This post may contain affiliate links, which help keep this content free. (Full disclosure)
If you’re looking for a low carb mac and cheese replacement, you may be surprised by this cauliflower mac and cheese recipe. Yes, I know it’s not actual pasta, but it will totally fulfill that comfort food craving! It’s almost just as good, and so much healthier.
Cauliflower Mac n Cheese as Low Carb Pasta
Do you say “mac and cheese” or “mac n cheese”? Either way, this keto version with cauliflower will do the trick. It does for me, anyway!
That’s saying a lot, because when I was a kid, pasta was pretty much its own food group for me. Being one of the pickiest eaters you’ll ever find, even common so-called “kid foods” like fries and pizza were “no’s” at one point.
Pasta, on the other hand, that was always an enthusiastic “yes”! With some butter or olive oil and a very generous helping of shredded cheese… I could’ve eaten pasta every day. Fortunately, I was in rhythmic gymnastics for 20 hours a week, so there was no problem staying fit even with all the pasta I was eating.
My Other Low Carb Recipes:
My Other Low Carb Recipes:
Being Russian, I didn’t get to try all-American macaroni and cheese until much later. I still remember tasting it for the first time, at a friend’s house as a pre-teen. Not knowing (or caring!) back then about how processed it was, I absolutely fell in love! Of course the creamy cheese sauce was the best part. The carbs in mac and cheese didn’t even cross my mind.
My adoration for mac and cheese followed me through my college years. I didn’t cook a lot in college, but mac and cheese was a staple. I learned to make my own homemade kind eventually, and then I missed it dearly when I switched to a low carb and gluten-free lifestyle.
Of course, you’ll never think you’re eating pasta when you eat cauliflower. But, with the right low carb cheese sauce, it’s the next best thing.
Keto Low Carb Cheese Sauce is the Secret
These days, low carb cauliflower mac and cheese is my ultimate comfort food. The keto cheese sauce is so deliciously rich and creamy! That’s what makes this dish such a good mac and cheese sub. And, it’s super simple, with just three ingredients in the sauce, plus salt and pepper.
Roasted cauliflower makes a great stand-in for macaroni – hence the name, Cauliflower Macaroni and Cheese. It’s still on my list to create a low carb pasta recipe, but until then, the cauliflower does surprisingly well. Particularly because it’s roasted.
You guys, always roast your cauliflower whenever possible! Do not steam it, unless you’re making cauliflower breadsticks or something. Roasting is more flavorful, and you don’t get that steamed cauliflower smell. So. Much. Better. (If you’re looking for another delicious way to enjoy roasted cauliflower, try roasted broccoli and cauliflower with parmesan and garlic, or an easy pesto chicken bake with cauliflower.)
If keto cauliflower mac and cheese isn’t enough, you can lighten up the recipe by using more almond milk and less cream. Or just the opposite, make it more rich by using more cream instead. Coconut milk or coconut cream would also be fine, if you don’t mind some coconut flavor in there. I also like to throw in some garlic or other spices for a more adult version.
Making Low Carb Mac and Cheese for Kids
Backtracking a little, I said “so-called kid foods” near the beginning of the post, because I don’t believe in this “separate kid foods” nonsense as an adult. With my own kids, they eat what we eat at the table. Sure, I may cut it into fun shapes or something as they get older, but the food will still be the same as ours. Real Food.
My job is to offer my kids nutritious food, and it’s up to them to choose how much they want to eat. This is so important for them to learn to recognize hunger signals and get used to eating unprocessed foods. If you do this consistently, it pays off!
My two year old is excited when she sees that I made cauliflower mac and cheese. She actually begs me for more. If you have kids and are looking for ways to get them to eat more veggies, I hope you’ll try this recipe.
Low Carb Cauliflower Mac and Cheese Recipe with Keto Cheese Sauce:
Pin it to save for later!
Follow Wholesome Yum on Pinterest
RECIPE CARD
Low Carb Cauliflower Mac and Cheese Recipe with Keto Cheese Sauce
PrintIngredients
Click on the underlined text below to buy ingredients!
Please ensure Safari reader mode is OFF to view ingredients.
- 1 head Cauliflower (cut into small florets)
- 3 tbsp Butter (divided into 2 tbsp and 1 tbsp)
- Sea salt
- Black pepper
- 1 cup Cheddar cheese (shredded)
- 1/4 cup Heavy cream
- 1/4 cup Unsweetened almond milk (or any milk of choice)
Instructions
More TIPS about this recipe in the post above!
VIDEO + NUTRITION INFO + RECIPE NOTES below!
Preheat the oven to 450 degrees F (232 degrees C). Line a baking sheet with foil or parchment paper.
Melt 2 tablespoons (28 g) of butter. In a large bowl, toss together the cauliflower florets with the melted butter. Season with sea salt and black pepper.
Arrange the cauliflower florets on the prepared baking sheet. Roast for about 10-15 minutes, until crisp-tender.
- Heat the cheddar cheese, heavy cream, milk, and remaining tablespoon of butter, stirring frequently. (You can do this on the stove in a double broiler, or in the microwave.) Heat until the cheese mixture is smooth. Be careful not to overheat or burn the cheese.
- Toss cauliflower with cheese sauce right before serving.
SIMILAR KETO LOW CARB RECIPES
Recipe Notes
Net carbs per serving (1 cup): 7g
Video Showing How To Make Cauliflower Mac and Cheese:
Click or tap on the image below to play the video. It's the easiest way to learn how to make Cauliflower Mac and Cheese!
NUTRITION INFORMATION PER SERVING
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
More Low Carb & Keto Support!
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide 
Sweetener Conversion Calculator 
Keto Low Carb Macro Calculator 
Low Carb Keto Food List
© Copyright Maya Krampf for Wholesome Yum. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.
Did you make this recipe?
Click here to leave a comment + star rating! ★★★★★
Then, share a pic on Instagram. Tag @wholesomeyumblog or #wholesomeyum!
NEED LOW CARB ESSENTIALS?
Use the buttons below to buy low carb basics! Or, click here to shop all my pantry favorites!
47 Comments
Keto19
Made using 1/2 cup heavy cream because didn’t have almond milk. Fantastic!
sheila
Wow, love this recipe!! made it today for the first time, I added more cheese just because I always do, we love cheesy. Also added left over ham bites! Scored on the forever list. Thank You
Jan
I’m going to try this recipe. I’ve always hated pasta, but love cauliflower – perfect for me – thank you. 🙂
Kari
I just made this with coconut milk and 1/2 cheddar 1/2 monterey jack and it tastes great. After, I mixed it I put it in a casserole dish, sprinkled with Parmesan and baked it for another couple minutes. So easy and filling. Thanks for the great recipe.
christina
I made this tonight and it was delicious! No leftovers! I added crumbled bacon to mine!! Will definitely make again. Thank you!
David
Splendid recipe. As is my habit with a new recipe, I made it exactly as written out of respect to the author. As I was making it I thought the cheese sauce might be a bit too thin, but not so. Went so well with a Duroc Boston butt, who needs pasta mac and cheese? Well done Maya. This replaces my other keto mac and cheese recipes.
Maya | Wholesome Yum
I am so happy to hear that, David! Have a great day!
Gena
My 9 yr. old just made this for us for dinner by herself and it was SOOOOOOOO good!!!!
Maya | Wholesome Yum
Hi Gena, That is so awesome!! I’m so glad you liked it and kudos to your daughter!
Nancy Langevin
Go Roasted! So delicious… I passed on the salt and pepper and used Tony Chachere’s More Spice seasoning. Also we only use Sharp cheese so the flavor was excellent. After mixing I put it back in the oven with more Sharp cheese and Parmesan on top. Love this!
Maya | Wholesome Yum
I am so happy to hear that, Nancy! Thank you for stopping by!
Kerry
Thank you for this recipe! I love it, and I love how the roasted cauliflower tastes. Super easy to do.
Maya | Wholesome Yum
I am so happy to hear that, Kerry! Please come back again soon!
Janice
Can defrosted cauliflower be used with same results?
Maya | Wholesome Yum
Hi Janice, You can do it with frozen cauliflower – no need to defrost first. It would just need to roast for longer.
DToney
There wasn’t a guide line as to what size cauliflower head, so I went with a really large one, (knowing how much my husband loves cauliflower.) Then I doubled the rest of the ingredients. Might add more cheese to thicken the sauce, but overall, it was delicious. Definitely will do it again.
Maya | Wholesome Yum
I am so happy you liked it! Please come back again soon!
Joy
How would this do without the heavy cream? I have all the other ingredients..
Maya | Wholesome Yum
Hi Joy, You can make it without heavy cream but it wouldn’t be as creamy tasting. You can try omitting it and then check if you need to add either more milk or more cheese to make the sauce the right consistency.
Natalie
You can heavy cream at home.
Amanda
My kids practically went face-down on their plates and my husband looks at me with extra love in his eyes. A total winning side dish for everyone. Thank you!
Maya | Wholesome Yum
I just love to hear that, Amanda! I am so glad it was a huge hit with the whole family!
Marie Austin
Just made cualiflower mac and cheese ! Won’t be the last time ! VERY GOOD ! THANKS FOR RECIPE!
Maya | Wholesome Yum
I love hearing that, Marie! Thanks for stopping by!
Vera
I saved this recipe because I started keto and it looked great! Tastes even better! I had no almond milk on hand so I had to use a little extra heavy cream, but it turned out perfect! This will be a regular recipe in my new lifestyle. Thanks for a keeper!!
Maya | Wholesome Yum
I am so happy you liked the mac and cheese, Vera! Thanks for stopping by!
Kimi
I just tried this, using a little more heavy cream (I did not have any almond milk, but I always have cheddar cheese, butter and heavy cream in the fridge). Yep, roasting makes all the difference, and the sauce…I am in LOVE! Almost ate the whole thing all by myself (Glad the hubs was working late tonight heh heh) I’ve got to share this recipe with my friends who are keto. Thank you so much!
Maya | Wholesome Yum
I am so happy you liked it, Kimi! I agree, roasting is the best!
Ryan
My cheese sauce turned out really soupy. I used more cheese than called for and added some almond flour but its still a soup, how do I avoid that?
Maya | Wholesome Yum
Hi Ryan, Sorry that happened, I haven’t experienced that before. I wouldn’t recommend adding almond flour because it doesn’t thicken like a wheat flour would. If the sauce is too thin, I’d recommend just adding more cheese.
Robert
I don’t keep anything but heavy cream around. Can I sub the milk for only using heavy cream?
Maya | Wholesome Yum
Hi Robert, The consistency would be a little different but it should work. You might just need a little more of the cream since it’s thicker.
Amanda
About how small did you cut up the cauliflower? Was it pretty chunky or more chopped-up?
Maya | Wholesome Yum
Hi Amanda, the cauliflower pieces should be bite-sized so you don’t have to cut them up when you’re eating it.
Tiffany Robbins
Hi. How much saturated fat is in this recipe? I’m doing weight watchers so I was trying to put it in.
Maya | Wholesome Yum
Hi Tiffany, I only have the nutrition info that’s on the recipe card, but you can add the ingredients to any online calculator to get any other details.
Tiffany Robbins
Ok. Thank you.
Kate
Just made this for a quick dinner as I’ve been missing Mac & Cheese for a while. One word. AMAZING! After mixing the cauliflower in with the cheese sauce, I baked it in the oven for about 5 minutes to crisp up the top cheese layer. It was delish! Thanks so much for posting the recipe!
Maya | Wholesome Yum
Thank you, Kate! I bet crisping up the cheese made it extra delicious, I’ll have to try that!
Galit
Thanks. I made it again and now it is fine. All loved it!
Maya | Wholesome Yum
Hi Galit, That’s great to hear! I’m glad everyone loved it.
Lorren
Can I substitute more hwc or even half & half for the milk? I don’t want to use normal milk (and if I do will it still be keto friendly?) and don’t have almond milk…
Maya | Wholesome Yum
Hi Lorren, Yes, you can use more HWC or half & half. The sauce would be a little thicker if using HWC. Usually regular dairy milk is not low carb, but this dish would still be pretty low carb even if using regular milk, since it’s only 1/4 cup milk for the entire 4 servings (or 1 tbsp milk per serving). Either way, feel free to use cream or half & half instead.
Galit
I made this and it was very tasty. However, the cheese, milk, and cream mixture turn out very liquid. What did I do wrong?
Maya | Wholesome Yum
Hi Galit, I’m glad you liked it, and sorry to hear it turned out liquid for you. I haven’t experienced that. It might have to do with how tightly packed your cheddar cheese is in the measuring cup? Try packing it a little tighter next time (mine isn’t super tightly packed but not extremely airy either). The sauce does thicken a bit as it cools from hot to warm, but you can always melt in more cheese if it’s too liquid. Hope that helps.
mrskinnypants
Awesome recipe Maya! Cool idea to toss the cauli and cheese mix right before serving. I hadn’t done that before and my versions always came together a bit oddly. Will try it your way. Thanks for sharing the recipe. – ryan
Maya | Wholesome Yum
Thank you, Ryan! Doing it this way always works really well for me.