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If you’re looking for a low carb keto mac and cheese replacement, you may be surprised by this cauliflower mac and cheese recipe! Like many keto cauliflower recipes, this dish takes on the flavors of the sauce. It’s almost like the real thing, and so much healthier. Yes, I know it’s not actual pasta, but it will totally fulfill that comfort food craving — but if you want real noodles, you can pour the same sauce over keto pasta noodles or other low carb pasta alternatives instead.
Growing up in a Russian-speaking family, I didn’t get to try all-American macaroni and cheese until much later. I still remember tasting it for the first time, not knowing (or caring!) about how processed it was. The carbs in mac and cheese didn’t even cross my mind. I missed this dish dearly when I switched to a low carb lifestyle, and came up with this keto mac and cheese version to fulfill that need.
This dish tastes so amazing that I included it in The Easy Keto Carboholics’ Cookbook, along with 99 other recipes that let you enjoy the flavor of high-carb foods while sticking to your macros. You’ll see how to make cauliflower mac and cheese keto, along with incredible low carb recipes for pasta, bread, desserts, and more!
What Is Cauliflower Mac And Cheese?
Keto cauliflower mac and cheese tastes like all the cheesy goodness of macaroni and cheese, but using cauliflower florets instead of macaroni and the same type of rich cheese sauce as the original. Even if you’re a die-hard pasta lover, I think you’ll love the flavors in this dish. Roasted cauliflower makes a great stand-in for macaroni on the keto diet — hence the name. It’s delicious as a keto side dish or vegetarian keto main dish.
Why You’ll Love This Keto Mac And Cheese Recipe
- Classic taste with real ingredients
- Tender, caramelized texture with creamy cheese sauce
- Done in under 30 minutes
- 6 simple ingredients
- 5 grams of net carbs per serving
- No white flour, naturally gluten-free, and rich in vitamins
- Super easy and family friendly!

Ingredients & Substitutions
This section explains how to choose the best ingredients for low carb mac and cheese, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
For The Cauliflower:
- Cauliflower – Fresh cauliflower works best for this recipe, but you can also use frozen and increase the cooking time when you roast it. Be sure the florets are very small — getting more pieces in every bite helps make this keto mac and cheese more reminiscent of the real thing.
- Olive Oil – For roasting the cauliflower. Avocado is also fine to use. In an earlier version of this recipe (including the YouTube video), I simply used melted butter (which is also used in the cheese sauce) to reduce the total number of ingredients. Feel free to do this if you like. Butter is not normally recommended for roasting due to the high temperature, but I found it works fine for roasting small cauliflower florets.
- Salt & Pepper
For The Cheese Sauce:
- Shredded Sharp Cheddar Cheese – You can swap this cheese with any keto cheese you prefer that melts easily, such as gruyere, gouda, or mozzarella cheese. Hard cheeses, such as parmesan cheese, will not make as smooth a sauce.
- Heavy Cream – Makes a rich and smooth sauce. Some people also stir cream cheese into the sauce, but I don’t find it necessary and it tastes less authentic that way.
- Unsweetened Almond Milk – You can also use coconut milk beverage from the carton or more heavy cream for a nut-free version.
- Butter – For flavor. Use unsalted.
I love this sauce so much that I wrote a post dedicated to this keto cheese sauce recipe. In addition to keto cauliflower mac and cheese, it’s delicious for topping or dipping fresh or roasted broccoli.
VARIATION: Include a crumb topping!
If you want keto mac and cheese with a crumb topping, you’ll also need crushed pork rinds. Transfer the mixture to a baking dish after the last step, sprinkle with crushed pork rinds, and broil for a few minutes until golden.

How To Make Cauliflower Mac And Cheese
This section shows how to make keto mac and cheese with cauliflower, including step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Season. Toss cauliflower florets with oil, salt, and pepper.
- Roast. Transfer to a baking sheet. Roast cauliflower until tender and browned on the edges. (I highly recommend roasting for the best flavor, but you can also steam or simmer the cauliflower in a large pot instead; drain well.)

TIP: Change up the seasonings!
For more complex flavors, add spices like garlic powder, onion powder, smoked paprika, or your favorite spice mixes. You can also add seasonings directly to the cheese sauce.
- Make sauce. Whisk cheese, cream, almond milk, and butter in a saucepan over low heat, stirring frequently until smooth. (Alternatively, you can simply microwave the ingredients until the cheese melts, then stir until smooth.) Be careful not to overheat.

FYI: The sauce will thicken as it cools from piping hot to warm.
However, if you find that the sauce is not thick enough, you can simply add more shredded cheese to the sauce before tossing with the cauliflower. If it’s too thick, you can thin out with more almond milk or cream.


- Combine. Transfer cooked cauliflower to a large bowl. Pour cheese sauce on top and gently fold to coat evenly. For extra crunch (optional), try the pork rinds variation in the ingredients list above.
- Garnish. I like fresh cracked black pepper, but a sprinkle of fresh parsley — or nothing at all — works, too.


Storage Instructions
- Store: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Meal prep: Roast cauliflower and make cheese sauce, storing separately. Before serving, reheat cauliflower in a microwave or 350 degree F oven. Gently reheat the sauce in the microwave or on the stovetop, and toss with cauliflower.
- Reheat: Reheat in the microwave or 350 degree F oven until warm.
- Freeze: Freezing is not ideal, but it can be done. Cool completely, wrap tightly, and freeze for up to 3 months. Thaw in the fridge and reheat in the oven. The sauce may separate, so stir well afterward.

What To Serve With Keto Cauliflower Mac And Cheese
I love to serve this cauliflower mac and cheese recipe with a simple protein to turn it into a whole meal. Here are a few keto main dish recipes for you to choose from:
- Chicken – Try keto mac and cheese with garlic butter chicken, crispy baked drumsticks, garlic chicken thighs, or baked buffalo chicken.
- Turkey – Enjoy a homesyle meal with turkey meatloaf, slow cooker turkey breast, or keto turkey burgers.
- Fish – Serve lighter fare with oven baked salmon, pan seared halibut, baked tilapia, or grilled shrimp skewers.
- Bacon – The best match for stirring into cauliflower and cheese! Try it with air fryer bacon, microwave bacon, or bacon in the oven.
- Steak – For a fancier meal, make reverse sear steak or filet mignon.
More Keto Cauliflower Recipes
Cauliflower is one of my favorite low carb vegetables, so I have tons of recipes with it. Browse all my keto cauliflower recipes here, but here are some reader favorites:
Tools To Make Low Carb Mac And Cheese
- Baking Sheet – You will love this baking sheet. It’s heavy duty and non-stick.
- Parchment Paper – Line your baking sheet with parchment paper when roasting the cauliflower for keto cauliflower and cheese.
- Glass Bowls – Since they have so many sizes to choose from, I use these all the time!
Keto Cauliflower Mac and Cheese Recipe

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.
Cauliflower Mac and Cheese (Keto, 6 Ingredients!)
An easy cauliflower mac and cheese recipe with just 6 ingredients + 5 minutes prep time! This low carb keto mac and cheese is rich, cheesy, and will satisfy your cravings for macaroni.
Recipe Video
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 450 degrees F (232 degrees C). Line a baking sheet with foil or parchment paper.
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In a large bowl, toss the cauliflower florets, olive oil, salt, and pepper.
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Arrange the cauliflower florets on the prepared baking sheet. Roast for 15-20 minutes, until crisp-tender.
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In a small saucepan over low heat (or a bowl in the microwave), heat the cheddar cheese, heavy cream, almond milk, and butter, stirring frequently, until smooth. Be careful not to overheat.
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When the cauliflower is done, transfer it to a large bowl. Pour the cheese sauce over the cauliflower and gently fold the sauce into the cauliflower until coated evenly.
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201 Comments
Julie Cottrell, MS, RD, LD
0I made this recently and I love it! My husband said, “I wouldn’t call it mac n cheese, I would call it cheesy cauliflower” and I understand that…but I think it does a great job of satisfying that craving in a much healthier way. I’ve seen other recipes that use cream cheese but this is the one I am choosing to share with patients because it is much lower in calories while still bursing with yummy flavor. 🙂
Sue
0Really nice, it tastes lovely. Quite quick to make the sauce. Had with roast beef instead of potatoes.
Chrissmackie
0Hi Maya,
Great recipe, thank you!! My only gripe is the measurements of the cauliflower and the cheese, which can vary widely when you are closely following your macros as well as your calories. I have had cauliflower heads range in size from 1.5 lbs to 7!! Additionally, based on how tightly packed the shredded cheese is in your cup, that varies as well. So this can definitely give you inaccurate numbers if you are logging them.
I realize it is a lot more work to weigh the ingredients when creating a recipe, but it is SO appreciated for those of us that are on a mission to lose weight. Also, it will keep those of us doing so coming back to your site for accurate nutritional values in your recipes.
For this reason, I am deducting 2 stars.
Wholesome Yum D
0Hi, At the top of the recipe card, you can change the ingredients from US customary to metric. If you want to get exact macros you will have to weigh the ingredients you use and input that information to get the correct metrics.
Gail
0Just made this and really enjoyed it! Not really mac and cheese, but it was a very good cauliflower cheese dish! Will make again!
sandy campbell
0It tastes very good but not like mac and cheese more like your cheese veggie side dish. Still I was very satisfied with the look and flavor.
Shari Power
0This is our favorite cauliflower “mac and cheese”. It is so easy to make and tasty. We will definitely be making this many more times!!!!
LisaRupe
0Great prep.
Chris J
0This is really good! I love to use this dish in our rotation along with whatever meat dish I am serving. I like to add about 1/4 tsp. of xanthan gum to the sauce right before I pour it over the cauliflower – makes it a bit thicker.
Cathy
0This dish is perfect! I think roasting the cauliflower gives it such a great taste. My only addition is, after preparing, putting it in a casserole dish and baking for 20 mins at 325. It browned up the top and gave it that baked Mac N Cheese look. Just delicious.
Karey
0I will follow your recipe exactly and I’m sure it will be delicious. When I make regular mac&cheese, what my family likes about it is that it’s baked till the top gets browned. So I am going to try this as well.
Cheryl
0Can you use Butternut Squash instead of the cauliflower ? I have a bunch and thought this would be good for a party I am hosting.
Wholesome Yum D
0Hi Cheryl, I have never tried this recipe with butternut squash.
Johanna Faulk
0I cook dinner for my daughter and her husband who are on a Keto diet and they love everything I have made of yours so far (only four recipes yet, but, obviously, I will keep using all your other ones!) Thank you for making it good and simple and tasty, particularly as I have to eat it as well!
Hannah Mosebach
0Love love love this recipe!!!
Van
0Can this recipe be made a day ahead? And can I roast broccoli with cauliflower? I need to make in advance for a dinner party?
Wholesome Yum D
0Hi Van, Yes, you can do that.
Charlotte
0Awesome
Shanea Wilson
0I made this and it’s good! The cheese sauce is so good, I just made the pretzel recipe you have referenced in the ‘snacks to take along’ section, and I made this cheese sauce to dip them in, it was yummy, plan to use this cheese sauce recipe often!
Dana
0This was so good… We added some crumbled up bacon and swapped milk for half and half.
Martha
0I love this recipe and keep coming back to it. As everyone else has said it is so easy.
I microwave steam the cauliflower or broccoli then sauté it in a little butter before adding the cheese sauce. I usually keep vegetable and sauce separate since it’s just me I’m cooking for. Then I can add just what I want.
I have also added chopped up jalapeño poppers to the mix.
Thanks for the great recipe.
Jennifer
0Who needs pasta? This was amazing and so easy to make! I didn’t even miss the noodles!
Mandy Applegate
0Oh this cauliflower mac and cheese was SO good!
Wholesome Yum A
0We made this last night and loved it! The sauce was perfectly cheesy, and I love the heartiness that the cauliflower gave the whole dish.
Liz
0I’m not keto but sometimes I just want to make a lower carb version of my favorites. This cauliflower is so good!
Gen
0This was incredibly delicious and the picky eater in the house didn’t make a fuss about their veggies. Thanks for a great recipe!
DEBORAH TYMURA
0Omg soooo good. I’m in love!!!
Shelby
0This came out so creamy and a great way to sneak some extra veggies into my kiddos!
Jennifer
0I keep coming back to this recipe! It’s so good and easy and filled with flavor!
Jackie Wenrich
0I made this yesterday. It was delicious. I used whole milk. Only thing is it says it only takes 6 ingredients when actually there’s 8.
Geannie
0Usually, when you see “X ingredient recipes” they don’t count salt & pepper, unless it a key ingredient.
Bryant
0Love
Heather
0Amazing!
Moop brown
0I think replacing the noodles for cauliflower here is really unique and I also like that it is low carb and keto!
Loreto and Nicoletta
0This looks absolutely amazing, cheesy and with cauliflower. Perfect pair. Love this as an alternative to regulay mac and cheese! Thanks!😋🥰
Katie Crenshaw
0This is now my favorite way to eat cauliflower. It turned out so delicious. No complaints by anyone at the dinner table. We all loved it.
Lou
0So so good!
Cathleen
0I’m not usually a fan of cauliflower, but you have definitely changed my mind with this mac and cheese recipe! This will for sure be on a regular rotation at my house, thanks so much for the recipe 🙂
Lauren Michael Harris
0I love anything and everything. made with cauliflower, but especially a creamy, comforting cauli mac and cheese like this one – looks amazing!!
Kathryn
0This Mac and cheese looks so delicious and cheesy! Love how it’s low-carb too!
Mikayla
0All the great flavor and texture of regular Mac n Cheese without the carb load of pasta. Definitely feel good eating this for dinner.
Kayla DiMaggio
0This keto cauliflower mac and cheese was so easy and delicious!
Marta
0I made this keto cauliflower mac and cheese for a friend who just has surgery. She was so grateful to receive it and that it tastes so amazing. It was such an easy recipe to follow, which I loved.
Lyndy
0This is delish! It has a good cheesy flavor. I used a Mexican blend as I didn’t have sharp cheddar. I think I need to cut the cauliflower into smaller pieces though or bake a little longer as mine was just a little crunchier than I like for “mac and cheese”.
Debra Gash
0I’ve made other versions, but this one was quicker and easier. I add diced shallots to the cauliflower, and seasoned with smoked paprika and sriracha salt. I tossed a handful of raw cashews in OO with s&p over the roasting mix at about the 7 minutes left mark. I added a pinch of dry mustard to the sauce. I used some homemade kefir for the milk, and it worked well (no detectable sour taste). Good recipe!
Christine
0Comfort food is back!
Sandy Peterson
0I was pleasantly surprised it was so good and almost Mac and cheese instead of calif and cheese. I will definitely make it again. I will also make the cheese sauce. Thanks!
Katie
0I love how smoothly the cauliflower gets incorporated here. Still delicious while being just a little healthier.
Kristyn
0Wow!! I think I’ll be having this mac & cheese version all the time! It was incredibly cheesy & so good!
April
0I looooooove this recipe! We make it as a side dish, but I would totally eat the whole pot of it if I could, it’s that good.
Heather Rose
0Wow, this is really good! Exactly the comfort food I was craving, thank you.
Sami
0My kids were hesitant to try this at first but everyone ended up loving it! I thought the cheese sauce was fantastic and roasting the cauliflower took everything up a notch. Thanks for a more wholesome spin on mac & cheese!
Nancy Romain
0I loved roasting the cauliflower first. Makes a huge difference. I tried other recipes but this is the best. I changed up the cheese sauce a bit though.
Kim Hallock
0This was delicious!!!!