Keto Cauliflower Mac and Cheese
Keto Cauliflower Mac and Cheese: A Low-Carb Comfort Food Makeover
Looking for a cozy, low-carb comfort food that fits your clean eating lifestyle? This Keto Cauliflower Mac and Cheese is a healthy twist on a classic favorite. With a creamy cheese sauce and tender roasted cauliflower, it satisfies cravings without the heavy carbs. I love serving this dish for lunch or dinner—especially on chilly nights when you want something warm and satisfying. It’s keto-friendly, gluten-free, and works beautifully for those managing diabetes or reducing processed grains.
Even picky eaters enjoy this cheesy, savory casserole. It’s rich without being heavy, and it’s perfect for anyone trying to stick to healthy recipes that still feel indulgent.
Why Keto Cauliflower Mac and Cheese Is a Healthy Choice
Unlike traditional mac and cheese, this version skips the pasta and relies on roasted cauliflower for a low-carb base. That simple swap drastically cuts the carbohydrate load while boosting fiber and antioxidants. Cauliflower is also rich in vitamin C and folate, which support immune health and cell function.
The sauce features heavy cream, cream cheese, and two kinds of flavorful cheeses—cheddar and smoked gouda. While it’s rich in healthy fats, it contains no added sugars and just the right amount of protein to keep you full. This is one of those clean eating dishes that feels like a treat, yet fits seamlessly into a low-carb or ketogenic lifestyle.
For more wholesome dinner ideas, check out my Grilled Chicken Salad with Avocado and Lime or Quinoa and Lentil Stuffed Peppers.
Ingredients for Keto Cauliflower Mac and Cheese
For the roasted cauliflower:
- 1 large head cauliflower, cut into florets
- 1 tablespoon olive oil
For the cheese sauce:
- 1 cup heavy cream
- 8 ounces cream cheese, diced
- 1 ½ cups shredded extra-sharp cheddar cheese, divided
- 1 cup shredded smoked gouda cheese
- 1 teaspoon garlic powder
- 1 teaspoon ground mustard
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon cayenne pepper (optional)
How to Make Keto Cauliflower Mac and Cheese Step-by-Step
- Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. Spread the cauliflower florets in a single layer.
- Drizzle with olive oil and toss to coat. Roast for 18 minutes or until lightly browned and tender.
- Meanwhile, prepare the cheese sauce by heating the cream in a saucepan over medium heat. Stir frequently until it simmers.
- Add the cream cheese and whisk until melted and fully incorporated.
- Reduce heat to low. Stir in ¾ cup of cheddar cheese and all the gouda. Continue stirring until the cheeses melt.
- Season the sauce with garlic powder, mustard, salt, black pepper, and cayenne if using. Cook for 3–4 more minutes until smooth and thick.
- Add roasted cauliflower to the sauce and toss gently to coat.
- Transfer to a 9×9 casserole dish and sprinkle the remaining cheddar cheese on top.
- Bake for 20 minutes. For a golden, crispy top, place under the broiler for 2–3 minutes, watching closely.
Looking for another savory, easy bake? You might also love my Breakfast Casserole or Crustless Quiche.
Preparation Details
Prep Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Serving Size: Serves 4
Nutritional Information Per Serving
- Calories: 410 kcal
- Protein: 18 g
- Carbohydrates: 9 g
- Fat: 35 g
- Fiber: 3 g
- Sugar: 3 g
- Net Carbs: 6 g
This dish offers a balanced combination of protein, healthy fats, and fiber—perfect for staying full and energized.
Nora’s Tips for Perfect Keto Cauliflower Mac and Cheese
- Use fresh cauliflower when possible. Frozen florets work in a pinch but may release more water, affecting texture.
- Don’t overcook the sauce. Heating it gently prevents separation and keeps it creamy.
- Add protein by mixing in chopped grilled chicken, crumbled bacon, or cooked ground turkey for a more filling dish.
- Spice it up with paprika, smoked chili powder, or a splash of hot sauce if you like heat.
- Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or on the stovetop for best texture.
For other healthy comfort foods, check out my Baked Chicken Cutlets or Creamy Lemon Skillet Chicken.
Give This Keto Cauliflower Mac and Cheese Recipe a Try!
This Keto Cauliflower Mac and Cheese is the ultimate guilt-free comfort dish—rich, creamy, and packed with real flavor. Whether you’re following a keto plan or just want to eat a bit cleaner, this easy recipe is a great place to start.
Did you try this recipe? I’d love to hear how it turned out in the comments or see your delicious version on Instagram—tag me @healthybitesbynora so I can cheer you on!
For more healthy recipes like this, be sure to check out my Sweet Potato Hash and Savory Oatmeal ideas to round out your clean-eating meal plan.
Keto Cauliflower Mac and Cheese
Ingredients
- For the roasted cauliflower:
- 1 large head cauliflower cut into florets
- 1 tablespoon olive oil
- For the cheese sauce:
- 1 cup heavy cream
- 8 ounces cream cheese diced
- 1 ½ cups shredded extra-sharp cheddar cheese divided
- 1 cup shredded smoked gouda cheese
- 1 teaspoon garlic powder
- 1 teaspoon ground mustard
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon cayenne pepper optional
Instructions
- Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. Spread the cauliflower florets in a single layer.
- Drizzle with olive oil and toss to coat. Roast for 18 minutes or until lightly browned and tender.
- Meanwhile, prepare the cheese sauce by heating the cream in a saucepan over medium heat. Stir frequently until it simmers.
- Add the cream cheese and whisk until melted and fully incorporated.
- Reduce heat to low. Stir in ¾ cup of cheddar cheese and all the gouda. Continue stirring until the cheeses melt.
- Season the sauce with garlic powder, mustard, salt, black pepper, and cayenne if using. Cook for 3–4 more minutes until smooth and thick.
- Add roasted cauliflower to the sauce and toss gently to coat.
- Transfer to a 9×9 casserole dish and sprinkle the remaining cheddar cheese on top.
- Bake for 20 minutes. For a golden, crispy top, place under the broiler for 2–3 minutes, watching closely.
Notes
Nutritional Information Per Serving
- Calories: 410 kcal
- Protein: 18 g
- Carbohydrates: 9 g
- Fat: 35 g
- Fiber: 3 g
- Sugar: 3 g
- Net Carbs: 6 g
