my staples, alongside a mix of Indian cuisine. We called mac and cheese ‘Cheese Macaroni’ and obviously it was one of our favourites growing up, because which kid doesn’t love cheese? So reinventing it by making a keto cauliflower cheese brought back all those memories I had of eating the dish when I was growing up. The key spice in this recipe is freshly ground nutmeg. Nostalgia alert!



Making a cauliflower mac and cheese

Like in most keto recipes, it’s cauliflower to the rescue. Be it as a substitute pizza base or, in this case, the macaroni, cauliflower provides the perfect vehicle for the cheesy goodness of that sauce. Originally, for a mac and cheese, you’d use a béchamel sauce, with a flour roux. But, in this case it’s just butter, cream, cheese and spices all melded together. It’s pretty simple – just pour it over the cauliflower, add your choice of meats or veggies, add more cheese and then in it goes in the oven to bake.

This cauliflower bake is a blank canvas for you to paint on, because you can throw in a variety of veggies, ranging from mushrooms to broccoli. Likewise, with the meats, replace the ham with bacon, shredded chicken, pulled pork, breakfast sausage or any meat treat you like.

Growing up, what did your mother add in her mac and cheese? Let me know in the comments below.

Looking for more low-carb pasta recipes? How about a zucchini alfredo fettuccine? Or a pesto pappardelle?

Cheers & Keep Cooking!

Cauliflower Mac & Cheese, Low Carb Mac and Cheese


Nutrition Info (Per serving)

  • Calories: 481
  • Net Carbs: 9g
  • Carbs: 12g
  • Fat: 43g
  • Protein: 17g
  • Fiber: 3g

This recipe makes 4 servings. Get this recipe on myfitnesspal.

Cauliflower Mac and Cheese, Keto Recipe, Low Carb Pasta

Low Carb Pasta Recipie

A delicious low carb cauliflower mac and cheese that's cheesier than my jokes
4.43 from 89 votes
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dish
Cuisine American
Servings 4 People



  • Chop and sweat the onions in a pan with the garlic butter.
  • Add in the chopped ham and chilly flakes.
  • Sauté for a few minutes and set aside.
  • Cut the cauliflower florets off the stalks, season with salt and microwave for 5 minutes.
  • Melt 50 grams of butter in a saucepan and add in the garlic powder, cayenne, pepper, nutmeg, fresh thyme and stock cube
  • Once the butter has melted and everything is well mixed in, add the cream and mix vigorously together.
  • Add in 100 grams of your favourite cheese and cook till fully melted into the sauce.
  • Finish the sauce with fresh pepper.
  • Mix together the cauliflower, ham and onions and cheese sauce in a bowl.
  • Put the mixture into casserole and top with crushed pine nuts and the remaining cheese.
  • Bake for 10-12 minutes in the oven at 200C (390F) and then broil for 2 minutes
  • Serve!


Try a mix of sharp cheeses to really bump up the flavour.
Tried this recipe?Let us know how it was!

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    1. Hiiii I tried this dish today for two..was awesome and I used half the butter and olive oil. Was very tasty. My husband who’s not on keto he also had this dish for dinner ?

    1. hey that seems to be a common case with folks in the USA as the cream seems to be much thinner there, what you can do is add double the amount of cheese or just reduce the sauce on the stove till it becomes thicker because using it. A third option is using Xanthan Gum to thicken it. Hope that helps.

  1. Love the way you give veggie version possibilities when you cook non veg dishes!! this is my lunch today!

    1. Thanks for the great tip. After adding the cheese, I added Xanthan Gum 1/2 tsp which tightened up the sauce perfectly. It was delicious!

  2. OMGosh! Made this last night for guests as a side dish with ribs. I subbed bacon for the ham. Everyone loved it! TY!

  3. Hey! I would love to try this recipe but I’m a vegetarian. If I leave out the bacon/ham, how do I calculate the new macros?

  4. Hi! Thank you for all the great recipes! I have tried a few and they were all delicious ! I would like to ask about this recipe, in the video you mention adding cheddar and mix italian cheese in the sauce but in the writen version you mention only cheddar! Also in the ingredients it says 150 gr of cheddar cheese but in the instructions it says 100! Could you clarify please? Thank you!

    1. Hi Stella, 100g cheese goes in with the cream mixture at step 7, then the remaining 50g is sprinkled on top in step 10 before baking.

  5. USA here and I wish I had read the comments first because mine turned out funny as well, though it was delicious. Next time, more cheese and Xanthum gum! Love the video for this. Thanks for the recipe!

  6. OMGOMGOMG. Making it right now. Using bacon instead of ham. Added broccoli. Using a mixture of parm and sharp cheddar. I’ll let ya know how it turned out!!!

  7. Delicious and filling! Will adjust cheese and reduce sauce on the stove for a bit longer next time. Yum!

  8. Great recipe, Sahil. Love all your recipes and videos. Like some other Americans, my Mac and cheese came out a little runny. I added one spoon of coconut flour, thickened right up. It was delicious. You’re the best. Keep up the good work. You’re an inspiration. I’ve lost 40 pounds on keto in the last 6 months, thanks in large part to your recipes and videos.

  9. Most of the time runny cauliflower mac n cheese, is due to not getting all of the water out of the cauliflower. You must drain it well and squeeze with a cheese cloth or paper towels until most of water is out before adding to other ingredients.

  10. My wife and I just started Keto this week. This is the 3rd HBK recipe we have tried. And each one is better than the last. My wife says this is the best mac & cheese sauce she has ever had-layers of flavor. Looking forward to trying more of your recipes. You rock, Sahil!!!

  11. I just got done making this, and it was so so so delicious! I love mac & cheese (well, anything with pasta), and have been really missing it since starting Keto Your recipe did the trick for me. This is actually the best tasting mac & cheese I have ever had. I am making this later this evening and bringing it to my starving daughter and her starving college roommates. Thank you so much!

  12. My son absolutely loves this recipe 10/10. I always have to make an extra batch as he can’t get enough of it & takes it to school for lunch. I make it with real pasta & replace the ham with mushrooms.

  13. Hello<
    This recipe is so Good and easy to make.
    You and Your recipes are keeping me excited to eat Keto !
    Thank You !

  14. Is that an onion? It looks like a shallot in the video? And tiny compared to US onions. Is it about 2 tbsp?

    1. It’s an indian red onion. It’s tiny compared to those giant white onions available elsewhere

  15. Hi Sahil, thanks for this recipe.

    I’m a cooking amateur, on another users comment you gave suggestion about the runny cheese. Can you lay out the steps as to what I should be doing so its a thicker consistency?

  16. Oh my gosh, delicious, satisfying, and very filling! I can’t find cheddar cheese here in Italy, so I used a bufala (buffalo milk) mozzarella and it is perfecto. Rich, creamy, and spicy. If I can find cheddar, I will try that as well, but very pleased with this recipe. . My sister loved it too. Great recipe. Grazie Mille.

  17. This is delicious. I no longer get to choose what I am bringing to family gatherings, as they always want this, every time. I make extra to have at home, because there won’t be any leftovers. Thanks for all your great recipes!

  18. I know it’s an old post but I made this recipe from the YouTube video and didn’t read the comments first. I subbed chicken for ham and I’m sitting here eating this as it it were the best chicken broccoli soup alternative I’ve ever had. The flavor is amazing! Next time I’ll cut the cream and add cream cheese. Thank you so much.

  19. Just made this (minus the ham) as a Thanksgiving side dish. It was absolutely delicious! Will probably add cream cheese (or sour cream?) next time. Thank you, Sahil!

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