Low Carb Cauliflower Mac & Cheese

4 Bowls148 cals

Mac & Cheese, not the first thing you’d think of if I asked you for a low carb recipe. Today, that changes! This Low Carb Cauliflower Mac & Cheese recipe is easy to make, high protein, keto friendly, and the best part? It tastes just like the real thing but without the guilt!

For this one you’re going to need fresh, not frozen cauliflower.

If you don’t have the option, frozen cauliflower will work too. The reason I suggest using fresh is that frozen will likely not retain the same texture as fresh cauliflower.

Chop or break your cauliflower up into small pieces. Keep in mind that these pieces will act as your “macaroni” when sizing them.

Throw those pieces in a pot filled with enough water to cover them and bring them to a boil. Lower your heat to medium, cover, and let your cauliflower pieces simmer until they soften up (usually 5-7 minutes).

After they soften up, drain your pot and put them into a baking dish. The baking/casserole dish should be big enough to fit the entire low carb cauliflower mac & cheese recipe.

Next, take out a saucepan and turn your burner on low-medium heat.

Add into that pan 1/4 cup of fat free milk, 4 tablespoons of reduced or full fat cream cheese, 1 tablespoon of mustard, 1 cup of reduced or fat free cheddar cheese, 1 teaspoon of minced garlic, a pinch of salt, and a pinch of black pepper.

Keep mixing until everything is smooth.

Pour that cheese mix into your baking dish and mix everything around until fully coated.

Baked Cauliflower Mac & Cheese

Top your low carb cauliflower mac & cheese with 1/2 cup of some reduced or fat free cheddar cheese, some optional bread crumbs, and whatever else you want like some bacon bits or chopped up chives.

Bake it on 375F/190C for 15-20 minutes.

This low carb dish is a game changer that your whole family will love! It has almost the same texture as regular mac & cheese, it’s DELICIOUS, calorie friendly, and filling!

Let me know some of the low carb variations you try below in the comments.

With that said, how about a low carb dessert? Paid this with our Low Carb Cheesecake Cupcakes!

Low Carb Cauliflower Mac & Cheese Recipe

Low Carb Cauliflower Mac & Cheese

Mac & Cheese made healthy. This Low Carb Cauliflower Mac & Cheese recipe is high protein, easy to make, and tastes just like the real thing!
5 from 1 vote
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Main Course, Side Dish
Cuisine: American
Keyword: cauliflower mac, low carb, mac & cheese
Servings: 4 Bowls
Calories: 148kcal
Cost: $5

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  • 1 Head Cauliflower - Fresh
  • 2 Ounces Milk - Fat Free
  • 4 Tablespoons Cream Cheese - Reduced or Full Fat
  • 1 Teaspoon Mustard
  • 1 ½ Cups Cheddar Cheese - Reduced or Fat Free
  • 1 Teaspoon Minced Garlic
  • 1 Pinch Black Pepper
  • 1 Pinch Salt
  • Bread Crumbs - *Optional


  • Cut your Cauliflower up into small pieces
  • Cook your Cauliflower by either boiling or steaming it
  • Drain your Cauliflower and add it into a baking dish
  • Take out a saucepan, turn your burner on low-medium heat, and add into it your Milk, Cream Cheese, Mustard, 1 cup of Cheddar Cheese, Minced Garlic, Salt, and Black Pepper
  • Stir everything around until it’s smooth
  • Pour your mix into your baking dish and mix everything together
  • Top your Cauliflower with some optional Bread Crumbs and whatever else you want
  • Bake on 375F/190C for 15-20 minutes



Calories in the WHOLE recipe:
  • Calories: 593
  • Fat: 13g
  • Saturated Fat: 7g
  • Sodium: 684mg
  • Carbs: 45g
  • Fiber: 14g
  • Sugar: 19g
  • Protein: 74g
Calories in each bowl (if you make 4):
  • Calories: 148
  • Fat: 3.2g
  • Saturated Fat: 1.7g
  • Sodium: 171mg
  • Carbs: 11.2g
  • Fiber: 3.5g
  • Sugar: 4.7g
  • Protein: 18.5g


Calories: 148kcal | Carbohydrates: 11.2g | Protein: 18.5g | Fat: 3.2g | Saturated Fat: 1.7g | Sodium: 171mg | Fiber: 3.5g | Sugar: 4.7g


  1. Russell on April 26, 2022 at 6:52 pm

    Wow!! This was awesome! Will definitely be messing around with this one for a while. Thanks

  2. Lisa on March 28, 2021 at 12:00 pm

    What size is your casserole dish? And is that casserole dish consider as one serving? And the receipe is for how many serving? I would like to keep it at 148 calorie?

    • Derek Howes on February 26, 2022 at 1:39 pm

      At least a 2 quart casserole dish and this would contain 4 servings that you’ll have to portion out to get to your serving size. Hope this helps Lisa!

  3. Jenny on April 16, 2019 at 12:00 am

    Hi Derek,

    Do you think it would taste okay if I subbed cottage cheese for the cream cheese? I’m trying to boost the protein content, but don’t want to completely ruin the recipe!


  4. Mandy Handa on December 10, 2018 at 12:00 am

    This is the best tasting low carb Mac and cheese ever. No leftovers tonight and family is asking when I’ll be making it again!

  5. Lori Grande on October 1, 2017 at 12:00 am

    Can you tell me the size baking dish or does it matter what you put it in

  6. Frank Pichardo on March 28, 2017 at 12:00 am

    Thanks derek ok

  7. Frank Pichardo on March 16, 2017 at 12:00 am

    Hi derek is frank can i use broccoli to in the recipe

    • Derek Howes on March 19, 2017 at 12:00 am

      Hey Frank! Yes, you definitely can!

  8. P. Porter on August 13, 2016 at 12:00 am

    OMG this is sooo frickin’ good!!!! I made this the other night. And again tonight. I’m in love ♥♥♥♥ I added some sautéed onions to the cheese mix and put some chives on top. Now to you all you who are considering trying this recipe, no, it doesn’t taste like macaroni and cheese. Because it’s not macaroni, it’s cauliflower. But don’t let that deter you. It is very delicious! I used a little less mustard because I tend to find it overpowering but I added just enough to give it that tanginess. Try it, you won’t be disappointed!

  9. P. Porter on August 8, 2016 at 12:00 am

    Can you use almond milk for this?

  10. Christine on July 17, 2016 at 12:00 am

    I was skeptical…..but this turned out to be amazing!! It was really, really good. 🙂

  11. Alex on July 10, 2016 at 12:00 am

    Just made this recipe since I’m keeping my carbs low. It turned it out so good that I got home from work the next day and my girlfriend had two cauliflower heads already waiting for me so I could make it again. Keep them coming Derek!

  12. Douglas on July 9, 2016 at 12:00 am

    I make something similar using Trader Joe’s Cauliflower Rice. Last week I mixed in some 96% ground beef since I used to love Hamburger Helper as a kid and OMG so good. Gonna have to try adding bacon some time too, some crispy bacon would add a fun crunch but it’s already pretty high in fat.

  13. Chris on July 7, 2016 at 12:00 am


    *Needs Bacon 😉

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