Low Carb Cauliflower Mac and Cheese {Super Creamy}

Name: Low Carb Cauliflower Mac and Cheese {Super Creamy}
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 1 tbsp olive oil; 1 head cauliflower, chopped into small pieces; 1 yellow onion, diced; Salt & pepper to taste; 1 tbsp butter; 1/3 cup milk; 1/3 cup light cream cheese; 1 cup cheddar cheese, grated; 1 tbsp chopped chives

This Low Carb Cauliflower Mac and Cheese offers a lighter spin on classic mac and cheese – it’s low on calories and keto-friendly!

Ingredients for cauliflower mac and cheese: olive oil, cauliflower, cheddar cheese, milk, onion, chives, butter and cream cheese.

Ingredients and substitutions

Olive oil – or another neutral cooking oil like avocado, canola or grapeseed oil.
Cauliflower – cauliflower rice would also work for this recipe.
Yellow onion – white onion would be the best substitute here.
Butter – try using margarine instead.
Milk – use any variety of milk of your choice like almond milk, coconut milk or half-and-half.
Light cream cheese – you can leave this out and double up on the cheddar cheese.
Cheddar cheese – mozzarella, gouda, Swiss and parmesan would also be good.
Chopped chives – feel free to leave these out altogether.
Salt & pepper – to taste.

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How to make cauliflower mac and cheese

Steps 1 and 2 for making cauliflower mac and cheese: Roast cauliflower and onions then prepare cheese sauce.

Step 1: Roast the cauliflower and onions.

Preheat oven to 450 F and line a baking sheet with parchment paper. Add cauliflower and onions and toss with olive oil, then season with salt and pepper. Bake for 20 minutes, flipping halfway through.

Step 2: Prepare cheese sauce.

While cauliflower is cooking, make the cheese sauce. Melt butter in a large saucepan, then add milk, cream cheese and cheddar cheese.

Steps 3 and 4 for making cauliflower mac and cheese: Simmer cheese sauce then toss cauliflower in with sauce.

Step 3: Simmer cheese sauce.

Whisking the sauce ingredients together and simmer over low heat for 4-5 minutes until smooth.

Step 4: Toss the cauliflower in the cheese sauce then serve in enjoy!

Remove cauliflower from oven and toss in cheese sauce. Garnish with extra shredded cheddar cheese (optional) and chives then serve and enjoy!

What type of cheese to use

You can technically use any cheese you have on hand to make this recipe! It really doesn't matter too much. I used a mixture of cream cheese and cheddar cheese, mostly because cheddar is my favourite and the cream cheese adds a nice creamy consistency.

If you don't have any cream cheese, you can just leave it out altogether and add the difference in cheddar. Mozzarella, gouda, Swiss, parmesan and just about any cheese you can imagine also make nice additions but I would recommend using a cheese with a stronger flavour profile such as cheddar in order to get that true cheesy taste.

You can always pair the stronger cheese with a lighter cheese such as Swiss or mozzarella – it's a great alternative to the cream cheese since both are known for their gooey texture, which will add that creaminess you're looking for.

Frequently Asked Questions

Is cauliflower mac and cheese healthy?

This dish is a lot healthier and has fewer calories than your traditional mac and cheese since it uses roasted cauliflower instead of noodles. If you want to make it even healthier, you can swap out the cheddar for a part-skim mozzarella and use a non-dairy milk like almond milk.

How many carbs are in this recipe?

This mac and cheese recipe is low-carb and has just 18 grams of carbs per serving.

Is it keto?

Yes! This recipe is keto-friendly and low-carb.

What do I serve on the side?

You can eat this dish alone or serve it as a yummy side dish. It tastes really good with stuffed chicken breasts, turkey meatballs, hamburgers or even meatloaf.

Storing and reheating

This recipe makes perfect leftovers! Store in glass containers in the fridge for up to 5 days. Sprinkle a little bit of water over top and microwave for 1-2 minutes, stirring halfway through.

This mac and cheese also heats up really well on the stovetop in a saucepan – just be sure to add a little bit of extra butter or cooking spray to the pot before you heat it up.

Can you freeze cauliflower mac and cheese?

Yes you can! Freeze any leftovers in glass meal prep containers or foil containers for up to 3 months. If you’re using foil containers, you can reheat straight from frozen in the oven for 30 minutes at 375° Fahrenheit. If you’re freezing in glass containers, microwave on high for 5-6 minutes, stirring halfway through.

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Meal prep tools for this recipe

Grab some glass meal prep bowls to pack up individual servings of this cauliflower mac and cheese.
Freeze this recipe in glass microwave-safe bowls up to 3 months.

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