cauliflower mac n cheese
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THE 10 BEST Cauliflower Mac and Cheese Recipes

Written by Sara Nelson on July 17, 2019


Do you follow a low-carb, ketogenic diet and miss mac and cheese? Well, no longer! Mac and cheese has been a long-time classic comfort dish, and for good reason: it's filling, cheesy, and nostalgic for many people’s childhoods. Luckily, you can be a follower of the ketogenic diet and still enjoy this tasty dish!

Is mac and cheese low carb?

Prepared in its traditional form with noodles, mac and cheese is typically quite high in carb content. When made with cauliflower, however, the carb content is significantly decreased. That's because cauliflower is lower in total carbs than pasta while also containing fiber, which leads to a low net carb content.

Luckily, the other main ingredients in mac and cheese are rather low in carbs. Ingredients like cheese and cream are perfect for a keto diet as they are extremely low in carbs. In some of the recipes in this list, you'll even see additional ingredients that add an additional flavor and texture, like bacon and chorizo!

How to cook keto mac and cheese

There are a variety of ways that keto mac and cheese can be cooked. Most of the recipes in this list require the use of a stovetop, while some can be fully cooked in an oven. We suggest following the recipes exactly as written since, when prepared incorrectly, cauliflower can release excess liquid, which will result in a dish different than originally intended.

Whether cooked on the stovetop or baked in the oven, the resulting keto mac and cheese dish is sure to satisfy all of your cravings for your favorite comfort food!

What protein to add to cauliflower mac and cheese

Adding some additional protein to cauliflower mac and cheese is one surefire way to take this dish to the next level! The best way to do this? Take CHOMPS and cut them into bite-sized pieces and stir them into your mac and cheese! Our favorite flavor combinations with mac and cheese? Original Beef, Italian Style Beef, and Salt & Pepper Venison. YUM!

How long can you store cauliflower mac and cheese?

We would recommend consuming pre-made keto cauliflower mac and cheese within 2-3 days of cooking unless otherwise noted in the individual recipe. Be sure to refrigerate the mac and cheese in an airtight container so it remains fresh and flavorful!

Enjoy these keto cauliflower mac and cheese recipes!

Each recipe in this list is a perfect addition to your weekly meal rotation! From recipes made to closely resemble traditional mac and cheese, to recipes that have added spices, protein, and vegetables, we’re sure you'll find some new favorites here! Whip up some of these recipes this week; we know you'll love them!

1. Keto cauliflower mac and cheese

Keto cauliflower mac and cheese recipe

This cauliflower macaroni and cheese recipe is perfect for days when you're craving some good, old-fashioned comfort food while following a keto diet. That's right! Unlike the traditional pasta version, this healthy low-carb twist to mac and cheese won't kick you out of ketosis. And that's not even the best part. If you're cooking for the family or need to meal prep in less than an hour, then this recipe is here to save the day.

How? Well, this dish only takes 45 minutes to prep and bake and will reward you with a whopping 12-serving yield. What more can you ask for?!

Per serving: 365 calories, 31g fat, 6g net carbs, 15g protein

Get the recipe from Kasey Trenum.

2. Macaroni and cheese with chicken

chicken mac n cheese

If you love cauliflower mac and cheese, but want to uplevel this American classic, then this recipe will knock your socks off. It's super simple to prepare and includes everything you see in your usual cauliflower mac and cheese PLUS some juicy shredded chicken.

This is especially great news for those of you who have some leftover rotisserie chicken in your fridge! Simply shred and mix the chicken into your keto mac and cheese, bake for 30 minutes and serve. Easy, flavorful, and filling!

No leftover chicken on hand? No problem! Simply cut up 2-3 Chomps Meat Sticks for a delicious and protein-packed dish! Any flavor will work great here, but we especially love including Original Turkey.

Per serving: 478 calories, 33g fat, 3g net carbs, 38g protein

Get the recipe from Simple Fun Keto.

3. Chorizo & green chili cauliflower mac and cheese

Chorizo & green chili cauliflower mac and cheese recipe

There's honestly so many ways to enjoy a bowl of keto mac and cheese, but maybe none as creative as this Chorizo & Green Chili Cauliflower Mac and Cheese! Just imagine: the nutrient-dense cauliflower mixed in with melted butter and cream, sharp cheddar cheese, savory Mexican chorizo, fresh cilantro, and some welcome heat from the green chilis... BAKED TO PERFECTION?! Yeah, that sounds absolutely mouth-watering!

What's more is that you don't have to wait for ages to enjoy this healthy, crave-worthy dish! This cheesy dish is prepped, baked, and ready in less than HALF an hour, which means less time drooling and more time enjoying following a ketogenic diet!

Our favorite part of this dish is the addition of green chilis. Not only is this a creative spin on the traditional dish that provides another level of flavor, but the green chilis also add an extra boost of vitamins like Vitamin C and Vitamin K, plus they are high in antioxidants.

Per serving: 301 calories, 26g fat, 4g net carbs, 11g protein

Get the recipe from I Breathe I'm Hungry.

4. Perfect Cheddar Cauli Mac and Cheese with Bacon

Perfect Cheddar Cauli Mac and Cheese with Bacon Recipe

What's better than mac and cheese? This perfect cheddar cauliflower mac and cheese WITH BACON, that's what! The key to recreating this epic dish is by roasting FRESH cauliflower florets first, in order to remove extra moisture and add a new depth of flavor. Doing this allows your gooey cheese sauce to melt perfectly with the other ingredients, resulting in a delicious medley of cauliflower, cheese, and bacon.

You'll need about 30 minutes to prepare those ingredients and 10 more minutes to cook to reach peak flavor. With 4 full servings and only 5 grams of net carbs per serving, that's 40 minutes you will not regret!

Per serving: 378 calories, 35g fat, 5g net carbs, 12g protein

Get the recipe from Wicked Stuff.

5. Low-Carb Three-Cheese Cauliflower Mac & Cheese

Low-Carb Three-Cheese Cauliflower Mac & Cheese Recipe

Did you know that low carb cauliflower mac and cheese isn't just keto-compliant? It's also a nut-free and egg-free recipe that's sure to win your kid's approval. In this recipe, the hint of mustard paired with 2 variants of cheddar cheese creates a depth in flavor no one can resist, even your picky eaters at home.

Whipping up a batch is so simple that you're going to wonder why you hadn’t made this dinner sooner. This delish dish takes about 30 minutes to make, which comes in handy when your family needs a quick and healthy lunch or dinner.

Per serving: 491 calories, 38.93g fat, 7.75g net carbs, 25.19g protein

Get the recipe from My PCOS Kitchen.

6. Cauliflower Mac and Cheese (Grain-free!)

Cauliflower Mac and Cheese (Grain-free!) Recipe

Want something satiating, comforting, and keto-friendly at the same time? This mouthwatering low-carb AND grain-free low carb mac and cheese is the answer to your keto prayers!

To make this, you'll need some cauliflower and a mixture of cottage cheese, sour cream, egg, and some spices. You literally can count the number of ingredients you need for this recipe with your fingers. No harmful or hard to pronounce artificially-produced flavors, just a healthy meal that you and your family can enjoy without guilt or worry.

Plus, if you’re looking to take this dish from "yum" to "WOW", add in 2 chopped up Chomps Meat Sticks. Our flavor recommendation? Hoppin' Jalapeño Beef!

Per serving: 505 calories, 34.3g fat, 11.4g net carbs, 35.6g protein

Get the recipe from Kitchen Stewardship.

7. Easy Low-Carb Cauliflower Mac 'n Cheese

Easy Low-Carb Cauliflower Mac 'n Cheese Recipe

Vegetarians and ketoers rejoice! There's a new way to enjoy the American classic of macaroni and cheese. All it takes to make your own delightfully low-carb batch is to bake cauliflower florets with some spices, pour in the cheese sauce, top it up with MORE cheese, and pop it back in the oven for 25 minutes.

This recipe has twice the servings and nutrients compared to your regular store-bought instant mac and cheese, plus it's low in net carbs so it's perfect for a low-carb, vegetarian diet.

Per serving: 389 calories, 35g fat, 5.6g net carbs, 12g protein

Get the recipe from All Recipes.

8. Keto Mac and Cheese with Pulled Pork

Keto Mac and Cheese with Pulled Pork Recipe

So, you've heard of keto mac and cheese with chicken and bacon, but did you know you can also make it with pulled pork? Yes, please! The added protein in this recipe makes it even more filling and flavorful. Actually, this opens up a whole new avenue of other leftover protein you can add to the mix.

Want to know what else is awesome? This recipe only has 7 grams of net carbs per serving and takes just, wait for it, 13 minutes to make! It doesn't get much quicker than that! Whip this dish up in advance and enjoy it later in the week. It's a great option for meal prep!

Per serving: 221 calories, 15g fat, 7g net carbs, 14g protein

Get the recipe from Low Carb Yum.

9. Cauliflower Mac and Cheese

Cauliflower Mac and Cheese Recipe

You don't have to miss macaroni pasta if you've got this cauliflower mac and cheese that tastes just like the "real deal". Gone are the days when eating healthy means eating bland food that takes ages to prepare. It's so easy to make this keto mac and cheese!

The instructions are to just boil the cauliflower, drain, stir in the spices and cheese until melted, then serve. We love the simplicity of this flavorful dish, especially on busy weeknights when you don't feel like prepping food for hours in the kitchen after a long workday.

This recipe yields 6 delicious servings and is especially good for meal prep and quick family meals!

Per serving: 218 calories, 16g fat, 5g net carbs, 9g protein

Get the recipe from That Low Carb Life.

10. Keto Buffalo Chicken Cauliflower Mac and Cheese

Keto Buffalo Chicken Cauliflower Mac and Cheese Recipe

This is probably the best keto buffalo chicken cauliflower mac and cheese recipe out there! Now, although this isn't exactly like traditional mac and cheese, this still falls under the category of epic keto comfort foods. A lot of other specialized diets can benefit from this recipe since it's gluten-free, egg-free, and nut-free, so if you have anyone in your house with allergies, be sure to keep this recipe on-hand!

For this buffalo mac and cheese recipe, you will start the cooking process by roasting the cauliflower, as this gives it that extra depth of flavor and texture. You'll be making buffalo chicken while you have your "keto macaroni" in the oven, but rest assured that this time investment is for a good cause (a delicious AND nutritious cause)!

How many servings do you get for your hard work? 8 cheesy, spicy, and tangy servings with just 6.6 grams of net carbs to make your busy day a lot more rewarding. Make this recipe ahead of time for the best leftovers!

Per serving: 416 calories, 33.7g fat, 6.6g net carbs, 22.2g protein

Get the recipe from Peace Love and Low Carb.

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Sara Nelson

Sara Nelson

Sara Nelson is the food blogger behind, a site dedicated to sharing low-carb, keto, paleo, and primal recipes. Since 2017, Sara has shared delicious, nutritious, and allergy-friendly recipes with her thousands of blog readers and social media followers. Sara lives in Milwaukee, WI with her husband, Ryan, and their Boston Terrier, Rowsdower.