Keto Cauliflower Mac And Cheese
Creamy, cheesy keto cauliflower mac and cheese with a bubbly golden top and a rich three-cheese sauce. At just 4.8g net carbs per serving and ready in 40 minutes total, it's the comfort-food side that tastes indulgent without the pasta.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This keto cauliflower mac and cheese delivers all the bubbly, golden comfort of the classic with a rich three-cheese sauce and none of the pasta. It comes together in about 40 minutes and makes a crowd-pleasing low-carb side for weeknights or holidays alike.
Ingredients
- 1 large head cauliflower (about 2 lbs / 900g), cut into bite-sized florets
- 4 tablespoons unsalted butter
- 4 oz (115g) cream cheese, cubed and softened
- 1/2 cup heavy whipping cream
- 1/4 cup chicken or vegetable broth
- 1.5 cups (170g) sharp cheddar cheese, shredded
- 1/2 cup (50g) grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon mustard powder
- 3/4 teaspoon fine sea salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper
Instructions
- 1
Preheat the oven to 425°F (220°C). Bring a large pot of salted water to a boil and cook the cauliflower florets for 4 to 5 minutes, just until fork-tender but not mushy. Drain very well and spread on a towel to pat dry — excess water thins the sauce.
- 2
In a saucepan over medium heat, melt the butter, then add the cream cheese, heavy cream, and broth. Whisk until smooth and bubbling gently, about 2 minutes.
- 3
Reduce the heat to low and stir in 1 cup of the cheddar, all the Parmesan, garlic powder, onion powder, mustard powder, salt, and pepper. Whisk until the sauce is glossy and fully melted. Taste and adjust seasoning.
- 4
Add the drained cauliflower to the sauce and fold gently until every floret is coated. Transfer to a greased 9x9-inch baking dish and scatter the remaining 1/2 cup cheddar over the top.
- 5
Bake for 15 to 18 minutes, until the top is golden and bubbling. For a browned crust, broil for the final 1 to 2 minutes, watching closely. Let rest 5 minutes before serving.
Tips & notes
- Drying the cauliflower thoroughly is the key to a thick, clingy sauce. If it still looks loose, let the dish rest a few extra minutes after baking and it will set up.
- For a crunchy topping, mix 1/4 cup almond flour with 2 tablespoons melted butter and a pinch of salt, then sprinkle over the cheese before baking. It adds about 0.5g net carbs per serving.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven or a skillet with a splash of cream to revive the sauce; the microwave works in a pinch.
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Frequently asked questions
- How many carbs are in keto cauliflower mac and cheese?
- Each serving has 4.8g net carbs (7.3g total carbs minus 2.5g fiber), along with 332 calories, 13.8g protein, and 28.4g fat. This recipe makes 6 servings, making it an easy fit for a keto or low-carb day.
- Can I make cauliflower mac and cheese ahead of time?
- Yes. Assemble it through the point of topping with cheese, cover, and refrigerate for up to 2 days. Bake straight from the fridge, adding about 5 to 8 minutes to the bake time so the center heats through.
- Why is my cauliflower mac and cheese watery?
- Cauliflower holds a lot of water. Boil it just until fork-tender, drain it thoroughly, and pat it dry before folding it into the sauce. Letting the baked dish rest 5 minutes also helps the sauce thicken and cling.
