This keto cauliflower mac and cheese takes one of our favorite comfort foods and gives it a delicious low-carb makeover using roasted cauliflower instead of pasta.
Roasting the cauliflower first is what makes this recipe especially good. Rather than boiling the florets and adding extra moisture to the casserole, the cauliflower develops lightly browned edges and a deeper flavor before being covered in a creamy cheddar and Parmesan cheese sauce.
The casserole is then baked until hot, bubbly, and golden. With only 2.7 grams of net carbs per serving, it makes a satisfying keto side dish that also happens to be gluten-free.
I first served this roasted cauliflower mac and cheese to my family for one of our Sunday after-church lunches, and there were no leftovers. That is always a good sign around here.
If you enjoy this recipe, be sure to also try my keto cauliflower broccoli mac and cheese. That version includes both broccoli and cauliflower and uses a cream cheese based sauce, while this recipe keeps the focus entirely on roasted cauliflower with a cheddar and Parmesan cream sauce.
Compared to regular mac and cheese, which has 53 grams of carbs and 50 net carbs, cauliflower mac n' cheese is the way to go when doing a ketogenic diet.
Be sure to visit our keto cauliflower recipes for more delicious options!
Why You'll Love This Keto Cauliflower Mac and Cheese
There is a lot to love about this low-carb cauliflower mac and cheese.
- The cauliflower is roasted instead of boiled for better flavor and texture.
- The creamy cheese sauce is made without flour or cornstarch.
- There is no cream cheese in this version.
- Sharp cheddar and Parmesan give the sauce plenty of cheesy flavor.
- It has only 2.7 grams of net carbs per serving.
- The recipe makes 10 servings, making it a great option for family dinners and gatherings.
- It can be prepared ahead of time and baked when you are ready to serve it.
- Bacon adds an optional smoky finish that pairs beautifully with the cheese sauce.
Why Roast Cauliflower For Mac and Cheese?
Roasting the cauliflower is one of the most important steps in this recipe.
Cauliflower naturally contains quite a bit of moisture. Boiling it before adding a cheese sauce can sometimes leave a cauliflower casserole watery, especially as it continues cooking in the oven.
Roasting does the opposite. It allows some of that moisture to evaporate while giving the edges of the cauliflower a lightly caramelized flavor.
For the best results, spread the florets in a single layer on the baking sheet and leave some room between them. Crowding the pan causes the cauliflower to steam instead of roast.
You want the cauliflower to be fork-tender and lightly golden, but not overly soft. Remember that it will continue cooking once the casserole goes back into the oven.
If you have never tried cauliflower as a pasta alternative, you are in for a real treat. Sure, it's not actual pasta, but it tastes much like traditional pasta but made with a cauliflower head.
Although cauliflower does not exactly have the same texture and mouthfeel as pasta, it has several advantages. One is that it has a bland flavor, and two, it absorbs all the flavor it's paired with.
The Ingredients and substitutions
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The following are the ingredients needed to make this cheesy cauliflower bake. Note that the full printable recipe card is at the bottom of the page.
- Cauliflower: Fresh cauliflower works best for this roasted version because it browns more easily and releases less moisture than frozen cauliflower.
- Olive oil or avocado oil: Either works well for roasting the cauliflower.
- Heavy cream: Creates the rich base for the cheese sauce without needing a traditional flour roux.
- Sharp cheddar cheese: Sharp cheddar gives the sauce the classic cheese flavor you expect from mac and cheese.
- Parmesan cheese: Adds another layer of savory cheese flavor and is also sprinkled over the casserole before baking.
- Butter: Used as the base for the creamy cheese sauce.
- Fresh garlic: Adds plenty of savory flavor to the sauce.
- Onion powder and garlic powder: Season the sauce throughout.
- Red pepper flakes or cayenne pepper: Adds a subtle kick without making the casserole overly spicy.
- Nutmeg: Just a small amount rounds out the cream and cheese flavors.
- Fresh parsley: Adds color and freshness before serving.
- Bacon: Crumbled cooked bacon adds a smoky finish. You can leave it off if you prefer.
How To Make A keto Cauliflower Mac and Cheese
Start by preheating the oven to 400°F and cutting the cauliflower into evenly sized florets.
Toss the cauliflower with olive oil or avocado oil, salt, and black pepper. Spread the florets in a single layer on a large rimmed baking sheet, making sure they are not overcrowded.
Roast the cauliflower for 20 to 25 minutes, until it is fork-tender and lightly golden.
While the cauliflower roasts, prepare the cheese sauce. Melt the butter in a medium saucepan and sauté the minced garlic until fragrant and tender.
Add the heavy cream and seasonings and allow the mixture to heat gently. Reduce the heat before gradually stirring in the sharp cheddar and Parmesan cheeses. Continue stirring until the cheese has melted and the sauce is smooth and creamy.
Reduce the oven temperature to 350°F.
Transfer the roasted cauliflower to a large bowl and pour the cheese sauce over the florets. Gently toss until the cauliflower is completely coated.
Spoon the mixture into a well-buttered 7x11-inch baking dish. Sprinkle the remaining Parmesan cheese and crumbled bacon over the top.
Bake for 30 to 35 minutes, until the casserole is hot, bubbly, and golden.
Garnish with fresh chopped parsley before serving.
Tips For The Best Cauliflower Mac and Cheese
For a creamy keto cauliflower mac and cheese that does not become watery, keep these simple tips in mind.
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- Use fresh cauliflower when possible. Fresh florets roast and brown better than frozen cauliflower.
- Cut the florets evenly. Similar-sized pieces will cook at the same rate.
- Do not overcrowd the baking sheet. Give the cauliflower room so it roasts rather than steams.
- Do not overcook the cauliflower during the first bake. It will continue cooking once the casserole is assembled.
- Let the cream reduce slightly. A properly thickened cream base helps the cheese sauce cling to the cauliflower.
- Use gentle heat when adding the cheese. Once the cream is hot, lower the heat and stir in the cheese gradually for a smoother sauce.
- Do not skip the sharp cheddar. Its stronger flavor helps give this cauliflower casserole that familiar mac and cheese flavor.
- Allow the casserole to rest briefly before serving. A few minutes of resting gives the sauce time to settle around the cauliflower.
What To Serve With Cauliflower Mac and Cheese
This keto cauliflower mac and cheese can be served as a hearty side dish or enjoyed as a light meal on its own.
It pairs especially well with roasted chicken, grilled meats, burgers, ham, pork, or my keto meatloaf.
Because this recipe makes about 10 servings, it is also a great low-carb side dish for Thanksgiving, Christmas, Easter, Sunday dinners, and other family gatherings.
For even more ideas, visit my collection of keto cauliflower recipes and keto side dishes.
Make Ahead And Storage
You can prepare this cauliflower mac and cheese up to 24 hours ahead.
Roast the cauliflower and prepare the cheese sauce as directed. Refrigerate them separately in airtight containers.
When you are ready to assemble the casserole, gently reheat the cheese sauce until it becomes smooth and pourable. Toss it with the roasted cauliflower, transfer everything to the baking dish, add the Parmesan and bacon topping, and bake as directed.
Store leftover cauliflower mac and cheese in an airtight container in the refrigerator for up to two days.
Reheat individual portions in the microwave or warm larger portions in the oven until heated through.
For the best texture, I prefer this casserole fresh or refrigerated rather than frozen since freezing can change the texture of both cauliflower and cream based cheese sauces.
Frequently Asked Questions
Yes. Cauliflower is much lower in carbohydrates than traditional macaroni, making it a popular pasta alternative for keto recipes. This keto cauliflower mac and cheese has approximately 2.7 grams of net carbs per serving.
Roasting the cauliflower instead of boiling it is one of the best ways to reduce excess moisture. Be sure to spread the florets in a single layer and avoid overcrowding the baking sheet so they roast instead of steam.
Fresh cauliflower is my preference for this recipe because it roasts more evenly and develops better browned edges. Frozen cauliflower contains more moisture and may produce a softer casserole.
No. Unlike my cauliflower broccoli mac and cheese, this roasted cauliflower version does not use cream cheese. The sauce is made with heavy cream, butter, sharp cheddar, and Parmesan cheese.
Yes. The cauliflower can be roasted and the cheese sauce prepared up to 24 hours in advance. Refrigerate them separately, then gently reheat the sauce before assembling and baking the casserole.
Absolutely. The bacon adds a smoky flavor, but the cauliflower and cheese sauce have plenty of flavor on their own. Simply leave it off if you want a meatless vegetarian version.
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Keto Roasted Cauliflower Mac And Cheese (Gluten-Free)
This keto cauliflower mac and cheese features roasted cauliflower coated in a creamy sharp cheddar and Parmesan cheese sauce, then baked until bubbly and golden. It is a delicious gluten-free, low-carb side dish with only 2.7 grams of net carbs per serving.
Ingredients
- 2 large cauliflower heads cut into florets about 8 cups
- ¼ cup of olive oil or avocado oil
- 2 cups of heavy cream
- ½ cup of parmesan cheese divided
- 2 cups of shredded sharp cheddar cheese
- 1 teaspoon of onion powder
- ½ teaspoon of garlic powder
- 1 ¼ teaspoons of sea salt, separated
- 1 ¼ teaspoons of black pepper, separated
- ¼ teaspoon of red pepper flakes or a pinch of cayenne pepper
- ⅛ teaspoon nutmeg
- 2 minced garlic cloves
- 2 tablespoons of fresh parsley chopped, garnish
- 4 cooked bacon strips crumbled, garnish
- ¼ cup of unsalted butter
Instructions
- Preheat oven to 400 degrees.
- In a large bowl, toss the cauliflower florets with the oil, one teaspoon of salt, and one teaspoon of black pepper. Set it aside.
- Using one large flat-rimmed baking sheet covered in parchment paper, add your cauliflower florets in a single layer, leaving enough room to roast evenly. Roast the cauliflower until golden brown, about 20-25 minutes, until fork-tender and golden brown.
- Reduce the oven temperature to 350 degrees.
- Place the roasted cauliflower back into a large bowl and set aside.
- Butter well a 7x11 inch baking dish and set it aside. Proceed to make the cheese sauce.
- Cheese Sauce: In a medium-sized saucepan over medium-high heat, saute the minced garlic with butter until tender. Add the heavy cream, sharp cheddar cheese, ¼ cup of Parmesan cheese, ¼ teaspoon of salt, and ¼ teaspoon of black pepper, onion powder, garlic powder, red pepper flakes, and nutmeg powder. Stir the sauce constantly until it thickens and is well combined.
- Pour the hot sauce over the roasted cauliflower florets and toss well until fully covered.
- Add the cauliflower coated in the cheese sauce into the prepared baking pan.
- Sprinkle the remaining Parmesan cheese and bacon pieces and bake for 30-35 minutes or until bubbly and golden brown.
- Garnish with the chopped fresh parsley.
- Store the leftovers in the refrigerator for up to 2 days.
Notes
For the best texture, roast the cauliflower in a single layer without overcrowding the baking sheet. The florets should be fork-tender and lightly golden but not overly soft since they will continue cooking in the casserole.
You can prepare this roasted cauliflower mac and cheese up to 24 hours ahead. Roast the cauliflower and prepare the cheese sauce, then refrigerate them separately. When ready to assemble, gently reheat the sauce, toss it with the cauliflower, add the toppings, and bake as directed.
The recipe can easily be cut in half for a smaller gathering.
Store leftovers in an airtight container in the refrigerator for up to two days.
Nutrition Information:
Yield:
10Serving Size:
1Amount Per Serving: Calories: 375Total Fat: 26gSaturated Fat: 15gCholesterol: 150mgSodium: 200mgCarbohydrates: 5.8gNet Carbohydrates: 2.7gFiber: 3.1g
KAREN says
Did i miss how much heavyy whipping cream is needed? Didnt say how much of cauliflower
Hilda Solares says
Hi Karen, The full printable recipe card is at the bottom of the page. There you'll find the exact amounts and when to add them. What you saw was just the list of ingredients so you can see at a glance what's in the recipe.
Carmella says
My family loved it. They do not eat keto, but when I tell them I’m making cauliflower Mac n cheese they are on board. Next time I’ll start cooking earlier though. My sauce didn’t cook down enough, and Daughter said it was too funny, but it was still awesome because we just put it over the broccoli as well. A definite keeper. Thanks for a great recipe Hilda!
Hilda Solares says
Hi Carmella, Glad you and the family enjoyed the recipe. Be sure to allow the sauce to reduce next time, it makes all the difference.
Michelle says
Easy to make and tastes great! Will def make again.