Keto Recipe: Cauliflower Mac and Cheese

What if you could enjoy all the creamy, cheesy comfort of mac and cheese without pasta? Cauliflower Mac and Cheese does exactly that—Megan Mitchell’s version transforms tender roasted cauliflower into a stand-in noodle, combining it with a luscious cheese sauce and baking it until bubbly and golden. Because there’s no wheat or traditional pasta, this dish works beautifully as a gluten-free side dish that can sit alongside main courses without feeling like a compromise.

By subbing cauliflower for pasta, you keep the structure of a baked casserole while cutting carbs and eliminating gluten. The cheese blends—cheddar, Monterey jack, and Parmesan—deliver full, familiar flavor, and a hint of cayenne or mustard powder in the sauce gives a gentle lift so it’s never bland. It’s rich enough to feel indulgent, yet vegetable-based enough to balance hearty proteins.

This dish works beautifully at dinner parties or family meals. Serve it next to roast chicken, grilled steaks, or baked fish—or let it shine as a vegetarian main with a crisp salad. Either way, it brings warmth, comfort, and a twist on tradition.

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Cauliflower Mac and Cheese

Recipe Details

Yield: 4 servings
Active Time: 20 minutes
Total time: 30 minutes

Recipe Ingredients

For the cauliflower:

• 1 large head cauliflower, cut into florets
• Olive oil, for drizzling
• ½ teaspoon sea salt
• ½ teaspoon ground pepper, plus more for sauce
• ½ teaspoon garlic powder

For the sauce:

• 1 cup shredded mild cheddar cheese
• ½ cup whole milk
• ½ cup shredded monterey jack cheese
• ¼ cup grated parmesan cheese
• 3 ounces cream cheese, room temperature
• ½ teaspoon ground mustard powder
• Pinch sea salt
• Pinch ground pepper
• ⅛ teaspoon cayenne pepper
• Chopped parsley, for garnish

How to Make Cauliflower Mac and Cheese

1. Make the cauliflower: Preheat oven to 400°F. Arrange cauliflower on a sheet tray and drizzle with olive oil.
2. Sprinkle with salt, pepper, and garlic powder; toss. Bake 10 minutes, then toss and bake for 10 minutes more, or until golden.
3. Make the sauce: Combine all ingredients except parsley in a large saucepan. Whisk over low heat until creamy and cheese has melted.
4. Add cauliflower directly into the pot with cheese sauce; stir to coat.
5. To serve, scrape into a shallow bowl and top with additional black pepper and chopped parsley.

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Cauliflower Mac and Cheese Nutrition Facts

*Estimated per serving (recipe yields 4 servings). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	1/4 of recipe
Calories	≈ 400 kcal
Protein	≈ 20 g
Carbs	≈ 10 g
Sugar	≈ 5 g
Fiber	≈ 4 g
Fat	≈ 31 g

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Cauliflower Mac and Cheese Variations & Tips

• Cheese swap: Try a mix of smoked gouda, white Cheddar, or even a pepper jack for extra character.
• Milk variation: Use oat milk or almond milk to lighten the sauce, though texture may shift slightly.
• Add mix-ins: Fold in cooked bacon, broccoli florets, or sautéed mushrooms for extra texture.
• Breadcrumb topping: If your diet allows, top with gluten-free breadcrumbs or crushed nuts for a crunchy finish.
• Melt finish: After baking, broil for 1–2 minutes to brown the top and create a slightly crisp crust.
• Herb lift: Stir in fresh parsley or chives just before serving for brightness.
• Smaller portions: Bake in individual ramekins to shorten bake time or serve in personal portions.

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Best Mac and Cheese Pairings

• Roasted meats: Chicken, pork loin, or salmon pair beautifully with this creamy side.
• Steamed greens: Spinach, green beans, or asparagus help cut through richness.
• Salad with acid: A mixed greens or arugula salad with lemon vinaigrette offsets the cheese.
• Sautéed mushrooms: Earthy mushrooms echo the savory flavor and add texture contrast.
• Garlic bread (gluten-free): Use a gluten-free loaf or flatbread to soak up extra sauce.
• Pickles or pickled vegetables: A sharp, acidic side adds brightness to each bite.

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When to Make Mac and Cheese

• Holiday dinners: A comforting side that feels classic but fits gluten-free menus.
• Weeknight meals: Easy enough for family dinners when you want something warm and quick.
• Potlucks: Transportable and crowd-pleasing, especially among gluten-sensitive guests.
• Vegetarian dinners: Serve as a main dish with a hearty salad or grilled vegetables.
• Comfort food nights: When you want cozy, creamy, and satisfying dinner accompaniments.

Recipe by: Megan Mitchell