Low carb mac and cheese with roasted cauliflower and cheddar
Why You’ll Love This Low Carb Mac and Cheese
Craving that creamy, cheesy comfort but watching your carbs? This low carb mac and cheese transforms roasted cauliflower into tender, golden “pasta” florets smothered in a rich, sharp cheddar sauce that rivals the traditional version. You’ll get all the gooey satisfaction with just 6g net carbs per serving—no guilt, no compromise. The secret? Roasting the cauliflower first intensifies its natural sweetness and creates those crispy, caramelized edges that make every bite irresistible.
Ingredients
- 1 large head cauliflower (about 2 lbs, cut into bite-sized florets)
- 3 tablespoons olive oil
- 2 cups sharp cheddar cheese (freshly shredded, divided)
- 1 cup heavy cream
- 4 oz cream cheese (softened)
- 2 teaspoons Dijon mustard
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
- ¼ cup grated Parmesan (for topping)
Substitution tips: Swap heavy cream for coconut cream if dairy-sensitive. Use Gruyere or Gouda for deeper flavor variations.
Recipe Timing
Prep: 10 min | Cook: 35 min | Total: 45 min | Serves: 6
How to Make Low Carb Mac and Cheese
Step 1: Roast the Cauliflower
Preheat your oven to 425°F. Toss cauliflower florets with olive oil, salt, and pepper on a large baking sheet. Roast for 25-30 minutes, flipping halfway, until golden brown with crispy edges. Pro tip: Don’t overcrowd the pan—proper spacing ensures caramelization, not steaming.
Step 2: Prepare the Cheese Sauce
While cauliflower roasts, heat heavy cream and cream cheese in a medium saucepan over medium-low heat. Whisk until smooth (about 3 minutes), then add 1½ cups cheddar, Dijon mustard, garlic powder, and smoked paprika. Stir until velvety and thickened. Pro tip: Keep heat low—high temperatures cause cheese to separate and become grainy.
Step 3: Combine and Bake
Transfer roasted cauliflower to a 9×13-inch baking dish. Pour cheese sauce over top, stirring gently to coat. Sprinkle remaining cheddar and Parmesan on top. Bake at 375°F for 15 minutes until bubbly and golden. Pro tip: Broil for 2 minutes at the end for an extra-crispy cheese crust.
Nutritional Information
Per serving: Calories: 342 | Protein: 14g | Fat: 29g | Net Carbs: 6g | Fiber: 3g
Variations, Tips & Storage
Variations:
- Add cooked bacon bits or diced ham for a protein boost
- Mix in roasted broccoli or Brussels sprouts for extra vegetables
- Use jalapeños and pepper jack for a spicy keto mac and cheese twist
Common Mistakes to Avoid:
- Undercooking the cauliflower leaves it too crunchy—roast until fork-tender
- Using pre-shredded cheese creates a grainy sauce (anti-caking agents are the culprit)
- Skipping the softening step for cream cheese causes lumps
Storage: Refrigerate in an airtight container for up to 5 days. Freeze individual portions for up to 3 months. Reheat in a 350°F oven for 15 minutes, adding a splash of cream to restore creaminess.
Serving Suggestions
Serve this cauliflower cheese pasta alongside grilled chicken, roasted pork tenderloin, or a crisp green salad with lemon vinaigrette. For presentation, garnish with fresh chives and extra smoked paprika. Pairs beautifully with our low-carb bread recipe for a complete comfort meal.
More Low-Carb Recipes You’ll Love
Looking for more satisfying low-carb sides? Check out our Low-Carb Bread Recipe for Bread Machine to round out your meal planning.
Frequently Asked Questions
Can I use frozen cauliflower for low carb mac and cheese?
Yes, but thaw and pat completely dry first. Frozen cauliflower contains excess moisture that dilutes the cheese sauce. Roast 5 minutes longer to evaporate water and achieve proper caramelization.
How do I make this dairy-free?
Replace heavy cream with full-fat coconut cream and use nutritional yeast with cashew cream instead of cheese. Add 1 tablespoon lemon juice for tanginess that mimics cheddar’s sharp bite.
Why is my cheese sauce grainy?
High heat causes cheese proteins to seize and separate. Always melt cheese over low heat and use freshly shredded cheese—pre-shredded varieties contain cellulose that prevents smooth melting.
Can I make this ahead for meal prep?
Absolutely! Assemble completely but don’t bake. Cover tightly and refrigerate up to 2 days. Bake from cold, adding 10 extra minutes to cooking time, or let sit at room temperature 30 minutes before baking.
What’s the best cheese combination for keto mac and cheese?
Sharp cheddar provides classic flavor, but mixing in Gruyere (nutty), fontina (creamy), or smoked gouda (rich) creates restaurant-quality depth. Use at least 50% sharp cheddar for authentic mac and cheese taste.
Final Thoughts
This low carb mac and cheese proves you don’t need pasta for ultimate comfort food satisfaction. Roasted cauliflower delivers the perfect texture while sharp cheddar creates that irresistible creaminess. Try this recipe tonight and discover your new favorite weeknight dinner!
External Resources
- Cauliflower Nutrition Data – USDA FoodData Central
- Low-Carb Diet Research – National Institutes of Health
- Cheese Varieties Guide – Cheese.com Database