Keto Recipes

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

Yum
Votes: 4
Rating: 4.25
You:
Rate this recipe!
A delicious low carb cauliflower mac and cheese that's cheesier than my jokes
Servings Prep Time
4 People 10 Minutes
Cook Time
30 Minutes
Servings Prep Time
4 People 10 Minutes
Cook Time
30 Minutes
Cauliflower Mac and Cheese, Keto Recipe, Low Carb Pasta

Low Carb Pasta Recipie

Yum
Votes: 4
Rating: 4.25
You:
Rate this recipe!
A delicious low carb cauliflower mac and cheese that's cheesier than my jokes
Servings Prep Time
4 People 10 Minutes
Cook Time
30 Minutes
Servings Prep Time
4 People 10 Minutes
Cook Time
30 Minutes
Ingredients
  • 500 Grams Cauliflower
  • 100 Grams Ham (Chopped)
  • 1 Small Onion
  • 1/2 Tsp Red Chilli Flakes
  • 300 Ml Heavy Cream
  • 150 Grams Cheddar Cheese
  • 50 Grams Salted Butter
  • 1 Tsp Garlic Butter
  • 1/2 Chicken Stock Cube
  • 25 Grams Pine Nuts
  • 1 Tsp Fresh Thyme
  • 1/2 Tsp Nutmeg grated
  • 1/2 Tsp Cayenne Pepper
  • 1/2 Tsp Garlic Powder
Servings: People
Units:
Instructions
  1. Chop and sweat the onions in a pan with the garlic butter.
  2. Add in the chopped ham and chilly flakes.
  3. Sauté for a few minutes and set aside.
  4. Cut the cauliflower florets off the stalks, season with salt and microwave for 5 minutes.
  5. Melt 50 grams of butter in a saucepan and add in the garlic powder, cayenne, pepper, nutmeg, fresh thyme and stock cube
  6. Once the butter has melted and everything is well mixed in, add the cream and mix vigorously together.
  7. Add in 100 grams of your favourite cheese and cook till fully melted into the sauce.
  8. Finish the sauce with fresh pepper.
  9. Mix together the cauliflower, ham and onions and cheese sauce in a bowl.
  10. Put the mixture into casserole and top with crushed pine nuts and the remaining cheese.
  11. Bake for 10-12 minutes in the oven at 200C (390F) and then broil for 2 minutes
  12. Serve!
Recipe Notes

Try a mix of sharp cheeses to really bump up the flavour.

 

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5 Comments

  • Reply
    S
    December 10, 2017 at 3:01 am

    This was delish 🤘thanks for the recipe

    • mm
      Reply
      Sahil Makhija
      December 12, 2017 at 3:59 am

      Glad you liked it. 🙂

  • Reply
    Amy V.
    December 27, 2017 at 3:11 am

    My cheese sauce was pretty runny, any idea why that would be? The flavor was excellent!

    • mm
      Reply
      Sahil Makhija
      December 27, 2017 at 7:50 am

      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.

  • Reply
    Radha Sreedhar
    January 11, 2018 at 1:21 am

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

  • Leave a Reply