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: 25
Rating: 4.2
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: 25
Rating: 4.2
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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34 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
      John A Woodson SR
      October 11, 2018 at 12:08 am

      Best mac and cheese I have had. It is now a staple for leftover for lunch around here. Thank you for your time and efforts to help me make food taste delicious.

  • 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
        Shannon lewis
        April 24, 2018 at 5:32 pm

        Will using cream cheese make it thicker? If so how much?

        • mm
          Reply
          Sahil Makhija
          April 25, 2018 at 4:20 am

          You can just reduce the cream on the stove.

    • Reply
      Nancy Price
      October 28, 2018 at 8:30 pm

      You might want to reduce the cream separately (to achieve a thicker cream such as is used in the recipe)

  • 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!

  • Reply
    Mini
    January 23, 2018 at 3:32 pm

    This looks amazing!! I’m trying it for sure!

  • Reply
    Mommy
    January 27, 2018 at 12:07 am

    Love it! My family loves it, added xanthan gum to thicken1b tf sauce and topped with pork rinds and parm

    • Reply
      Cynthia
      October 29, 2018 at 1:36 am

      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!

  • Reply
    mickey
    February 10, 2018 at 3:27 pm

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

    • mm
      Reply
      Sahil Makhija
      February 11, 2018 at 4:00 am

      Glad to hear that.

  • Reply
    Faryal Shuja
    February 18, 2018 at 9:02 am

    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?

    • mm
      Reply
      Sahil Makhija
      February 19, 2018 at 5:51 am

      Just input whatever you use in MFP and make your own recipe.

      • Reply
        Bernadette Sneed
        October 11, 2018 at 8:47 pm

        Yes I used mushroom and spinach it was good thx my fav Keto dish

  • Reply
    sindhura
    February 19, 2018 at 7:05 am

    Can you please tell me which is BROIL option?

    • mm
      Reply
      Sahil Makhija
      February 19, 2018 at 7:24 am

      Broil means only the upper coil.

  • Reply
    Nadine
    February 24, 2018 at 6:59 pm

    Could I use cooked chicken instead of ham?

    • Reply
      Nadine
      February 25, 2018 at 1:55 pm

      actually nevermind, I just read in the article that I could >> sorry

    • mm
      Reply
      Sahil Makhija
      February 26, 2018 at 9:45 am

      Absolutely!

  • Reply
    Stella
    February 27, 2018 at 7:16 pm

    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!

  • Reply
    Debra
    March 24, 2018 at 6:29 pm

    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!

    • mm
      Reply
      Sahil Makhija
      March 25, 2018 at 12:33 pm

      Well if it turned out funny at least you got a good laugh out of it 😀

  • Reply
    Katie
    April 13, 2018 at 10:20 pm

    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!!!

  • Reply
    Shibu Mammen
    April 24, 2018 at 9:24 am

    Can I do it in a Microwave oven ?

    • mm
      Reply
      Sahil Makhija
      April 25, 2018 at 4:22 am

      Sure but the cheese won’t brown on the top. It will just melt.

  • Reply
    Amy Young
    July 3, 2018 at 4:47 pm

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

  • Reply
    Tico
    September 8, 2018 at 3:04 am

    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.

  • Reply
    Felise
    September 14, 2018 at 7:59 pm

    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.

  • Reply
    Rachma
    September 17, 2018 at 5:33 am

    thank you share your recipe

  • Reply
    Cheryl JD
    November 27, 2018 at 1:06 am

    This was wonderful..about to make it again. Will at some diced chilis to it. Thanks so much!

  • Reply
    Greg from Canada
    December 10, 2018 at 12:41 am

    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!!!

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