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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.
Instructions
[ See step photos See my tips ]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
291 Comments
Boy Mom
0This was sooooooo good!! I can’t believe how quick and easy it is to make. This is definitely going into my weekly rotation of favorites!!
Lucile Marchand
0This recipe was so amazing! I loved it!
Lucy Cash
0Love this recipe! I am always in a hurry and it was so quick and easy! I have tried other keto mac and cheese recipes but even my nonketo family members love it!
Ana
0Awesome!
Lucky
0This recipe was amazing! Easy to make and delicious! Saved on my favorites. I used it as a side with a steak, and just because I like spicy food, I added crushed red pepper… yummy!
Lynn
0This recipe is the cheesiest. Sure helps to curb the craving of Mac & cheese. I will certainly use this as a side dish many times over. Nothing wrong as having it as the main dish as well.
Belin
0This recipe was delicious, however, the cheese didn’t come together right. Half was liquidy and half was stretchy and dense. What did I do wrong? Still giving this 5 stars.
Maya | Wholesome Yum
0Hi Belin, Sorry to hear that happened! Usually cheddar cheese melts very well, but this can happen if the heat is too high. Try lower heat next time. It could also be that you needed to mix and heat the cheese for longer for it to melt. Finally, make sure you’re not using a whisk to stir it, as it tends to stick to the whisk and stay stringy. Hope this helps!
Belin
0I added some mustard powder and paprika. I tried making it again and it was perfect! This time I omitted the spices but added a little gouda. So good-a! ?
Lynniepooh2
0Not quite the same as mac n cheese but it sure is close. Plus its homemade, healthy and without any of those long named preservatives/additives. I will put this dish in rotation starting this week with Maya’s grilled pork chops (which are marinating at the moment).
Rebecca Varela
0I made this and used bacon cheese from our local cheese shop! It is delicious! I needed that Mac/cheese craving filled, it did!!!
Lori
0This was a great substitute for my beloved mac and cheese. I did use whole milk and half and half as it is what I had on hand and used a blend of gruyere and cheddar. The texture was a bit grainy. I also baked it after mixing. I am new to the low carb lifestyle and trying to get new recipes that will help me tame my cravings without sugar and this was a great addition.
Tabitha
0If you freshly grate the cheese instead of buying pregrated, it should get rid of the graininess. The preshredded has powder to keep it from sticking.
Rhonda
0WOW!! Thank You Maya!!! Sometimes we have to trick our minds into thinking we are eating the real thing to get into a good habit, we eat with our eyes first & then the brain follows, Thank you again for another awesome recipe???
Jude
0Thank you for this recipie! Have just had a gastric sleeve done, and this was soft, liquidy and easy on my new tiny tummy. The whole family loved it too though! I added some garlic powder in the cheese sauce and sprinkled Fried bacon pieces on it before serving. Was really yummy and filling! Will cook again! Yum!
Victoria
0Excellent
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.
Maya | Wholesome Yum
0Hi Chris, At the top of the recipe card, you can change the ingredients from US customary to metric, which will give you the weights. To give some context, though, my cauliflower mac and cheese recipe is for an average head of cauliflower, or about 4 cups of florets. You can definitely make it with larger or smaller ones, but like you said, the macros will vary and you might need more or less sauce.
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.