I used to hate cauliflower, now I love it. I find it’s so versatile and delicious. I can use it in a variety of recipes and dishes. Today I did this one especially for you, the cauliflower mac and cheese (also great as a main dish for one). It’s easy and delicious with a creamy cheesy flavor and a slight hint of garlic. I’ve tried to show you all the steps in the photos, so you’ll have the same success when making this dish. Enjoy the recipe!

There are many different ways you can make mac and cheese, but this keto recipe is one of the best. It’s relatively simple to make, and it doesn’t leave you feeling full of grease from all of the cheese. There are also many different ways to top it, and it all comes down to personal preference.

If you’ve been on the ketogenic diet for a while, you may have noticed that meals can get boring and start to taste the same. However, we’ve got a great recipe for a keto mac and cheese recipe that is sure to please everyone! You can make this a meal on its own, or you can simply add it as a side to your keto diet meal plan. We’ve included a number of options to make sure you can customize your “cheese crust” with any toppings you want!

That’s correct, we’ve returned to the enchanted veggie. We’ve shown once again that cauliflower is the most adaptable ingredient when it comes to creating your favorite comfort food dishes.


This time, we’ve got a fantastic baked poppy with cauliflower and cheese on the menu. That’s not all, however. This recipe also includes bacon and pig rinds to give the meal as much flavor as possible. In the video below, Megha demonstrates how to accomplish everything:

Macaroni & cheese with cauliflower is a certain hit.

Even the most diehard macaroni and cheese aficionados will be converted by this cauliflower macaroni and cheese. We’ve made a few choices to ensure you get a crispy, delectable cauliflower macaroni and cheese dish that outperforms any other you’ve tried. In this dish, there are no mushy, squishy bits of coarsely chopped cauliflower! From the size of the cauliflower to the thickness of the cheese sauce, we considered everything. Then we combined everything to create the finest low-carb cauliflower and cheese spaghetti.

Is cauliflower a good source of ketones?

Cauliflower is a fantastic keto item to use in any low-carb dish. It’s quick and easy to make, plus it’s low in carbs. There are just 25 calories, 5 grams of carbohydrates, 2 grams of fiber, 3 grams of net carbs, 0.3 grams of fat, and 1.9 grams of protein in 100 grams of cauliflower.

Roasted cauliflower is a great addition to our keto macaroni and cheese dish because of its low net carbohydrate level. Cauliflower offers a variety of additional health advantages, including a high choline level (3). Choline serves a variety of roles in the body, including brain growth, nervous system health, and metabolic support.


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Fresh or frozen cauliflower

Despite the fact that frozen veggies have been proven to have more nutrients than fresh vegetables (1), frozen cauliflower is not the ideal choice for this dish. Water molecules expand and push against cell walls when vegetables are frozen, stretching them and making water-based veggies mushy (2). As a result, fresh cauliflower, rather than frozen cauliflower, should be used in this dish.

What Can Cauliflower Be Used For?

There is no consensus on how to prepare macaroni and cheese. Anything goes as a delicious side dish! This dish is filling, with a big serving size that can be consumed in one sitting. If you’re looking for easy dinner ideas, consider one of our favorites:

  • Mac & Cheese Buffalo – Season some chicken thighs with salt and pepper before cooking and shredding them. Drizzle the keto spicy sauce over the top of 4 ounces of macaroni and cheese.
  • Cook or have smoked pork on the barbecue for Mac & Cheese BBQ (without sauce). On top of the noodles, place the meat and a little amount of sugar-free barbecue sauce.
  • Low-calorie chicken burger – this delicious, spicy burger goes well with this macaroni and cheese dish. This is a fast meal that can be made in the same amount of time as baking pasta.
  • Fries are a low-carb alternative to chicken tenders. Macaroni and cheese, as well as chicken, will bring out your inner kid.

These are just a few of the numerous meals that our macaroni and cheese recipe may be paired with. If you’re stuck for ideas, just toast the egg whites. This recipe’s grilled steak and chicken are delicious, so don’t be scared to make it simple!

Tips on how to make the finest cauli-cheese spread

Nothing beats a sticky cauliflower poppy seed with cheese when you’re on a keto diet. This recipe is great as a side dish or a main meal, but there are a few secrets to making consistently excellent macaroni and cheese.


Macaroni and cheese made with roasted cauliflower and bacon

Pasta with cauliflower and cheese recipes often need the cauliflower to be cooked, steamed, or baked. The cauliflower is instead cooked with the bacon. The cauliflower absorbs all of the bacon taste and has a far better texture than other cooking techniques. As a consequence, you’ll get a properly cooked cauliflower that’s al dente and golden brown in color. It can’t be duplicated with any other way of cooking!

Keto macaroni & cheese with crispy pig rinds

My preferred macaroni and cheese has a crispy exterior. Traditional clams with cheddar sauce have their merits, but they pale in comparison to well-cooked macaroni and cheese with a crispy, cheesy topping.

To get a crispy crust, breadcrumbs are usually used…. But carbs! Pork rinds are used instead of breadcrumbs. The pork skins also get nice and crispy and add a wonderful flavor to the final dish. Be aware that pork fat and pork rind are high in salt, so be careful with the salt content. Just add a generous portion of shredded pork rind to the cauliflower with the cheese sauce and bake!

Water cheese and macaroni

Nobody wants a watery sauce that doesn’t cling to the cauliflower. It’s possible that your prescription is overly fluid for a variety of reasons:

  • Don’t boil the cauliflower; we roast it first to prevent adding too much moisture to the dish. Plus, roasting the cauliflower enhances its taste, so don’t miss this step and try boiling it instead.
  • You used frozen cauliflower, which, as previously said, does not work well in this recipe. They have too much water in them, which may dilute the sauce. If you’re going to use frozen meat, defrost it first and bake it afterwards. When adding the cauliflower to the sauce, you may also add 1/2 teaspoon of xanthan gum (keto cornstarch).

Spices are essential.

Cauliflower is a milder vegetable, so it’s important to flavor recipes with cauliflower. If you use bacon as directed in the recipe, you may need less salt because the bacon and cheese are already salty. However, you will still need some ground black pepper and maybe even a pinch of garlic powder.

In this recipe, fresh garlic is preferable than garlic powder, but if you don’t have fresh chopped garlic on hand, garlic powder may be used.

Cauliflower should not be overcooked.

Cauliflower typically has to be cooked long enough to soften in keto recipes. Unlike pizza crusts and other cauliflower dishes, cauliflower with cheese and poppy seeds tastes better when chewed rather than when eaten raw. To make the cauliflower seem like spaghetti, don’t overcook it and make it mushy. Cooking this keto dish a bit too low in the pan and leaving it in the oven longer is a good rule of thumb. You may always take it out of the oven and cut a slice to see whether it’s the texture you’re looking for.

Cauliflower fried with cheese

The spaghetti is baked or sautéed with cauliflower and cheese in the last stage. The suggested roasting time is 3 to 5 minutes, although this varies a lot depending on the oven. I suggest that you maintain a close watch on it at all times to ensure that it does not burn. This also enables you to remove it after the required sharpness has been achieved. As a general rule, we recommend roasting for four minutes.

These pointers can assist you in creating the ideal Mac. Seasoning the cheese sauce, cooking time, and ultimate cooking time are all essential factors in making the finest keto macaroni and cheese meal. You’ll be an expert the next time you try this keto recipe!

Pasta with cauliflower and cheese recipe

This meal has a few moving components, but you’ll be relieved to learn that it’s very simple to prepare. So get your fresh cauliflower, double cream, and cheese ready, because it’s time to cook!


Fortunately, this keto pasta with cauliflower and cheese is quick and easy to prepare, using just a few tools.

  1. You’ll need a big frying pan to cook the cauliflower and bacon in.
  2. A high quality cooking pot will ensure that the cheese sauce heats evenly.
  3. We used an 8×8 inch baking pan from Amazon, but any 8×8 inch pan would do for baking cauliflower.

Ingredients for Cauliflower and Cheese Pasta


In this low-carb macaroni and cauliflower cheese dish, there are three major categories of components. We begin with the cauliflower as the foundation, followed by the thick bacon, onions, and garlic. Although bacon is optional, is it really necessary? Bacon adds fat and a crispy, smoky taste to the dish. With onions, garlic, and cauliflower florets, we decided to roast it. Pre-cooked cauliflower florets are available, but they are too large for this dish. The cauliflower florets must be ripped or chopped by hand to get the size of a real noodle. You’ll be rewarded with the finest cauliflower macaroni with cheddar you’ve ever eaten in a short amount of time!

Next, you’ll need 1/4 cup double cream, cheese, and butter to make the cauliflower cheese sauce. If you don’t have double cream, you may use almond milk, but you may need more cheese to get the desired fresh cream-to-cheese ratio. Finally, a pinch of black pepper and salt to add some zing to the cheese sauce!

The pan filler we used just has two ingredients, but it adds a lot of flavor and texture to the dish. For this, we used grated cheese and grated pig rinds. If you want to add some color, chopped green onions may be sprinkled on top after it’s done, but these two items are a surprisingly ketone-friendly replacement for breadcrumbs on its own. They have the same flavor as store-bought panko breadcrumbs, but without the carbohydrates!

Pasta with Cauliflower and Cheese

We went ahead and did it last night, and we’re happy we did. I feel full and pleased every time we eat this macaroni and cheese. I’m also reminiscing about my childhood days of eating macaroni and cheese! We’ll certainly prepare this dish for Theo in the future, and we’re hoping he’ll love it as much as we did.

How to make fried cauliflower

Preheat the oven to 425 degrees and a roasting pan over medium-high heat to make the cauliflower macaroni with cheese. The bacon should next be chopped into tiny pieces and fried with the cauliflower. Cut the cauliflower into tiny pieces; for reference, we used noodles. You may use a knife or your hands to accomplish it, like we did.


The cauliflower and bacon should now be added to the pan. Cook for 5-7 minutes, until the cauliflower is gently colored and the bacon is completely cooked. If you want your bacon to be particularly crispy, fry it first in the pan before adding the cauliflower. After the onion has been cooked, dice it and cut the garlic before adding them to the pan. Cook for a further 10 minutes, or until the cauliflower is soft and the onions have become translucent.

When placing cauliflower in the oven to roast, it should be somewhat firm. Don’t worry if your cauliflower looks stiff; macaroni and cheese should have a little bite to it.


preparing cheese for cooking

In a small sauce pan over medium/low heat, combine the butter, cheese, and cream for the cheese sauce. Cook until all of the ingredients have melted and blended. Season with salt and pepper after that. They should not be overlooked since they give a unique taste to macaroni and cheese, particularly paprika, which is not often seen in this dish.


It’s time to assemble and fry after the cheese sauce is done! In a baking dish, combine the cauliflower and bacon; we used an 8-inch baking dish. It’s now time to add the sauce! Mix thoroughly the low-carb macaroni cheese sauce with the cauliflower.


It’s time to finish the cauliflower with the macaroni and cheese after everything is properly covered. Over the pasta with the cauliflower cheese sauce, sprinkle the cheese in an equal layer. Cauliflower with cheese is the best, so don’t be shy about sprinkling it with it!


After that, there’s a coating of crispy pig rind, which adds a nice crunch. Crush the pork rinds in a ziplock bag to create breadcrumbs if you haven’t previously. Sprinkle the pork rind crumbs on top, making sure they are equally distributed.


Macaroni and cheese preparation

Finally, it’s time to boil the cauliflower and cheese pasta. Preheat oven to 350°F and bake for 10 minutes. Set the oven to grill for the final 3 to 5 minutes of cooking to make the filling more crispier. Make certain you’re ready! Because the temperature of the oven for roasting may fluctuate, switch on the light and keep an eye on it until it’s done. It’s crazy how many times we’ve had something burn in the oven! Remove the cauliflower from the oven after it has become golden brown and combine it with the cooked pasta and low-carb cheese.


Cauliflower cheese spread storage and reheating

In an airtight container, this dish stays nicely in the refrigerator. It should take 3 to 5 days to finish the macaroni and cheese dish. You can freeze cauliflower, however it tends to crystallize water molecules and become excessively moist and mushy when frozen.

In the microwave or in the deep fryer, this dish reheats nicely. If you’re reheating frozen cauliflower macaroni with cheese, cook it for a few minutes longer until it’s heated in the middle.

More hearty fare

The tastiest meal is macaroni and cheese, but that doesn’t mean there aren’t other good contenders. Our site is chock-full of tasty, ready-to-cook recipes. Here are a few of our go-to comfort food recipes:

  • Keto chocolate chip cookies are low carb, soft and chewy, and chock-full of chocolate. This makes it an excellent late-night snack and comfort meal.
  • Who doesn’t enjoy a creamy, gooey, cheese-filled lasagna on a keto diet? When you want a low-carb main meal that is both easy and tasty, try this gluten-free lasagna recipe.
  • Broccoli and Cheddar Keto Soup – get your hands on some fresh sharp cheddar and go to work! Fresh broccoli is combined with tangy cheddar cheese to make a creamy and delicious soup.
  • Low-carb cornbread is a mainstay for many American families, whether they’re from the South or the Midwest. Our gluten-free keto corn bread is filled with so many wonderful ingredients that you won’t even miss the genuine thing!

These are just a handful of the mouthwatering low-carb recipes we have on our site. This week, prepare some of these dishes ahead of time. You’ll have plenty tasty new dishes left over for the following several days after you’ve finished cooking!

Cauliflower and Cheese Keto Pasta

We prepared this dish many times until we were satisfied with the taste and proportions of the components. Every time we prepared this macaroni and cheese, we discovered a new method to improve it. This meal may be served as a side dish or a main entrée. Simply modify the amount size in the recipe to your preference (but be careful, because our appetites would make us eat the whole portion…). We’re certain you’ll like this dish after you give it a try, so gather your family and start cooking. It’s time to cook spaghetti with cauliflower and cheese!


Cauliflower and cheese pasta

The main body of the blog article includes a video of the recipe!

Time spent: 40 minutes

4 portions

Calories in a single serving: 315 kcal

Time to cook: 5 minutes

Time to prepare: 35 minutes


Cauliflower as a base

  • Preheat the oven to 425 degrees and heat a roasting pan over medium-high heat.
  • Cut the cauliflower into noodle-sized pieces and dice the bacon. We do it by hand, but a knife may also be used. Cook for 5 minutes, or until the bacon is nearly done, in the pan with the bacon and cauliflower.
  • Add the onion and garlic, diced, to the pan. Cook for a further 10 minutes, or until the cauliflower is tender and the onions have become translucent. To be cooked in the oven, the cauliflower should be somewhat hard when biting into it.

Sauce made with cheese

  • Combine the butter, cheddar cheese (1 cup), and double cream in a small sauce pan. Cook over low heat until all of the ingredients have melted and blended. Salt & pepper to taste.


  • Fill the baking dish halfway with the cauliflower mixture. An 88% is what we utilize.
  • Stir the cheese sauce in with a spoon after pouring it on top.
  • Garnish with the leftover cheddar cheese and shredded pork rind.
  • Bake for 10 minutes at 425 degrees, then grill for 3 to 5 minutes until crisp. Have a blast!

Information about nutrition

Cauliflower and cheese pasta

Amount per serving

315 calories 230 calories from fat

*Percentage of daily expenses

25.5 g of fat (39%)

Carbohydrates account for 7.5 g3 percent of the total.

fibres 2g8

16.5 grams of protein (33%)

* Percentages are calculated based on a 2000-calorie diet.

Stroke! Trim


Macaroni and cheese with cauliflower is the key word.

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