Super Easy Keto Mac and Cheese Low Carb Recipe | KetoVale
cauliflower mac and cheese

Keto Cauliflower Macaroni and Cheese

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Macaroni and cheese might be the only thing your kids will eat, but now you can enjoy it as an adult, too. Our keto mac and cheese is the perfect way to give everyone in your house what they want while sneaking in some veggies without an official protest. 

Our mac & cheese recipe uses cauliflower in place of traditional gluten-laden pasta noodles, which are hard to digest and spike an inflammatory response in some people.  

If you’ve never tried cauliflower in place of noodles, you’ll be pleasantly surprised by the taste. Cauliflower has a very mild flavor that takes on the taste of whatever you’re cooking with. In this case, it tastes like the cheesy goodness found in regular mac and cheese. But you won’t be left feeling bloated or stuck in brain fog after.

keto mac and cheese

Research shows that cauliflower contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer (1). Additionally, it’s weight loss friendly and incredibly easy to add to your diet. 

Cheeses prove to be the easiest way to boost protein consumption. They are also a great way to hide veggies for those picky eaters. A high protein intake can help with weight loss, increase muscle mass and improve health.

The spices in this recipe might only be minimal, but they contribute a great deal of flavor to the dish. They also provide a good source of vitamins and antioxidants.

This recipe is best enjoyed hot, but you can also freeze a batch and heat it up for a quick snack or bite to eat later. For an even tastier treat, try adding cooked, chopped bacon to the sauce and stir in so that all the cauliflower florets are coated. 

Let’s Do It!

Divide the cauliflower into florets. Steam for 5 minutes and drain well.

steam cauliflower florets

Melt a tablespoon of butter in a saucepan. Add cream cheese, cheddar, mozzarella, heavy cream and seasonings. Stir to combine and cook for 5 minutes until smooth.

making cheese sauce

Combine the florets with cheese sauce.

mix cauliflower with cheese sauce

Mix well to coat and transfer to a baking dish. Bake for 25-30 minutes.

bake macaroni and cheese

Serve immediately. 

low carb mac and cheese

More keto cauliflower recipes you can try:

cauliflower mac and cheese
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4.34 from 3 votes

Keto Mac and Cheese

An easy low-carb and keto-friendly alternative to Mac & Cheese made with cauliflower and a mixture of different types of cheese.
Course Dinner
Cuisine American, Ketogenic, Low Carb
Keyword keto mac and cheese, low carb mac and cheese
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4
Calories 293kcal
Author Tanya K.


  • 1 cauliflower medium head
  • 1 tbsp butter
  • 2 oz cream cheese
  • 2 oz cheddar shredded
  • 1 oz mozzarella shredded
  • ½ cup heavy cream
  • 1 tsp paprika
  • ½ tsp black pepper
  • pinch cayenne pepper
  • sea salt to taste
  • cooked bacon chopped (for serving, optional)


  • Preheat the oven to 375.
  • Divide the cauliflower into florets. Steam them for 5 minutes and drain well.
  • In a pot, melt a tablespoon of butter. Add cream cheese, cheddar, mozzarella, heavy and cream. Season with paprika, cayenne pepper, and salt and black pepper. Stir to combine and cook for 5 minutes until smooth.
  • Combine cauliflower florets with the sauce. Mix well to coat and transfer to a baking dish. Bake for 25-30 minutes.
  • Serve immediately sprinkled with chopped fried bacon (optional).



Nutrition Facts
Keto Mac and Cheese
Amount Per Serving
Calories 293 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 15g75%
Cholesterol 84mg28%
Sodium 258mg11%
Potassium 497mg14%
Carbohydrates 9g3%
Fiber 3g12%
Sugar 3g3%
Protein 9g18%
Vitamin A 1151IU23%
Vitamin C 69mg84%
Calcium 203mg20%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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