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, until today. This cauliflower mac & cheese recipe tastes just like the real thing…without the guilt!!!

The first thing you need to do is buy FRESH not frozen cauliflower. Frozen cauliflower will work but it just doesn’t retain the same texture as fresh cauliflower. After that, cut your cauliflower up into small pieces and boil or steam it until it softens up, usually after around 5 minutes. Once it’s cooked, drain it and put it into a baking dish.

Next take out a saucepan, turn your burner on low-medium heat, and add into it 1/4 cup or 2 ounces of fat free milk, 4 tablespoons or 56 grams of reduced or full fat cream cheese, 1 tablespoon of mustard, 1 cup or 112 grams 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 your cheese mix into your baking dish and mix everything around. Top it with 1/2 cup or 56 grams of some reduced or fat free cheddar cheese, some optional bread crumbs, and whatever else you want.

Bake your mac & cheese on 375F/190C for 15-20 minutes.

Seriously this dish is a game changer that your whole family will love. The perfect texture, delicious flavor, calorie friendly, AND filling.

Tip:

  • Chopped up chives and bacon bits go great on top!
Cauliflower Mac & Cheese Recipe

Low Carb Cauliflower Mac & Cheese

Who thought MAC & CHEESE could be healthy let alone LOW CARB? No one…until TODAY! This Low Carb Cauliflower Mac & Cheese tastes just like the real thing!
5 from 1 vote
Print Pin Rate
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
Course: Main Course, Side Dish
Cuisine: American
Keyword: cauliflower mac, low carb, mac & cheese
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 Bowls
Calories: 148kcal
Cost: $5

Ingredients

  • 1 Head CauliflowerFresh
  • ¼ Cup Milk2 Ounces Fat Free
  • 4 Tablespoons Cream Cheese56g Reduced or Full Fat
  • 1 Teaspoon Mustard
  • 1 ½ Cups Cheddar Cheese168g Reduced or Fat Free
  • 1 Teaspoon Minced Garlic
  • 1 Pinch Black Pepper
  • 1 Pinch Salt
  • Bread Crumbs*Optional

Instructions

  • 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

Notes

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

Nutrition

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

Ingredients

  • 1 Head Cauliflower Fresh
  • ¼ Cup Milk 2 Ounces Fat Free
  • 4 Tablespoons Cream Cheese 56g Reduced or Full Fat
  • 1 Teaspoon Mustard
  • 1 ½ Cups Cheddar Cheese 168g Reduced or Fat Free
  • 1 Teaspoon Minced Garlic
  • 1 Pinch Black Pepper
  • 1 Pinch Salt
  • Bread Crumbs *Optional

Instructions

  • 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

Notes

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

Nutrition

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

19 Comments

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

    Mmmmmm

    *Needs Bacon 😉

  2. 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.

  3. 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!

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

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

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

    Can you use almond milk for this?

  6. 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!

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

    Thanks derek ok

  9. 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

  10. 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!

  11. 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!

    Thanks!

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