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Free Printable: Low Carb & Keto Food List
Get It NowWhen I switched to a cleaner, lower carb way of eating over a decade ago, I really needed a healthier atlernative to macaroni and cheese, one of my favorite foods at the time. After tossing cheese sauce with a bunch of different vegetables, I settled on this cauliflower mac and cheese as the best one. It was long before anyone was talking about such things, but I’ve been hooked ever since. You get all the goodness of the classic in a lighter, real food package. Make this cheesy cauliflower with me to get the comfort and the veggies together!
Why You Need My Cauliflower Mac And Cheese Recipe
- Creamy, cheesy mac & cheese vibes – Yes, I know it’s not actual pasta, but the flavor is the same, and it totally fulfills that comfort food craving. Picture tender, golden roasted cauliflower smothered in rich, creamy cheese sauce. You won’t even miss the noodles! (But if you do, just pour this same sauce over my keto pasta or baked spaghetti squash instead.)
- Quick and easy – This dish comes together super fast! I roast the cauliflower at a higher temperature than usual to make this healthy side dish in under half an hour.
- 6 simple ingredients – Plus salt and pepper. No white flour or processed stuff you might find in boxed mixes.
- Gluten-free, keto, and family friendly – Of course you get plenty of veggies in cauliflower mac and cheese, but it’s also just 5 grams net carbs and gluten-free. My favorite part is that everyone I’ve served this to over the years has loved it, from adults to kids — so much so, that I included it my Easy Keto Carboholics’ Cookbook. (It’s also got 99 other recipes that let you enjoy the flavor of high-carb foods while sticking to your macros.)
Ingredients & Substitutions
Here I explain the best ingredients for my cauliflower mac and cheese recipe, what each one does, and substitution options. For measurements, see the recipe card.
For The Cauliflower:
If you’re unsure about mac n cheese with cauliflower (will it really satisfy that craving?), don’t be. The veggie tastes very neutral here because the sauce is so cheesy and rich! You’ll need:
- Cauliflower – Fresh cauliflower is ideal, but frozen works too—just roast it a bit longer. The amount of sauce in my recipe is for your average head of cauliflower (4 cups of florets), so if yours is very large or small, you might need to scale the sauce up or down a bit.
- Olive Oil – Or avocado oil. In an earlier version (including my YouTube video), I used melted butter to keep it simple, since it’s already in the sauce below. But with the high roasting temp, I now recommend a heat-safe oil.
- Sea Salt & Black Pepper – Add 1/2 teaspoon of garlic powder if you want more flavor, or a pinch of cayenne pepper if you like a kick.
For The Cheese Sauce:
I love this sauce so much that I wrote a whole cheese sauce post on it! It’s perfect for keto cauliflower mac and cheese, and I also use it for topping roasted broccoli. You’ll need:
- Shredded Cheese – The base of the sauce, which also thickens it all by its lovely self. Sharp cheddar cheese is my fave, but mild cheddar works, too. You can swap it for any melty cheese, like Gruyere, Gouda, or Monterey jack.
- Heavy Cream – Makes it rich and creamy. Substituting any kind of milk (except full-fat canned coconut milk) will be thinner, so you’d need more cheese to compensate.
- Almond Milk – To thin out the sauce and balance the richness. I used store-bought, but you can easily make your own almond milk, or swap in coconut milk beverage for a nut-free option (the liquid kind from a carton, not the canned thick kind). You can also just water down more heavy cream, or use regular dairy milk if you don’t mind the extra carbs.
- Butter – Make sure it’s unsalted, or your cheesy cauliflower will be too salty. I like this grass-fed brand.
How To Make Cauliflower Mac And Cheese
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
Cook The Cauliflower
You can use any method you like, but I highly recommend roasting! Sometimes I air fry the cauliflower for smaller batches. You can also steam the cauliflower for a quick option. To roast:
- Season the cauliflower. In a large bowl, toss the florets with the olive oil, salt, and pepper.
- Roast until golden. Spread the florets on a baking sheet (I have this one in every size and love them). Roast in the oven until tender and browned on the edges.
Make The Cheese Sauce
In a saucepan over low heat, stir together the cheese, cream, almond milk, and butter, stirring frequently until smooth. Alternatively, you can simply microwave the ingredients until the cheese melts, then stir until smooth. Be careful not to overheat.
Mix Together
Transfer the cooked cauliflower to a large bowl (you can even reuse the one from earlier!). Pour cheese sauce on top and mix to coat evenly. I like a little fresh cracked pepper over the cauliflower mac and cheese at the end.
My Recipe Tips
- Cut your cauliflower florets small. They roast faster that way, and you get smaller pieces in every bite, making the experience closer to regular mac and cheese. I aim for 1 inch pieces.
- Give the cauliflower enough space when roasting. You want each floret touching the pan to get those browned edges — and to make this process fast.
- Don’t use a whisk. The shredded cheese will clump and stick to the whisk as it melts. Using a spoon or spatula to stir the sauce works much better.
- Sauce too thick or too thin? It’s easy to adjust the consistency before mixing with the cauliflower. Keep in mind it will thicken more as it cools from piping hot to warm. But if you need to adjust, add more shredded cheese to make it thicker, or more almond milk or cream to thin it out. Easy!
- Fold in the sauce gently. The tender cauliflower can break apart if you’re too rough with it.
- Want an extra cheesy finish, crumb topping, or bacon? Just transfer your cauliflower mac and cheese to a baking dish at the end (I use this one and it’s the perfect size). Sprinkle with more cheddar if you want a melty top, crushed pork rinds for a crumb topping, or crumbled oven baked bacon. Pop under the broiler for a couple of minutes to brown the top.
Storage & Meal Prep
- Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days. I don’t recommend freezing cheesy cauliflower, as the texture of the sauce changes.
- Meal prep: Cut and roast the vegetables, make the cheese sauce, and store separately. When ready to serve, reheat the cauliflower and sauce (I often just use the microwave for lunch), then toss together.
- Reheat: Cauliflower mac and cheese is more mushy after reheating, but still so delicious! You can microwave it, or use your oven at 350 degrees F.
Serving Ideas
I’ve totally enjoyed a big bowl of this easy cauliflower mac and cheese all by itself! But it’s also super versatile with proteins for a more balanced meal:
- Comfort Food – Try my low carb chicken nuggets, keto fried chicken, bacon wrapped hot dogs, or a for all the nostalgic vibes. For a homestyle meal, go for slow cooker turkey breast or keto meatloaf. You can even spoon keto chili over the cauliflower mac and cheese.
- Chicken – My family’s faves are simple baked chicken legs, air fryer chicken quarters, and garlic butter chicken. You can also whip up some buffalo wings for game day!
- BBQ – You can’t go wrong with my juicy burger (or a lighter turkey burger), quick air fryer brats, or saucy BBQ chicken legs. If you want to get fancy, grill a steak.
More Low Carb Cauliflower Recipes
If you like my cauliflower mac and cheese, you’ll probably also love my other comforting cauliflower recipes:
Cauliflower Mac and Cheese (6 Ingredients)
Make my easy, cheesy cauliflower mac and cheese with 6 ingredients in just 25 minutes! It's the ultimate healthy, low carb comfort food.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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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.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: See my recipe tips above! I’ve got notes to help you get the perfect cheese sauce consistency, options for toppings, and more.
- Store: Refrigerate leftovers in an airtight container for up to 4 days. I don’t recommend freezing.
- Reheat: Microwave or heat in a 350-degree F oven.
📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Cauliflower Mac And Cheese
285 Comments
C
0OMG, soooo yummy! The sauce is incredible. So creamy and perfect just like mac cheese sauce should be. Used 1/2 cup heavy cream.
C
0I divide into 3 servings. Not sure how many cups as I’m not measuring.
Loise
0Recipe tasted really good! I added bacon to mine and topped it off in the oven with crushed pork rinds on top. So flipping good.
The only thing I had a problem with was the cheese sauce. I didn’t microwave it but I heated it on the stove instead. I put it on medium heat and put everything in the pan. I stirred often as well. But it ended being so runny. I added so much more cheese but it didn’t help. I ended up adding a bit of flour to thicken it. I also ended up doubling the recipe and instead of almond milk I just used heavy cream. Help?
Wholesome Yum M
0Hi Loise, It’s possible that your cheese sauce was just too hot. As it cools, it should start to thicken up on it’s own.
Maya | Wholesome Yum
0Note: I’ve also updated the amounts a bit since this comment to improve the consistency of the sauce. 🙂
NJ Taylor
0It is rare to find cooks who give weights for everything, especially the main ingredients like cauliflower. Please include the weight, then those of us who are closely counting our macros can calculate our own.
Wholesome Yum A
0Hi NJ, I provide weights when I can (simply use the metric button on the recipe card), but heads of cauliflower vary greatly in weight. If you’re tracking very closely, you’ll want to use a food scale and/or macro calculator.
Karen
0Love your recipes, I’m not keto but watch carbs for diabetes. Just fixed “Mac” & Cheese , I ate the roasted cauliflower before I could make it ! Had never tried it and was pleasantly surprised !! But have the dish finally in the oven and so excited to try it ! Thanks , I loved it <3
Marian
0Okay, so I loosely followed the recipe in the sense that I never measure things (not personal, just never do)… had to add a little cream cheese to thicken things up and pan-fried my cauli for speed. I only had “smoked” cheddar only, so that’s what went in. Also worth mentioning that I always have high hopes for random recipes and then detest what I’ve made…Not this time!!! INCREDIBLE. 100% thick, creamy, comfort food Mac and cheese. It took me back 5 years to my pre keto carb-filled comfort food days.
Served with sausages. Mac and cheese, and a grilled sausage.. heaven!!! And I NEVER write reviews either… so that’s saying something! I need to rave about this dish!
Heather
0Made this for dinner and it’s pretty darn tasty. No, it’s not real mac n cheese but it’s the next best thing when you are on keto and haven’t had pasta in almost a year. I’ll be making this often. I also added keens dried mustard and fried bacon pieces to it. Yummy. Thank you and I enjoy all of your recipes!
Erin B
0Easy, delicious recipe! Added chill flakes to the roasted cauliflower to bake, then added turkey bacon bits before covering in sauce, plus a little extra cheese on top. Definitely making again!
Betty Fritzke
0I’d love to go KETO, but what does one do when you are severely lactose intolerant?
Wholesome Yum L
0Hi Betty, you can absolutely still eat Keto if you are lactose intolerant. We have a lot of recipes available on our website that have dairy-free options. Tap on the link below to see them.
Dairy-Free Recipes
Mike
0You have given us so much more to choose from other than pork rinds and bacon!
Thank you
Denise North
0Hi. Do you think I could do this with cauliflower rice? I have some in the freezer…
Maya | Wholesome Yum
0Hi Denise, Absolutely, you can!
Cathy Dean
0I’ve made this several time. So good!!
Kristy Stovall
0I’ve never roasted cauliflower before this recipe! It was much tastier being roasted! Great recipe!
Tracey Marshall
0I can’t wait to try this tonight, I’m going to make this along with a gammon joint I have. I was wondering if I could out some Hellman’s English mustard in the sauce as well to give it a slight kick? Would the jar be best or the powdered mustard? Thanks for your awesome recipes. Love your posts xx
Maya | Wholesome Yum
0Hi Tracey, Yes, you could do that and either one should work!
Kaitlin Bangert
0Can you make this with frozen cauliflower florets? If so, how much longer should I cook it for?
Maya | Wholesome Yum
0Hi Kaitin, Yes, you can! Just roast them until they are crisp-tender, I’d guess 25 to 30 minutes, or you could go longer if you like them browned.
Debz
0Great substitute for traditional Mac and cheese! Thanks for the tip on roasting cauliflower over steaming – my life is much better now!
Dawna Roskelley
0I tried this with great skepticism but it was GREAT! Quick and easy and very good with the cauliflower baked. OK, I have to admit I made it with organic American cheese and organic cheddar combined as I didn’t have enough cheddar. The American made it taste like the old Kraft mac and cheese used to taste before they changed it years ago. After the change I hated it. But this was delicious. I will try it with just cheddar next time to be more Keto.
Full & happy
0I riced the cauliflower before baking it. With the amount of cauliflower I had, it was probably 3 servings but OMG it was soooo good I could’ve eaten it all!
JaneR
0PLEASE don’t call it MAC and cheese when there’s no macaroni in it!!! It’s Cauliflower Cheese – celebrate the dish as it is. It bugs me as I loved a proper (old school) Mac and cheese pre-keto diet, and this is not that.
A proper Cauliflower Cheese is worth celebrating, just as it is … add some bacon and it sings. Add some sliced Reblochon Cheese on the top and it’s suddenly singing opera!! It will NEVER be Mac n Cheese. It can be SO much better. Please break the trend of calling it what it’s not, and will never be.
Roseanne
0Hi there I want to make ahead can I do this?
Maya | Wholesome Yum
0Hi Roseanne, Sure, you can! The best way would be to cook the cauliflower and make the cheese sauce separately, then heat each and toss together after.
Marla K
0I just found your recipe this morning and had to make it this evening. I also have put it in the oven with a little extra cheddar and some grated parm but if my finger swipe through the cheese sauce sample is any indication of how this is going to turn out, I’m so excited!! Thank you!
Babbsy
0Hi. Looks delicious. I was wondering if the cauliflower could be roasted a day ahead and refrigerated then add the sauce right before serving and warm it in the oven. Thanks.
Maya | Wholesome Yum
0Thank you, Babbsy! Yes, you can definitely do that!
Mboyle
0Where does the 5 g of sugar come from???
Maya | Wholesome Yum
0It would be from the cauliflower and the cheese.
Cindy
0My husband loves this so much!! We make a this at least once a week. So easy and delicious.
Keto19
0Made using 1/2 cup heavy cream because didn’t have almond milk. Fantastic!
sheila
0Wow, 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
0I’m going to try this recipe. I’ve always disliked pasta, but love cauliflower – perfect for me – thank you. 🙂
Deb
0Maya, I love your site and recipes! I have a suggestion for all of you doing recipes: I would appreciate it if you would list measurements by weight as well as cups etc. It becomes difficult to determine the correct measurements for many reasons, some of which you touched on in your comments here…if a weight measurement was given rather than a cup, then the issue of how tightly we pack the cheese would not exist. Also when you call for a small head of cauliflower or a large cabbage, depends on each person’s perspective of what is large and small. Thanks in advance for considering this request!
Maya | Wholesome Yum
0Hi Deb, If you switch to Metric measurements on the recipe card, everything is listed by weight.
Kari
0I 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.
Donna
0Made it with all the ingredients , but somehow the sauce is extra runny.
I even added extra cheese, still watery. What do I need to do to make it more creamy less watery?
Maya | Wholesome Yum
0Hi Donna, I’m not sure why, it shouldn’t be runny. You can add more cheese, or you could try heating the sauce over very low heat to evaporate some of the extra moisture.
christina
0I made this tonight and it was delicious! No leftovers! I added crumbled bacon to mine!! Will definitely make again. Thank you!
David
0Splendid 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
0I am so happy to hear that, David! Have a great day!
Gena
0My 9 yr. old just made this for us for dinner by herself and it was SOOOOOOOO good!!!!
Maya | Wholesome Yum
0Hi Gena, That is so awesome!! I’m so glad you liked it and kudos to your daughter!
Nancy Langevin
0Go 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
0I am so happy to hear that, Nancy! Thank you for stopping by!
Kerry
0Thank you for this recipe! I love it, and I love how the roasted cauliflower tastes. Super easy to do.
Maya | Wholesome Yum
0I am so happy to hear that, Kerry! Please come back again soon!
Janice
0Can defrosted cauliflower be used with same results?
Maya | Wholesome Yum
0Hi Janice, You can do it with frozen cauliflower – no need to defrost first. It would just need to roast for longer.
DToney
0There 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
0I am so happy you liked it! Please come back again soon!
Joy
0How would this do without the heavy cream? I have all the other ingredients..
Natalie
0You can heavy cream at home.
Maya | Wholesome Yum
0Hi 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.
Wholesome Yum A
0My 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
0I just love to hear that, Amanda! I am so glad it was a huge hit with the whole family!
Marie Austin
0Just made cualiflower mac and cheese ! Won’t be the last time ! VERY GOOD ! THANKS FOR RECIPE!
Maya | Wholesome Yum
0I love hearing that, Marie! Thanks for stopping by!
Vera
0I 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
0I am so happy you liked the mac and cheese, Vera! Thanks for stopping by!
Kimi
0I 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
0I am so happy you liked it, Kimi! I agree, roasting is the best!
Ryan
0My 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
0Hi 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
0I don’t keep anything but heavy cream around. Can I sub the milk for only using heavy cream?
Maya | Wholesome Yum
0Hi 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.
Wholesome Yum A
0About how small did you cut up the cauliflower? Was it pretty chunky or more chopped-up?
Maya | Wholesome Yum
0Hi Amanda, the cauliflower pieces should be bite-sized so you don’t have to cut them up when you’re eating it.
Tiffany Robbins
0Hi. How much saturated fat is in this recipe? I’m doing weight watchers so I was trying to put it in.
Maya | Wholesome Yum
0Hi 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
0Ok. Thank you.
Kate
0Just 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
0Thank you, Kate! I bet crisping up the cheese made it extra delicious, I’ll have to try that!
Galit
0Thanks. I made it again and now it is fine. All loved it!
Maya | Wholesome Yum
0Hi Galit, That’s great to hear! I’m glad everyone loved it.
Lorren
0Can 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
0Hi 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
0I 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
0Hi 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 very 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
0Awesome 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
0Thank you, Ryan! Doing it this way always works really well for me.