Keto cauliflower mac and cheese
June 25, 2026 · 1 min read
Boxed mac and cheese is mostly pasta, which is mostly carbs. Swap the noodles for roasted cauliflower and the sauce carries the whole dish — sharp cheddar, cream, and a browned top that pulls in strands when you spoon it out.
Roasting the cauliflower first keeps it from going watery, the usual failure of a cauliflower bake.
Ingredients
- 1 large head cauliflower, cut into bite-size florets
- 1 tablespoon olive oil
- 2 tablespoons butter
- 3/4 cup heavy cream
- 3 oz cream cheese
- 1.5 cups shredded sharp cheddar
- 1/4 cup grated Parmesan
- 1/2 teaspoon garlic powder
- 1/2 teaspoon mustard powder (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Steps
- Heat the oven to 425°F (220°C). Toss the cauliflower with olive oil and a pinch of salt, spread on a sheet pan, and roast 18–20 minutes until tender and lightly browned.
- While it roasts, melt the butter in a saucepan over medium heat. Add the cream and cream cheese, whisking until smooth.
- Lower the heat and stir in 1 cup of the cheddar, the Parmesan, garlic powder, mustard powder, salt, and pepper until the sauce is glossy.
- Fold the roasted cauliflower into the sauce until well coated.
- Transfer to a baking dish, scatter the remaining cheddar on top, and broil 2–3 minutes until bubbling and golden.
Notes and swaps
Cauliflower is the only real carb source here, about 3g net per cup, so a serving lands near 6g net carbs even with all that cheese. Don't skip the roast-then-bake order: steaming or boiling the florets dumps water into the sauce and thins it out.
Sharp cheddar gives the most flavor per ounce; a handful of Gruyère or smoked gouda in the mix is worth it. Crumble crisp bacon over the top, or fold in a cup of diced ham to turn it into a meal rather than a side.
Bump the cheese and Copper Keto Companion tells you straight where the portion lands you for the day — the number, not a lecture.