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Keto Macaroni and Cheese 🧀

Published: · Updated: by · 3 Comments

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Dive into the cheesy goodness of our Keto Macaroni and Cheese, designed to ensure you won't miss out on your favorite comfort food while maintaining your low-carb lifestyle. We've creatively swapped out traditional pasta for nutrient-dense cauliflower florets, guaranteeing a guilt-free indulgence that doesn't compromise on flavor.

Keto Macaroni and Cheese in a cast iron skillet

With a trio of beautifully melted cheeses—cheddar, gouda, and parmesan—this dish is sure to satisfy your cravings while keeping you squarely on the keto path. Enjoy the familiar, creamy textures and robust flavors of classic mac and cheese, all while staying true to your keto commitments!

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Preparation and cooking overview

Begin by preparing your cauliflower and grating your assortment of cheeses. Then, cook your cauliflower until tender, and blend it with a decadent mix of melted cheeses, cream, and seasonings in a cast-iron skillet. With simple preparation and a total cooking time of around 30 minutes, you'll be savoring your keto-friendly macaroni and cheese before you know it!

Chef's note

The key to an unforgettable low-carb mac and cheese recipe lies in the blend of cheeses. Combining sharp cheddar, creamy mozzarella, and nutty parmesan creates a flavor symphony that will leave you and your guests swooning.

cauliflower in cheese sauce
  • Prep Time: 10 minutes
  • Cooking Time: 30 minutes
  • Total Time: 40 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings

🧀 Ingredients for this keto macaroni and cheese recipe

  • 1 large head cauliflower, cut into bite-sized florets
  • ¾ cup heavy cream
  • ¼ cup unsalted butter
  • 1.5 cups sharp cheddar cheese, grated
  • 3.5 ounces gouda, grated
  • 2 ounces parmesan, grated and divided
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt
  • 1 tablespoon Italian seasoning

Ingredient substitutions

  • Consider swapping cauliflower for shirataki noodles or zucchini noodles, as these alternatives have a similar texture to pasta and maintain the low-carb nature of the keto diet; you'll want to cook these according to their package instructions to achieve your preferred tenderness.
  • If you're looking for a dairy-free alternative, coconut cream can effectively replace heavy cream due to its rich and creamy texture, and you can substitute it in equal amounts.
  • For those who prefer plant-based options, cheddar, gouda, and parmesan can be replaced with vegan cheese alternatives such as almond-based or cashew-based cheeses, which melt well and maintain the dish's low-carb profile; use the same amount of these substitutes as you would the traditional cheeses.
  • Lastly, ground allspice can be used as a substitute for ground nutmeg, as it has a similar warm, sweet flavor that complements the cheese sauce nicely; use the same amount of allspice as you would nutmeg.

Additional ingredients

  • For a smoky flavor, consider adding cooked and crumbled bacon to the recipe.
  • If you're seeking a delicious umami kick, sautéed mushrooms would be a great addition.
  • To infuse the dish with more color and texture, you could incorporate diced bell peppers or tomatoes.
  • Adding spinach or kale could provide a significant boost of nutrients to your meal.
  • Lastly, if you're interested in increasing the protein content, consider including cooked and shredded chicken.

Cooking tools required

To make this Keto Macaroni and Cheese recipe, you'll need the following tools:

  • Large pot for boiling cauliflower
  • Colander for draining cauliflower
  • Cast iron skillet or baking dish
  • Saucepan for cheese sauce
  • Whisk for stirring cheese sauce
  • Measuring cups and spoons
  • Cutting board and knife
  • Cheese grater

Tools substitute options

  • Instead of a cast iron skillet, you can use an oven-safe baking dish, casserole dish, or a large, oven-safe non-stick frying pan.
  • If you don't have measuring cups and spoons, you can estimate measurements using regular spoons and cups. For example, a standard coffee mug holds about 8 ounces (1 cup), and a tablespoon is roughly the size of a soup spoon.
  • Instead of a cheese grater, you can use a vegetable peeler to create thin cheese slices or a sharp knife to chop the cheese finely. Remember that this may affect the melting process, so you may need to adjust cooking times accordingly.

How to make Keto Macaroni and Cheese: step-by-step guide

Cooking methods

  • Boiling
  • Broiling

Preparation steps

  1. Clean and trim the cauliflower, then cut it into small florets.
  2. Grate cheddar, gouda, and parmesan cheeses.

Cooking instructions

  1. Place cauliflower florets in a large pot and cover with water. Bring to a boil and cook for 10-15 minutes or until the cauliflower is tender. Drain and set aside.
  2. Preheat your broiler to high. In a large cast iron skillet, melt the butter and cream together over medium heat until bubbly.
  3. Stir in the grated cheddar, gouda, and one ounce of parmesan. Once the cheese has melted, stir in the nutmeg and salt. Continue to cook for 5-7 minutes, until thick.
  4. Stir in the drained cauliflower and top with the remaining parmesan and Italian seasoning.
  5. Transfer the skillet to the oven under the broiler for 2-3 minutes, until the top is browned and bubbly.

How to make it healthier

  • Replace heavy cream with a lighter cream or milk alternative, such as almond milk or cashew milk.
  • Use reduced-fat cheese options.
  • Add some nutrient-packed veggies like spinach or kale for an extra boost of vitamins and minerals.
  • Opt for grass-fed butter or ghee instead of regular butter for a healthier fat source.

Time-saving tips

  • Pre-chop the cauliflower head and grate the cheese ahead of time.
  • Pre-measure spices and seasonings into small containers for easy access during cooking.
  • Use pre-shredded cheese to save time on the grating.

What can I prepare ahead of time?

  • Grate the cheeses and store them in the refrigerator, separately or mixed, for up to a week.
  • Combine the dry spices and seasonings in a small container or zip-top bag.

Storage and reheating instructions

Leftover storage

To store any leftovers of this Keto Cauliflower Mac and Cheese recipe, follow these simple steps:

  • Allow the keto mac & cheese to cool to room temperature.
  • Transfer the leftovers into an airtight container or cover the cast iron skillet with a tight-fitting lid or plastic wrap.
  • Refrigerate for up to 3-4 days.

The best leftover storage option is an airtight container, which preserves the flavors and prevents the dish from drying.

Reheating best practices

To enjoy the leftovers to the fullest, consider these reheating methods and best practices:

  • Oven: Preheat your oven to 350°F (175°C). Place the leftovers in an oven-safe dish and cover with aluminum foil. Bake for 15-20 minutes or until heated through and bubbly.
  • Stovetop: Place the leftovers in a saucepan or skillet over low heat. Stir gently and occasionally, adding a splash of cream or milk if needed to maintain the creaminess. Heat until warmed through.
  • Microwave: Place a portion of leftovers in a microwave-safe dish, cover loosely with a microwave-safe lid or plastic wrap, and heat at medium power for 2-3 minutes, stirring halfway through to ensure even heating.

Avoid high heat when reheating, as it can cause the cheese sauce to separate or become grainy.

Keto Mac and Cheese in a cast iron skillet

Recipe wrap-up and conclusion

And there you have it - a delicious, hearty Keto Macaroni and Cheese that will leave you coming back for seconds or even thirds! It's a fantastic journey of cheesy bliss, taking a beloved comfort food classic and turning it into a low-carb, keto-friendly masterpiece. Your taste buds won't even know the difference! Remember, food is supposed to be fun and delicious, and with this recipe, you're getting both in one dish. So go ahead, and dive into this creamy, cheesy wonderland!

Frequently asked questions

Yes, you can replace cauliflower with other low-carb vegetables such as zucchini or broccoli or use keto-friendly pasta alternatives like shirataki noodles.

To make a dairy-free version, use coconut cream instead of heavy cream and vegan cheese substitutes. Ensure that the vegan cheeses are low-carb and suitable for a keto diet.

Absolutely! You can add cooked and shredded chicken, diced ham, crumbled bacon, or even cooked ground beef or turkey to boost the protein content of the dish. Just be mindful of the carb count when adding any additional ingredients.

Yes, you can substitute cream cheese for heavy cream in the recipe. Simply use the same amount of cream cheese as heavy cream, and ensure it's softened and well-blended to achieve a smooth and creamy consistency.

Absolutely! Black pepper or pepper flakes are an excellent addition to this recipe. Feel free to adjust the amount to suit your personal taste preferences. Just be mindful of the additional spice when serving to guests or family members with different spice tolerances.

Yes, mozzarella cheese can be used as a substitute for gouda in this recipe. Remember that mozzarella has a milder flavor and a different melting quality, so the final dish may have a slightly different texture and taste.

Definitely! Mixing parmesan and white cheddar cheese will create a unique and delicious flavor profile for your Keto Macaroni and Cheese. Feel free to experiment with different ratios of these cheeses to find your perfect blend.

📖 Recipe

Keto Mac and Cheese in a cast iron skillet

Keto Macaroni and Cheese

This Keto Macaroni and Cheese is a great low-carb option that’s still packed full of cheesy flavor from three different kinds of cheese!
4.50 from 2 votes
Print Rate Pin Recipe
Course: Main Course, Side Dish
Cuisine: American
Keyword: comfort, keto, low carb
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Calories: 407kcal

Ingredients

  • 1 large head cauliflower 750g
  • ¾ cup heavy cream
  • ¼ cup unsalted butter
  • 1.5 cups sharp cheddar cheese
  • 3.5 ounces gouda
  • 2 ounces parmesan divided
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt
  • 1 tablespoon Italian seasoning

Instructions

  • Cut the cauliflower into small florets and place in a large pot. Cover with water and bring to a boil for 10-15 minutes or until the cauliflower is easily pierced with a fork. Drain and set aside.
  • Preheat your broiler to high. In a large cast iron skillet melt the butter and cream together until bubbly over medium heat.
  • Stir in the grated cheddar, grated gouda, and one ounce of the parmesan. Once the cheese has melted stir in the nutmeg and salt, continue to cook for 5-7 minutes until thick.
  • Stir in the drained cauliflower and top with remaining parmesan and the Italian seasoning.
  • Transfer the skillet to the oven under the broiler for 2-3 minutes until the top is browned and bubbly.

Nutrition

Nutrition Facts
Keto Macaroni and Cheese
Amount Per Serving
Calories 407 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 22g138%
Cholesterol 116mg39%
Sodium 600mg26%
Potassium 376mg11%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 17g34%
Vitamin A 1138IU23%
Vitamin C 46mg56%
Calcium 487mg49%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Frankiejane says

    Loved the end result, but ... didn't boil the cauliflower since it tends to hold water so well. I put it in the microwave with a couple of tablespoons of water and it came our perfectly cooked and "dry". Alternately, next time I make this I am going to roast the cauliflower which should give it a heartier taste. The other thing that I noticed was that I didn't need to continue cooking the sauce after the cheese melted, it was already thick.This is a great recipe, my granddaughter and I really enjoyed it!

    Reply

    • Alex Lester says

      Really glad to hear you guys enjoyed it!

      Reply

  2. Nicole says

    Have made this a few times and it’s always delicious however mine always seems to have a layer of grease to it. At one point the cheese is nice and thick but then breaks down. It’s still sooo good but doesn’t look the most appetizing. Any ideas what I’m doing wrong?

    Reply

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