Name: Keto Cauliflower Mac and Cheese
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 large head of cauliflower (cut into bite-sized florets); 2 tbsp butter (unsalted); 1 cup heavy cream; 1 1/2 cups sharp cheddar cheese (shredded); 1/2 cup mozzarella cheese (shredded); 2 tbsp cream cheese; 1 tsp garlic powder; 1/2 tsp smoked paprika; 1 pinch salt & pepper (to taste); 2 tbsp almond flour ((optional topping)); 1 tbsp chives or parsley ((optional garnish) )

Cauliflower Mac and Cheese in a white bowl.

Introduction to Cauliflower Mac and Cheese

There’s something about a steaming bowl of mac and cheese that feels like a warm hug.

But if you’re living that keto lifestyle, traditional pasta is off the table. The good news? Cauliflower steps in as a deliciously clever substitute. Today, I’m bringing you a keto-friendly Cauliflower Mac and Cheese that’s every bit as creamy and satisfying as the real deal.

This low-carb favorite combines roasted cauliflower florets with a velvety cheese sauce that’s rich, flavorful, and keto-approved. Whether you’re meal prepping, cutting back on carbs, or want a hearty dish that won’t weigh you down, this recipe hits the spot. Best of all? This meal is quick to make, the kids love it, and it’s perfect for cozy nights. This recipe may even serve as a standout side dish at your next gathering. Cauliflower Mac and Cheese will have you fully satisfied and wondering if maybe we’ve been doing the whole mac and cheese thing wrong from the beginning!

Macaroni to Modern Keto History

Mac and cheese dates back to the 13th century in southern Italy.

Early recipes, found in medieval cookbooks, described the combination of pasta and cheese. However, it wasn’t until Thomas Jefferson introduced the dish to the United States in the 1800s that Macaroni and cheese became a household staple in America.

Fast forward to today’s health-conscious world, and mac and cheese has gotten a keto makeover. Insert cauliflower, the versatile, low-carb vegetable that’s taken center stage in everything from pizza crusts to rice alternatives. Thanks to cauliflower’s mild flavor and tender bite, it’s the perfect base for this creamy keto comfort food.

Want to learn more about the history of mac and cheese? Check out A Brief History of America’s Appetite for Macaroni and Cheese from Smithsonian Magazine.

Keto-Perfection

Carbs Low: No carb-heavy pasta, just cauliflower.
Fat Rich: This recipe boasts a high-fat profile with the cream, butter, and cheese.
Ingredients Simple: Natural, whole-food ingredients make up this clean keto dish.

Variation-Capable

Add some additional protein: Ramp up the protein by adding in some crumbled bacon or shredded rotisserie chicken.
Spice things up: Feeling a little spicy? Add in some jalapeños or crushed red pepper for a nice kick.
Turn things vegan: Supplement dairy-free cheese and coconut cream for a nice vegan version.

Final Thoughts

This Cauliflower Mac and Cheese proves that you can still enjoy the comforts of classic recipes.

You don’t have to sacrifice your low-carb goals or keto diet in the process. Whether you’re easing into keto or a seasoned pro, this dish delivers cozy satisfaction with every creamy bite.

So what are you waiting for? Curl up with a bowl of this keto comfort food. Your cravings (and macros) will thank you. Also, be sure to stick around for more Keto recipes here at RecipeHistory!

Shopping List

head of cauliflower
butter
heavy cream
cheddar cheese
mozzarella cheese
cream cheese
garlic powder
paprika
salt/pepper

Optional
almond flour
chives/parsley

Instructions

Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly grease a baking dish.

Blanch Cauliflower:
Bring a large pot of salted water to a boil. Add cauliflower and boil for 5–6 minutes, until just tender. Drain well and set aside.

Make the Cheese Sauce:
In a large saucepan over medium heat, melt butter. Stir in the heavy cream, cream cheese, garlic powder, paprika, salt, and pepper. Whisk until smooth.

Add the Cheeses:
Reduce heat to low and stir in the cheddar and mozzarella cheese. Mix until fully melted and silky.

Combine Cauliflower & Sauce:
Gently fold in the drained cauliflower florets until coated evenly with the cheese sauce.

Bake It:
Pour the mixture into your baking dish. If using almond flour, sprinkle it evenly on top for a crumbly texture. Bake for 15–18 minutes until bubbling and golden on top.

Cover image "Keto Cauliflower Mac and Cheese"

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