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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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Cauliflower Mac And Cheese
285 Comments
Jessica
0Oh my god, this was even better than I imagined!
Liz Mareld
0Delicious and very easy to prepare.
Cheryl Riding
0How many cups of florets is needed for the recipe? Can I use frozen?
Maya | Wholesome Yum
0Hi Cheryl, It’s about 4 cups of cauliflower florets. Yes, you can use frozen ones. They’ll take a bit longer to roast.
Maria Torres
0I brought this dish as my potluck platter and it was a hit! Extremely delicious.
Tegbuna
0Absolutely love it! My teenager is trying keto with me and she hates vegetables. I made some with roasted cauliflower and some with boiled cauliflower. She preferred the boiled cauliflower because the roasted version was quite crunchy. I enjoyed them both and will make this a new dish for the entire family to enjoy in our home. Thanks so much for sharing!
Melissa
0Everyone (adults and kiddos) liked this! I didn’t want to have sauce that thickened and became stringy so I added 2 TSBP extra butter and an extra 1/4 C almond milk. I will add it to my rotation! Thanks for sharing so many great recipes!!!
I can see this being great with other cheese mixes too! Grueyere! Gouda! Yummy!!!
Sue
0As Aaron commented it’s easiest to make a bechamel and melt the shredded block cheese (I successfully used 75% reduced fat cheese!)in last. I had no separation and the cheese sauce was super thick. Next time I will just use whole milk.
I also added 1/4 tsp onion powder, 1/4 tsp garlic powder, & 1/2 tsp dry mustard . Next time I will add a slivered onion (cut into thin wedges from stem to root) to the cauliflower and roast them together. Cauliflower needs lots of salt and pepper so be generous.
You can prep this dish by roasting the cauliflower then refrigerating it until needed. Put the cauliflower in an oven-safe dish and reheat at 300 F while you make the cheese sauce. Pour the hot cheese sauce over the heated cauliflower, turn the heat up to
375 F, and bake for another 15-20 min. You can also run it under the broiler to get the cheese sizzling.
What a great recipe this is! I had no idea cheesy cauliflower could be so easy and so delicious. Thank you!
Gina
0Yumm! This is tasty and easy!
Carole
0Excellent recipe. Make this all the time!
Mary
0A friend had us over for dinner last night and made this. It was fabulous!
Aaron
0Really tasty. I’ve worked with cheese sauces before, so I changed up the technique to basically be a Bechamel. It might help with the separation problem some folks are having.
– melt the 1 Tbsp butter on low-medium heat.
– add 1 Tbsp flour (I used coconut, anything should be fine), then whisk continuously for a couple of minutes until it thickens up, turns a nice tan color, and smells just a bit toasty.
– whisk in the cream and milk so they can warm up. You can stir more casually now, but don’t wander off too far lest it bubble over.
– when the mixture is warm, add in the cheese a pinch at a time and stir until it fully melts away before adding the next round. As you go you can use bigger pinches, but if you go too fast the sauce will cool down too much and you’ll get clumps.
– when the cheese is all melted in, you’re good to go.
Lisa Davis
0I made this today. I didnt have any almond milk so I eliminated it. The recipe turned out just as good. The mac n cheese is delicious. I will make again.
Janet Hartley
0This is delicious. I used whole milk, emmentaler and cream cheese, onion and nutritional yeast. Just microwaved cheese and poured it over cauliflower. It was runny at first but thickened up perfectly.
Marci Razete
0Fabulous!
Jamie
0This is so delicious! Only thing I added was some black garlic truffle seasoning. Tasted great with your meatloaf recipe. My tummy is so happy right now. Made the cauliflower in the air fryer while the meatloaf was in the oven. Cheese sauce only took a couple minutes to make, super easy.
VNH27
0This sauce is amazing and could be used for lots of other recipes too!
Sarah Anne Chafin
0Hi Wholesome Yum. This is the fifth time we’ve made this recipe. The first time I made it, it was so good that I wanted to cry. I’ve been telling people about it ever since. The second time, my husband made it at the fire station (except he used broccoli), and it was a big hit. The third time, my husband made it again, but he left the sauce on the stove too long and it separated. Lesson learned. The fourth time, I made it with Monterey Jack cheese because that’s what I had on hand, and it was also a flop. I blamed the cheese, but now I’m not so sure. The fifth time (tonight), I made sure to follow the recipe to the T, but the sauce separated again. I’ve noticed the past two times that the sauce starts out perfect and only separates after tossing it with the cauliflower. Now I want to cry because I’m so frustrated! Do you have any idea why it would do this? Could the cauliflower be too hot? Could it be too wet?
Maya | Wholesome Yum
0Hi Sarah, I’m honored you made my recipe so many times and so glad you liked it for most of them! Sorry to hear your sauce started separating! I’ve never had this sauce separate, so this is strange. Are you using frozen cauliflower that maybe is too wet? Is it fully smooth before you mix it with the cauliflower? Maybe the heat on the stove is too high?
Lisa Davis
0I made this today. I didnt have any almond milk so I added a little more hwc. The recipe turned out great. My sauce was thick and creamy. This is a great substitute for real mac n cheese. I will make again.
Roger
0Best cauliflower mac and cheese I’ve ever had.
Jeannie pfoh
0This was excellent. I mostly kept to the recipe except I used 1/2 cup cream and also added 1/2 monterey jack (in addition to the 1 cup cheddar) and 2 TBSP cream cheese. I don’t think I needed the cream cheese but I added it because of all the comments about the cheese sauce being runny. It was not runny at all. Maybe people are using pre shredded cheese instead of real cheese. Anyways, it was excellent. Next time I’ll use two heads of cauliflower!
Mary
0Delicious as written. Not runny or anything. I just used 1/2 cup of half and half because thats what I had. So good! I will certainly make this often. Thank you!
Megan
0Absolutely amazing! I couldn’t stop eating it. I probably cooked my cauliflower longer than the recipe called for but I like mine super soft. Shared this recipe with many people already. Will definitely be making it again.
Kaye
0I love this recipe!
VictO
0Hello!
Excited to try this, and will sneak it to my extended family gathering. Mwahaha. But!
I’m wondering what the almond milk does for the recipe? The other ingredients all make perfect sense. Do you think I would ruin the sauce if I see it is too thick and add almond or other milk later?
Thank you!!
Maya | Wholesome Yum
0The almond milk is a neutral milk to prevent the sauce from being too thick. You can’t taste it. You could use all heavy cream if you wish, but it will have a thicker consistency and be much higher in calories. Yes, it’s fine to add the almond milk later to adjust the thickness, as long as you do it before mixing the cauliflower with cheese sauce.
Ruby
0I thought it was delicious! My kid’s didn’t want to try it at first but once they did they loved it too! I added a few slices of crumbled bacon to it just because bacon makes everything better but it was very good either way. Thank you this will definitely be a regular on our menu.
Brittany Turner
0I love this recipe I recently started the keto diet about two months ago and I love this cauliflower Mac and cheese recipe, even more that regular Mac and cheese. My children love it as well is tried a few different recipes from this site and enjoyed them as well.
Bernice Biafore
0Great RECIPE FOR KETO
Angela
0I honestly added ground beef, chopped pickles and chopped onions to this to make it into a cauliflower cheeseburger. It was delicious
Janeese
0Loved this recipe! Added an extra cup of cheese for the family. Came out great and kid approved 🙂
AT
0I’ve never baked my cauliflower before, but this was fantastic! Even my hubby like it because it wasn’t mushy. I will definitely be making this one again! Thank you!
Steven
0I had made the recipe, doubled the cheese sauce ingredients as I had boiled off chicken in garlic and spiced water, which I cut into bit size pieces and added for extra protein. Will be making this again.
Thank you.
Samuel Bendet
0This recipe is fantastic. I feel guilty about eating it because of all the years thinking fat was bad.
Karen
0I found the sauce quite bland so added about another cup of shredded cheese.
cindy bracy
0Can you use the cauliflower pearls.
Maya | Wholesome Yum
0Hi Cindy, Yes, this will work. The roasting time will be shorter due to the smaller size, so be sure to keep a close eye on them. Enjoy!
Melodie Schlamp
0Thank you for such a delicious recipe. I was craving Mac and cheese and haven’t had it in years as I am of course not eating pasta. After reading the previous reviews I changed a few things and it worked out perfectly. I used all HWC and added two tablespoons of cream cheese. The cheese sauce was still too soupy so I let it cool just a bit then added a beaten egg to the mix and stirred it in well. Then I put the cauliflower and cheese sauce into a casserole dish and back in the oven for 5-10 minutes and the egg helped thicken it to just the right consistency, you can’t taste the egg. Hope this helps anyone else who found the cheese sauce too thin.
Ingrid
0This was so delicious! I was craving mac and cheese and this hit the spot. I added Parmesan cheese to the cheddar, butter, milk, cream mixture and I finished everything off by broiling the mixture in a small oven safe pan for 5 minutes. I’ll definitely come back to this recipe.
Megan
0This was delicious!! Followed the instructions and ingredients exactly and it came out perfectly! Thank you!
Isabel Wright
0I was super excited to try this recipe, but it was a complete flop! I followed the recipe exactly and the sauce was like soup. I added more cheese but it would never thicken. I was so disappointed that I didn’t even serve it to my husband. Maybe it worked for others but not for me. This definitely will not be going in the recipe box.
Maya | Wholesome Yum
0Hi Isabel, I’m sorry this recipe didn’t work out for you. If your cheese sauce is too soupy, first check that the cheese fully melted. Sometimes it seems like it did but there is more at the bottom that needs to melt. If it did, you can let the sauce simmer on low heat, or you might still need more cheese. Also keep in mind that the sauce thickens more as it cools. Mine usually turns out quite thick when it cools from piping hot to warm, as you can see in my pictures and video above. I hope you decide to try it again!
vanessa
0Was curious if you know what the sodium % is Thanks
Maya | Wholesome Yum
0Hi Vanessa, No, sorry, as this can vary depending on the brands of ingredients you use. You can read more in my nutrition policy.
Bri
0Excellent! My husband is a mac n’ cheese fanatic and he was scraping his bowl. I did make a couple of changes though to reduce the fat. I used 1/2 cup of 1% cottage cheese, 1/3 cup of grated cheese, 1 tbsp nutritional yeast + 1 tbsp of whole wheat flour and used 2 tsp of butter. I also roasted the cauliflower in 1/2 tbsp of mushroom sage olive oil for another kick of flavour i.e. the adult flavour version as you suggested 🙂 I can’t wait to try another one of your recipes! Thank you!!
Tami
0We love this recipe! Thank you so much! What a great side dish, roasted cauliflower is Delish! My husband is not a cauliflower fan but he actually asks for this one! I use 1/2 cup of heavy cream instead of a separate 1/4 cup of almond milk. This cheese sauce is amazing.
Z
0Can you do this with frozen cauliflower? Can you roast it in the air fryer?
Maya | Wholesome Yum
0Yes to both! I’ve got instructions for both in the post above.
Gabriella
0Hi! This sounds delicious! Just wondering if I am able to freeze and eat later?
Thanks so much
Maya | Wholesome Yum
0Hi Gabriella, I don’t recommend freezing because the texture of the sauce changes, but you can if you really want to. It tastes great reheated though if you just wanted to meal prep it for later in the week.
Susie
0I made Cauliflower Mac and Cheese last night. Not only was it delicious, it was so easy! I will make this dish more often! Thank you for sharing the recipe.
Heddi
0Just went nut free. Needed some comfort food! This recipe got rid of my cravings and was sooo mac and cheesy!
Jo Ann
0Do you have to use heavy cream? Any substitutes? Thanks!
Wholesome Yum M
0Hi Jo Ann, You can substitute with thick coconut products, like full-fat coconut cream and coconut milk. I hope this helps.
Cathy
0I love your site. I’m new to Keto, and I have already tried out some of your recipes. They are tasty and real and the best!
Abyar Aejaz
0Just made this and I’m in heaven!!! And yes, roasting the cauliflower makes it so delicious! I couldn’t stop snacking on it while preparing the cheese sauce. Thank you, thank, thank you!!!
Lynn
0How would you convert this recipe to one made in a 9×13 casserole crockpot?
Wholesome Yum M
0Hi Lynn, I have not tested this, but you may be able to fill the Crock Pot with the raw cauliflower and butter mixture and let it cook down for a couple hours on low. After that you should be able to add the prepared cheese sauce (add 1/4 tsp xanthan gum to help thicken with all the extra water from the Crock Pot) and let it all heat together for another hour on low. Let me know how that goes if you try it!
Diane
0I made this tonight and iwas delicious! I browned radishes (cut in half) with the buttered cauliflower. Also, since I didn’t have any HWC, I used whole milk and added 3T of cream cheese. It was yummmm! PS, I love all of your recipes!!!
Kelly
0Followed the recipe exactly, even packed the cheese when measuring and what I got was cheese soup. Super runny. No amount of added cheese helped.
Wholesome Yum M
0Hi Kelly, Cauliflower holds a lot of water and would definitely waterlog the sauce if it has too much moisture left it in. Make sure to roast the cauliflower thoroughly, removing much of the water. That will give you the best possible end result.
Maya | Wholesome Yum
0Note: I’ve also updated the amounts a bit since this comment to improve the consistency of the sauce. 🙂
Hector Rodriguez
0Taste amazing, I used a head of cauliflower but didnt seem to get 4, 1 cup servings out of this. Can anyone tell me how many servings they are getting?