Low Carb Cauliflower Mac and Cheese

This low carb cauliflower mac and cheese replaces the pasta with tender cauliflower and covers it in a rich homemade cheddar and Gruyere cheese sauce. It's an easy, comforting keto-friendly side made without flour or breadcrumbs.

I've found that the biggest key to getting the texture right is cooking the cauliflower only until just fork-tender and draining it really well before adding the sauce.

Looking for more low carb vegetable side dishes for the holidays? You'll also want to try our low carb green bean casserole, cauliflower mashed potatoes, and our keto creamed spinach recipe.

Things to Know About Low Carb Cauliflower Mac and Cheese

• Fresh cauliflower replaces traditional macaroni for a much lower-carb version of mac and cheese.
• The homemade cheese sauce is made without flour and thickened with heavy cream, cream cheese, cheddar, and Gruyere.
• Cook the cauliflower for only 5-6 minutes before baking so it doesn't become mushy.
• Draining the cauliflower thoroughly is important for keeping the cheese sauce thick instead of watery.
• The casserole bakes at 425°F for about 25 minutes, until hot, bubbly, and lightly browned.
• This recipe is low carb, keto-friendly, gluten-free, and vegetarian.
• It makes a rich holiday side or comfort-food side dish for an everyday dinner.

Ingredients You'll Need

See the recipe card for exact quantities.

• Cauliflower: Fresh cauliflower works best because you can control the texture more easily. I prefer cutting the florets into bite-sized pieces so they cook evenly and give you a little cauliflower in every bite.
• Butter and garlic: Cooking the garlic briefly in butter builds flavor before the dairy is added. Keep the heat moderate so the garlic doesn't burn.
• Heavy whipping cream: Gives the cheese sauce its rich, creamy base without using flour.
• Cream cheese: Helps thicken the sauce and gives it a smooth, creamy texture. Let it soften first so it blends into the sauce more easily.
• Dijon mustard: A small amount adds depth and a little tang without making the casserole taste like mustard.
• Sharp cheddar cheese: Gives the sauce the classic sharp mac and cheese flavor.
• Gruyere cheese: Gruyere melts smoothly and adds a slightly nutty flavor. Monterey Jack, Gouda, or Muenster can also be used.
• Salt and black pepper

How to Make Low Carb Cauliflower Mac and Cheese

Step 1: Par-cook the cauliflower

Preheat the oven to 425°F.

Bring a large pot of salted water to a boil and add the cauliflower. Cook for about 5-6 minutes, just until it becomes fork-tender.

Don't cook it until completely soft. The cauliflower still has another 25 minutes in the oven.

Drain it thoroughly in a colander while you make the cheese sauce.

Step 2: Make the cheese sauce

Melt the butter in a large skillet over medium-low heat.

Add the minced garlic and cook for about 1 minute, stirring so it doesn't brown.

Whisk in the heavy cream, softened cream cheese, Dijon mustard, salt, and pepper until smooth.

Stir in half of the cheddar and Gruyere and continue stirring until the cheese has melted into a smooth sauce.

Step 3: Assemble

Add the drained cauliflower to a baking dish and pour the cheese sauce over the top.

Stir gently until the cauliflower is evenly coated.

If you're using an oven-safe skillet to make the sauce, you can add the cauliflower directly to the skillet instead and make the entire recipe in one pan.

Sprinkle the remaining cheese over the top.

Step 4: Bake

Bake for about 25 minutes, until the cheese is melted, the sauce is bubbling, and the top is beginning to brown.

Let it sit for a few minutes before serving so the cheese sauce can settle slightly.

Recipe Tips

• Don't overcook the cauliflower. It should only be just fork-tender after boiling because it continues cooking in the oven.
• Drain it very well. Excess water left on the cauliflower is one of the biggest reasons cauliflower mac and cheese can turn watery.
• Keep the cheese sauce over medium-low heat. Gentle heat helps the cheese melt smoothly instead of separating.
• Use softened cream cheese. It blends into the sauce much more easily than cold cream cheese.
• Add only half the shredded cheese to the sauce. Save the rest for the top so you get a cheesy, lightly browned finish.
• Shred cheese from a block when possible. It generally melts more smoothly than pre-shredded cheese.

Substitutions and Variations

• Change the white cheese: Replace the Gruyere with Gouda, Monterey Jack, or Muenster. Gruyere gives the sauce a nuttier flavor, while Monterey Jack is especially mild.
• Add broccoli: Use a mixture of broccoli and cauliflower, or replace the cauliflower completely with broccoli.
• Add bacon: Cooked crumbled bacon gives it a smoky, savory flavor and turns it into more of a loaded cauliflower mac and cheese.
• Add chicken or ham: Stir in cooked shredded chicken or diced ham to turn the recipe into a heartier casserole-style meal.
• Make it spicy: Add cayenne pepper, red pepper flakes, or your favorite hot sauce to the cheese sauce.
• Add a crunchy topping: Crushed pork rinds work well for a low carb topping. Traditional breadcrumbs or panko can be used if you're not limiting carbohydrates.

What to Serve with Cauliflower Mac and Cheese

Cauliflower mac and cheese pairs well with simple protein-focused mains like our low carb baked pork chops, pan fried chicken tenders, air fryer bone-in chicken thighs, or Crock Pot roast chicken. The rich cheese sauce makes it especially good alongside simply seasoned meat or chicken.

Meal Prep and Storage

• Store leftover cauliflower mac and cheese in an airtight container in the refrigerator for 3-5 days.
• For individual portions, reheat gently in the microwave until warmed through. For a larger amount, cover the baking dish with foil and reheat at 350°F for about 15-20 minutes.
• The sauce may thicken after refrigeration, so gentle reheating gives you the best texture.
• I don't recommend freezing cauliflower mac and cheese if texture is important. Dairy-heavy cheese sauces can separate and become grainy after freezing and thawing.

Macros

Per serving, this low carb cauliflower mac and cheese has approximately:

• Calories: 439
• Protein: 19g
• Total carbs: 8g
• Fiber: 2g
• Net carbs: 6g
• Fat: 38g

With about 6 net carbs per serving, this cauliflower mac and cheese is a low carb and keto-friendly alternative to traditional macaroni and cheese. It's a rich, cheesy side dish with a good amount of protein from the cheese and dairy.

FAQs

Is cauliflower mac and cheese low carb?

Yes. Cauliflower mac and cheese replaces traditional pasta with cauliflower, which significantly reduces the carbohydrate content. This recipe has approximately 6 net carbs per serving.

Is cauliflower mac and cheese keto-friendly?

Yes. This cauliflower mac and cheese is made with cauliflower, heavy cream, cream cheese, cheddar, and Gruyere without pasta, flour, or breadcrumbs. It can fit into a keto eating pattern depending on your individual carb target.

Why is my cauliflower mac and cheese watery?

Cauliflower mac and cheese can become watery if the cauliflower is overcooked or not drained thoroughly. Cook it only until just fork-tender, then let as much water drain away as possible before combining it with the cheese sauce.

Can you make cheese sauce without flour?

Yes. My cheese sauce is made without flour by combining heavy cream, cream cheese, cheddar, and Gruyere. The cream cheese helps thicken the sauce while the shredded cheeses create the classic creamy mac and cheese texture.

What cheese is best for cauliflower mac and cheese?

Sharp cheddar and Gruyere make a flavorful combination for cauliflower mac and cheese. Cheddar gives it the familiar mac and cheese flavor, while Gruyere melts smoothly and adds a slightly nutty taste.

More Low Carb Vegetable Recipes

• Low carb broccoli cakes
• Keto Brussel sprouts casserole
• air fryer green bean bacon bundles
• Slow cooker cabbage and bacon
• Cauliflower mashed potatoes
• Pureed butternut squash (keto friendly)
• Keto cauliflower bacon casserole
• Low carb roasted radishes

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Recipe

Easy Low Carb Mac and Cheese with Cauliflower (No Flour)

Jenni Cole

Baked cauliflower mac and cheese is a pasta free variation everyone will love! Parboil the cauliflower and bake with cheese and cream for the ultimate low carb keto side dish. 6 net carbs per serving.

4.80 from 20 votes

Print Recipe Pin Recipe Email recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Side Dishes

Servings 6

Calories 439 kcal

Equipment

• 2 Qt Casserole Baking Dish

Ingredients

  

1x2x3x

• 1 head cauliflower cut into bite-sized pieces
• 2 tablespoon butter
• 3 cloves garlic minced
• ¾ cup whipping cream
• 2 oz cream cheese at room temperature
• 1 teaspoon Dijon mustard
• 2 cups shredded sharp cheddar from a block of cheese
• 1 cup shredded gruyere cheese from a wedge of cheese
• ¼ teaspoon salt
• ¼ teaspoon ground black pepper

Instructions

 

• Preheat oven to 425F.
• Bring a large pot of salted water to a boil and add the cauliflower. Cook it until it just becomes fork-tender, which will take about 5-6 minutes. Drain the water and set the cauliflower aside while you make the cheese sauce.
• Heat the butter over medium-low heat.  Add the garlic and cook for 1 minute, stirring constantly so it doesn't burn.
• Stir in the heavy whipping cream, cream cheese, salt, pepper, and Dijon, and whisk until smooth. Stir in 1 cup of the sharp cheddar and ½ cup of the Gouda cheese and keep mixing until it's melted.
• Pour the cheese sauce over the cauliflower in the baking dish and stir to combine. If you have a cast iron skillet like we're using, you can also just add the cauliflower to the skillet and combine it with the cheese sauce to make it a stovetop-to-oven recipe in one pan.
• Top the cauliflower mac and cheese with the rest of the shredded cheese (feel free to add even more!) and bake until it starts bubbling and is browned, which will take about 25 minutes. Enjoy!

Video

Notes

• Don't overcook your cauliflower! If you do, your mac and cheese will be soggy.
• Be sure your cauliflower has drained fully before adding it to the cheese sauce.
• Add ham, bacon, or precooked shredded chicken to the cauliflower mac and cheese for an easy casserole-style dinner the whole family will love.
• Create a spicier version by adding cayenne or your favorite hot sauce to the cheese sauce.
• Instead of Gouda cheese, you can also use another variety of white cheese such as Monterey Jack or Muenster.
• We highly recommend shredding your cheese from a block or wedge of cheese, otherwise, the pre-shredded cheeses are covered in starch that adds extra carbs, plus it doesn't melt as well.

Nutrition

Serving: 1servingCalories: 439kcalCarbohydrates: 8gProtein: 19gFat: 38gSaturated Fat: 23gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.2gCholesterol: 115mgSodium: 606mgPotassium: 384mgFiber: 2gSugar: 3gVitamin A: 1268IUVitamin C: 47mgCalcium: 543mgIron: 1mg

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