cauliflower mac and cheese

Keto Cauliflower Macaroni and Cheese Low Carb Recipe

You are going to be surprised by this Keto Mac and Cheese recipe using cauliflower to keep it low-carb. It is made with only five ingredients!

You will incorporate more vegetables, proteins, and fats into your dish when compared to typical mac and cheese recipes, while the cravings for pasta will no longer exist.

For this recipe, we swapped macaroni for cauliflower, but we kept the cheeses to be in line with the original mac and cheese recipes.

Cauliflower is a household name in the keto and low-carb community. It has been use as a low-carb substitution for rice, noodles, and many traditional dishes.

keto cauliflower mac and cheese

Our creamy low carb cheesy sauce makes this dish an instant hit. It tastes amazingly delicious and can be used for many other keto or low carb dishes.

If you want to be successful on the keto diet, you should always have good quality recipes for your favorite foods. Pasta is one of the hardest things to give up on, but you have to take care of your energy levels, which can easily drop after one big meal with carbs. 

Not to mention the brain fog that accompanies most gluten-laden dishes! Cauliflower, on the other hand, is a cruciferous vegetable that has been studied immensely for its anticancer properties (*). 

Cauliflower is also much lower in calories than traditional pasta. It has a high water content to help keep you hydrated and most of its carbs are in the form of fiber. Research shows that fiber can help prevent chronic illnesses and help keep you slim (*). 

One study found that fiber deficiencies increase the risk of breast, liver, and colon cancers. It also increases the risk of death from cardiovascular, respiratory, and infectious diseases, diabetes, and other non-cardiovascular, non-cancer causes (*).

low carb cauliflower mac and cheese

With our amazing cheesy sauce, we gave this dish permission to become what macaroni mac and cheese was in the past for us – creamy, delicious, and comforting!

How to

Bring a pot of salted water to a boil and add cauliflower florets in and cook for a few minutes until softened. If you are using frozen, you will need to cook the pieces for 5-6 minutes.

Drain the water using a colander then cut bigger pieces into smaller ones. They should all be cut into macaroni size.

cut cooked cauliflower into macaroni

Place the pieces in the frying pan on the medium heat then add in shredded Edam cheese, heavy cream, and mayonnaise. Season with salt.

Some people might use store-bought mayo brands such as Hellmann’s Mayonnaise or Duke’s Mayonnaise. However, if you want a homemade keto-friendly version, there are many recipes you can follow, or simply by whisking avocado oil and egg together until you achieve the mayo consistency.

melted cheeses cauliflower in pan

Stir quickly until the cheese is fully melted. Serve it warm and enjoy!

serve warm dish
cauliflower mac and cheese
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3.67 from 3 votes

Keto Cauliflower Mac and Cheese

Finally, an easy low-carb dish for all macaroni and cheese lovers is here! Make it with cauliflower and creamy cheese sauce and you’ll never miss pasta again on the keto diet.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Lunch
Cuisine: Keto, Low Carb
Keyword: cauliflower mac and cheese, Low Carb Cauliflower Mac and Cheese
Servings: 2
Calories: 370kcal
Author: Zlata Radivojevic


  • 1 cup cauliflower cooked and cut into bite-sized
  • 1 tsp salt
  • 3 cup water for boiling

For the sauce

  • 1/4 cup Edam cheese or Gouda cheese, shredded
  • 1/2 cup heavy cream
  • 1 tbsp mayonnaise
  • Salt to taste


  • Bring a pot with salted water to a boil. Add in cauliflower and cook for a few minutes to soften. Use a colander to drain the water and cut all cauliflower pieces into bite-sized pieces like macaroni.
  • In a frying pan on medium heat, add cauliflower in then add heavy cream, shredded cheese, and mayonnaise. Season with salt. Stir constantly with a spatula until the cheese is melted then remove from heat.
  • Serve with in big bowl with extra shredded cheese on top and enjoy.


Nutrition Facts
Keto Cauliflower Mac and Cheese
Amount Per Serving
Calories 370 Calories from Fat 324
% Daily Value*
Fat 36g55%
Saturated Fat 20g125%
Cholesterol 111mg37%
Sodium 367mg16%
Potassium 250mg7%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 10g20%
Vitamin A 1119IU22%
Vitamin C 24mg29%
Calcium 266mg27%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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More Classic Dishes Made Low Carb Using Cauliflower You Can Try:

Keto Cauliflower Macaroni and Cheese Low Carb RecipeKeto Cauliflower Macaroni and Cheese Low Carb Recipe
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