Creamy Low Carb Cauliflower Mac and Cheese Recipe

Comfort food gets a healthy makeover with this delightful low carb cauliflower mac and cheese recipe that promises all the creamy goodness without the carb overload.

cauliflower steps in as the perfect pasta substitute, bringing nutrient-packed goodness to this classic dish.

cheese lovers will rejoice at the rich, melty blend of sharp cheddar and smooth cream cheese that coats every floret.

The recipe delivers a guilt-free indulgence that satisfies deep comfort food cravings while keeping things light and nutritious.

Each bite offers a perfect balance of tangy cheese and tender cauliflower, creating a dish that feels decadent yet wholesome.

Packed with flavor and protein, this low-carb alternative proves healthy eating doesn’t mean sacrificing taste.

Get ready to fall in love with a mac and cheese that nourishes your body and delights your taste buds.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Calories: 320 kcal

Servings: 5

What’s in Low Carb Cauliflower Mac and Cheese

• Cauliflower Florets: Tender, snow-white vegetable that replaces traditional pasta, packed with nutrients and low in carbohydrates.
• Heavy Cream: Luxurious, rich dairy base that creates silky smooth sauce with incredible depth of flavor.
• Cream Cheese: Adds tangy richness and helps create ultra-creamy texture for the sauce.

• Cheddar Cheese, Parmesan Cheese: Sharp cheddar provides bold flavor while parmesan adds nutty, sophisticated undertone to elevate the dish's complexity.

• Italian Seasoning: Aromatic herb blend that introduces warm, Mediterranean-inspired notes to the dish.
• Pink Salt: Mineral-rich salt that enhances overall flavor profile with delicate minerality.
• Cracked Black Pepper: Provides subtle heat and sharp, earthy undertones.
• Dried Parsley: Light, fresh herb that adds visual appeal and subtle green brightness.

Tools for Making Low Carb Cauliflower Mac and Cheese

• Large pot: Essential for boiling cauliflower florets evenly and efficiently.
• Colander: Perfect for draining cauliflower after boiling, ensuring no excess water remains.
• 2-quart casserole dish: Ideal for baking and presenting the mac and cheese.
• Medium saucepot: Key for creating smooth, creamy cheese sauce.
• Whisk: Great for blending cream and cream cheese seamlessly.
• Measuring spoons: Necessary for adding precise amounts of seasonings.
• Cheese grater: Helpful for shredding cheddar and grating Parmesan cheese.
• Wooden spoon or spatula: Useful for stirring and coating cauliflower with cheese sauce.
• Oven mitts: Important for safely handling hot dishes and casserole.

Step-by-Step: Low Carb Cauliflower Mac and Cheese

• Cauliflower Preparation

Transform fresh cauliflower into tender florets. Heat water in a large pot and gently cook the pieces until they’re soft but not mushy. Drain completely and transfer to a cozy baking dish.

• Sauce Creation

Craft a velvety base by melting cream cheese into heavy cream over gentle heat. Infuse with aromatic seasonings that dance with flavor. Stir continuously to achieve a silky smooth consistency.

• Cheese Magic

Fold in rich cheddar and nutty Parmesan, creating a luxurious sauce that hugs each cauliflower morsel. Let the cheeses melt into a creamy river of deliciousness.

• Baking Transformation

Blanket the cauliflower with the decadent cheese sauce. Sprinkle extra cheese on top for a golden, crispy finish. Slide into a hot oven and let the magic happen.

• Final Touch

Rescue the bubbling, golden masterpiece from the oven. Allow it to rest briefly, letting the flavors settle and meld. Serve warm and watch everyone’s eyes light up with excitement.

Cooking Advice for Low Carb Cauliflower Mac and Cheese

• Ensure cauliflower is thoroughly drained to prevent watery cheese sauce. Pat florets dry with paper towels before cooking for the best texture and creamiest results.
• Experiment with different cheese combinations like Gruyère, smoked Gouda, or pepper jack to create unique flavor profiles. Swap out some cheddar for a bolder, more complex taste experience.
• Boost nutritional value by adding cooked bacon bits, diced ham, or shredded rotisserie chicken directly into the casserole. Mix protein throughout the dish for extra heartiness and flavor.
• Create a crunchy golden crust by sprinkling crushed pork rinds, almond flour, or low-carb breadcrumbs over the top before baking. These alternatives add texture without extra carbohydrates.
• Customize heat levels by adding red pepper flakes, diced jalapeños, or a dash of hot sauce for those craving a spicy kick. Adjust seasonings to match your personal taste preferences.

Serving Low Carb Cauliflower Mac and Cheese

• Protein Power-Up: Pair this cheesy cauliflower dish with grilled chicken breast or seared salmon for a protein-packed meal that keeps you full and satisfied.
• Veggie Sidekick: Complement the dish with a crisp green salad dressed in a light vinaigrette to balance the rich, creamy texture and add some fresh crunch.
• Herb Garden Twist: Sprinkle some fresh chopped chives or basil on top just before serving to bring a bright, aromatic touch that elevates the entire flavor profile of the dish.
• Spice Lover's Delight: Add a few red pepper flakes or a dash of hot sauce for those who enjoy a little kick, transforming the creamy mac and cheese into a zesty low-carb sensation.

Save & Store Low Carb Cauliflower Mac and Cheese

• Fridge Fresh Strategy: Store leftovers in an airtight container and keep refrigerated for up to 4 days. The cheese sauce maintains its creamy texture when sealed properly and chilled quickly after cooking.
• Quick Reheat Technique: Warm individual portions in the microwave for 45-60 seconds, adding a tiny splash of cream to restore sauce smoothness. Stir midway through heating to distribute warmth evenly.
• Freezer Friendly Option: This dish can be frozen before or after baking. When preparing in advance, wrap tightly in freezer-safe containers, removing excess air to prevent freezer burn. Frozen portions remain delicious for 2-3 months.
• Portioning Wisdom: Divide the casserole into single-serving containers for easy grab-and-go meals. Label containers with dates to track freshness and ensure optimal taste when reheating.

Skinny Cauliflower Mac and Cheese Recipe

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4.6 from 8 reviews

• Total Time: 40 minutes
• Yield: 5 1x

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Description

Comforting low carb cauliflower mac and cheese brings classic pasta flavors without traditional carbohydrates. Rich cheese sauce and roasted cauliflower florets deliver a satisfying keto-friendly alternative you won’t want to miss.

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Ingredients

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• 1 head cauliflower (or 16 oz / 454 g fresh florets), chopped into macaroni-sized florets
• 8 oz (227 g) sharp cheddar cheese, shredded
• 4 oz (113 g) cream cheese, room temperature, cut into cubes
• 1 cup (240 ml) heavy cream
• ¼ cup (25 g) freshly grated Parmesan cheese
• 1 tbsp + 1 tsp Italian seasoning blend
• 1 tsp dried parsley
• Pink salt, to taste
• Cracked black pepper, to taste

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Instructions

1. Preparation: Preheat oven to 400°F and lightly grease a casserole dish with oil or butter to prevent adherence.
2. Cauliflower Blanching: Bring salted water to a vigorous boil, submerge cauliflower florets, and cook until tender-crisp, approximately 4-6 minutes. Drain completely in a colander, eliminating excess moisture.
3. Cheese Sauce Creation: In a saucepan over medium heat, whisk heavy cream and cream cheese until seamlessly blended. Infuse with Italian seasoning, pink salt, and cracked black pepper, stirring to distribute flavors evenly.
4. Cheese Integration: Remove from heat and gradually fold in shredded cheddar and Parmesan, stirring until the sauce achieves a silky, uniform consistency.
5. Assembly: Transfer drained cauliflower to the prepared casserole dish, spreading evenly. Cascade the luxurious cheese sauce over the florets, gently folding to ensure complete coverage.
6. Final Touches: Garnish with additional cheddar, a sprinkle of Italian seasoning, and dried parsley. Bake in the preheated oven for 25-30 minutes until the top turns golden and edges bubble enticingly.
7. Serving: Remove from oven and let rest 5-7 minutes to allow sauce to set. Plate and enjoy this decadent, low-carb alternative to traditional mac and cheese.

Notes

• Drain Thoroughly: Excess water can make the dish watery, so use a colander and gently shake to remove all moisture before baking.
• Cheese Melting Technique: Gradually add cheese off the heat to prevent breaking or becoming grainy, ensuring a smooth, creamy sauce.
• Seasoning Balance: Taste the cream mixture before adding to cauliflower, adjusting salt and pepper to enhance the overall flavor profile.
• Resting Period Matters: Letting the dish sit after baking allows the sauce to set, creating a more cohesive and luxurious texture for serving.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Dinner, Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 5
• Calories: 320
• Sugar: 3 g
• Sodium: 540 mg
• Fat: 27 g
• Saturated Fat: 16 g
• Unsaturated Fat: 9 g
• Trans Fat: 0 g
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 18 g
• Cholesterol: 90 mg