My daughter’s reaction to this low carb cauliflower mac and cheese was, “This makes me very, very happy. I could almost cry.” And that makes this mama’s heart very, very happy!
This low carb cauliflower mac and cheese is the ultimate comfort food! It is creamy, cheesy, and decadently delicious! You can have this awesome dish on your table in just 45 minutes! And coming in at just 4.5 net grams of carbs per serving, you can enjoy it often!
Let’s talk about cauliflower!
Cauliflower is a great vegetable option when following a low carb keto plan. It is a low calorie, nutrient rich food. Cauliflower contains antioxidants, choline, folate, magnesium, manganese, niacin, phosphorus, and vitamins B, C, and K. It is also high in fiber. Cauliflower is one of the lowest carb vegetables. One cup of cauliflower contains only about 2 net grams of carbs.
Although white cauliflower is the most common, cauliflower can also be green, orange, or purple. Green cauliflower comes in a couple varieties. I used an orange cauliflower for my mac and cheese because it is so beautiful. I think it tastes about the same as white cauliflower and its texture is the same as well. It has similar nutritional value as white cauliflower, but has more beta carotene, which is what gives it its beautiful color. Because of this, orange cauliflower contains more vitamin A than the white variety. If you can find it, you might want to try the orange. But white cauliflower works perfectly in this dish too.
How do you make the cheese sauce for this low carb cauliflower mac and cheese?
The cheese sauce for this dish contains just 7 ingredients and comes together quickly. It is also thick and rich and incredibly delicious. First, in a saucepan, you’ll add your heavy whipping cream, cream cheese, dry mustard, garlic powder, onion powder, and paprika. Cook this over medium heat, stirring or whisking frequently, until your cream cheese melts and your mixture is smooth. You can help this process along by using the back of a spoon to smoosh the cubed cheese against the sides or bottom of your pan.😉Then add your shredded cheese and stir until it is completely melted. Remove your pan from the heat to ensure your cheese doesn’t get clumpy. This sauce would also work great as a topping for other vegetables or even as dip for your favorite keto raw vegetables, chips, or crackers.
Do you have any tips for making this low carb cauliflower mac and cheese?
This is a fun and easy recipe, but there are a few things you can do to ensure yours will turn out perfectly every time. First, chop your cauliflower into bite size pieces. I recommend lining your baking dish with parchment paper. Then roast your cauliflower just until it’s fork tender. You don’t want to overcook it since it will spend a little more time in the oven after the cheese sauce is added. I think that sharp cheddar is an awesome choice for this dish; but you can use mild or medium cheddar if you’d prefer. When making your sauce, remove it from the heat as soon as your cheese melts or your cheese may start to clump together. Last, after baking, you can top your dish with some chopped chives or green onions. This makes the dish especially pretty!
Here are some more keto cauliflower recipes I think you’ll enjoy!
Creamy Keto Cauliflower and Smoked Gouda Soup
Creamy Keto Mashed Cauliflower
Keto Amish Broccoli Cauliflower Salad
Keto Loaded Buffalo Cauliflower Casserole
Helpful Hints:
*I used an orange head of cauliflower for my dish, but white cauliflower would work perfectly too.
*When making your cheese sauce, you’ll want to remove your sauce from the heat after adding and melting the cheese. This will keep your cheese from getting clumpy.
Main Kitchen Equipment and Utensils:
Splash of Encouragement:
***He gives power to the weak, And to those who have no might He increases strength. Isaiah 40:29***
Low Carb Cauliflower Mac and Cheese
My daughter’s reaction to this low carb cauliflower mac and cheese was, “This makes me very, very happy. I could almost cry.” And that makes this mama’s heart very, very happy!
Ingredients
- 1 large head cauliflower, chopped
- 3 tablespoons butter, melted
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 cup heavy whipping cream
- 3 ounces cream cheese, softened and cubed
- ½ teaspoon dry mustard
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- 2 cups shredded cheddar cheese
- Avocado oil spray
- Optional toppings: chopped chives or green onions
Instructions
1. Pre-heat oven to 425 degrees. Line a large baking sheet with parchment paper.
2. Place cauliflower onto parchment lined baking sheet. Toss cauliflower with melted butter, salt, and pepper.
3. Roast cauliflower for 15-20 minutes, or until fork tender.
4. While cauliflower is roasting, make cheese sauce. In a medium saucepan, over medium heat, add heavy whipping cream, cream cheese, dry mustard, garlic powder, onion powder, and paprika. Stir or whisk until cream cheese is melted and mixture is smooth. Add shredded cheese and stir or whisk until cheese is melted and mixture is smooth. Remove from heat.
5. Once cauliflower is roasted, remove from oven and decrease heat to 350 degrees.
6. Spray an 11x7 inch baking dish with avocado oil spray. Spread roasted cauliflower evenly into baking dish. Pour cheese sauce over cauliflower and stir to combine.
7. Bake for 20 minutes or until heated through.
8. Top with chopped chives or green onions if desired.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 422Total Fat: 39gSaturated Fat: 22gTrans Fat: 1gUnsaturated Fat: 13gCholesterol: 112mgSodium: 545mgCarbohydrates: 7.5gNet Carbohydrates: 4.5gFiber: 3gSugar: 5gProtein: 13g
Thanks for stopping by! Nutritional information is provided as a courtesy and is calculated with the assistance of a third party service. Values are approximate, can’t be guaranteed, and should be considered as estimates only. Values differ according to types and brands of foods used. When used in a recipe, erythritol has been removed from the carb count as it is a sugar alcohol. Please note net carbs are total carbs minus fiber.
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