Quick Low Carb Cauliflower Mac and Cheese Recipe

Published by riseandbrine on

This is one of my favorite secretly-healthy recipes. This low carb cauliflower mac and cheese recipe taste SO good, but it’s actually healthy! With some minor substitutions to a regular mac and cheese recipe, you can make a healthy version of mac and cheese that is quick and delicious.

The best part about this recipe is that it’s very flexible — you can substitute many of the ingredients and still get a delicious and healthy low carb cauliflower mac and cheese. Instead of butter, you can use coconut oil, crisco, cooking oil or other fat such as lard. I like to use butter in my recipe for a traditional roux. You can also choose any type of milk – even non-dairy milks will work here, but I think it’s best with 2 percent or whole milk. You can also use whole wheat flour instead of regular flour, but don’t try to substitute other flours as they won’t have the same thickening effect.

The type of cheese you use will have the biggest impact on the flavor of the final low carb mac and cheese. I like to use a mild melty cheese like cheddar or colby jack, but other cheese can be used, including cream cheese, parmesan, gruyere, edam, pepper jack, or a mix of many cheeses. And don’t forget to add a dash of salt and a little black pepper to pump up the cheesy flavor.

Low Carb Cauliflower Mac and Cheese


  • 1 Cauliflower, cut into 1-2" florets
  • 3 Tbsp Vegetable Oil
  • 3 Tbsp Butter Lard, or Crisco can also work.
  • 1/3 C. Flour
  • 2 1/2 C Milk Non-dairy milk can also work here.
  • 1 C. Grated cheese Cheddar, Monterrey Jack, or other melty cheese works best, or a blend of cheeses.
  • Salt and pepper to Taste
  • Pinch of Cayenne pepper (optional)
  • 1/2 C. Breadcrumbs (optional)


  • Preheat oven to 375 F.
  • Steam the cauliflower florets until soft, about 8 minutes. Remove from heat and set aside.
  • Heat the Butter and oil in a large pot over medium-high heat until butter is melted
  • Stir in the flour to make a roux, reduce the heat to medium and stir constantly for 3-5 minutes to cook the flour through.
  • Slowly add the milk to the roux,and add the salt and pepper and cayenne. Continue to stir constantly over medium heat, until the mixture thickens — another 5-10 minutes.
  • Remove from heat and stir in the cheese until melted. (Optionally also stir in 1 cup of lobster meat for lobster mac-and-cheese!)
  • Add the steamed caulflower to the cheese sauce and carefly fold together so as not to mash the cauliflower.
  • Pour into a 7" x 10" cassarole pan, sprinkle breadcrumbs over the top (if using), and bake for 20 minutes at 375F. Finish in the broiler for 5 minutes to crisp up the top. Serve warm!



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