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    • How Long Is It Safe to Be in Ketosis?

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    • Keto Cheat Days – Can You Really Cheat On Keto?
    • Keto Bodybuilding – Can You Build Muscle Without Carbs?
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    • Hunger On Keto
    • Keto Rash

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    • Is Powerade Zero Keto Friendly?
    • Can You Eat At Subway While On Keto?
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    • Keto Electrolyte Drinks 101
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    • Baked Goods
      • Bread
      • Hamburger Buns
    • Breakfast
      • Acai Bowl
      • Croissants
      • French Toast
      • Pancakes
      • Steak & Eggs
    • Caesar Dressing
    • Desserts & Sweets
      • Brownies
      • Brown Sugar
      • Buñuelos
      • Carrot Cake
      • Chocolate Milk
      • Cinnamon Rolls
      • Crème Brulee
      • Cupcakes
      • No-Bake Keto Cheesecake
      • Tiramisu
      • Vanilla Ice Cream
      • Yogurt
    • Ethnic Cuisines
      • Empanadas
      • Frittata
      • Italian Meatballs
      • Mexican Burrito
      • Pasta
      • Pizza
      • Shirataki Noodles
      • Sushi Rolls
      • Quesadillas
    • Meat
      • Fish
      • Ground Beef Casserole
      • Liver and Onions
      • Mozzarella Chicken
    • Snack Food
      • BLAT
      • Cheese Chips
      • Corn Fritters
      • Deviled Eggs
      • Guacamole
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          • Strawberries
          • Tomatoes
          • Watermelon
        • Popcorn
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Home Keto Recipes

Keto Mac & Cheese

Patrick by Patrick
February 24, 2021
in Keto Recipes
Mac and cheese
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Table of Contents

  • Keto Mac & Cheese
    • Ingredients for Four Servings
    • Instructions
    • Nutrition Per Serving
  • Bottom Line
    • Keto Mac & Cheese

Going keto means giving up high-carb foods like rice, potatoes, cereal, and pasta. A lot of people miss these things, leading to unpleasant cravings. The good news is that any cravings will pass in time. However, they can be strong enough that a lot of dieters quit keto within a week or two, as they just can resist the temptation to eat high-carb foods.

This keto mac and cheese recipe won’t derail your diet or kick you out of ketosis. It isn’t “real” mac and cheese as you won’t find macaroni in the ingredients. However, it tastes every bit as good and could be just what you need to get through your early keto carb cravings.

Keto Mac & Cheese

Ingredients for Four Servings

  • 1 large cauliflower, cut into florets, stalks, and leaves discarded
  • 1 cup cheddar cheese, grated
  • ¼ cup heavy cream
  • ¼ cup unsweetened almond milk
  • 2 + 1 tablespoons butter, melted
  • 1-2 teaspoons of mustard/mustard powder
  • Freshly ground salt and pepper

Instructions

  1. Preheat your oven to 450 degrees Fahrenheit/230 degrees centigrade.
  2. Line a baking tray with parchment or aluminum foil.
  3. Put the cauliflower in a large bowl and toss together with two tablespoons of butter. Season with salt and pepper.
  4. Put the cauliflower in the baking tray and roast for 15 minutes.
  5. Meanwhile, heat the cheese, cream, milk, mustard, and remaining butter in a saucepan. Keep stirring until you have a smooth sauce.
  6. Pour the sauce over the cauliflower and bake for a final 5-10 minutes until the sauce begins to brown.
  7. Serve immediately.

Nutrition Per Serving

  • 294 calories
  • 23 grams of fat
  • 11 grams of protein
  • 12 grams of carbs
  • 5 grams of fiber
  • 7 grams of net carbs

Bottom Line

The idea of using cauliflower instead of macaroni might seem a little odd, but this recipe really works. Traditional mac and cheese is a VERY high-carb dish, whereas this version contains just seven grams of net carbs per serving. That means you can eat it without ruining your low-carb ketogenic diet.

You can eat keto mac and cheese on its own to make a light lunch or as an accompaniment for something like steak or chicken. However you serve it, you’re going to LOVE this recipe for low-carb mac and cheese. It’s so good you probably won’t even miss the high-carb version!

Keto Mac & Cheese

Serves: 4 Servings
Cooking time: 20 minutes
Level: Beginner
Print Recipe

Ingredients

  • 1 large cauliflower
  • 1 cup cheddar cheese
  • ¼ cup heavy cream
  • ¼ cup unsweetened almond milk
  • 2 + 1 tablespoons butter
  • 1-2 teaspoons of mustard/mustard powder
  • Freshly ground salt and pepper

Instructions

  1. Preheat your oven to 450 degrees Fahrenheit/230 degrees centigrade.
  2. Line a baking tray with parchment or aluminum foil.
  3. Put the cauliflower in a large bowl and toss together with two tablespoons of butter. Season with salt and pepper.
  4. Put the cauliflower in the baking tray and roast for 15 minutes.
  5. Meanwhile, heat the cheese, cream, milk, mustard, and remaining butter in a saucepan. Keep stirring until you have a smooth sauce.
  6. Pour the sauce over the cauliflower and bake for a final 5-10 minutes until the sauce begins to brown.
  7. Serve immediately.
Previous Post

Keto Liver and Onions

Next Post

Keto Steak & Eggs

Patrick

Patrick

Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. He is also an active personal trainer with a wide number of clients ranging from athletes to average Joes and Janes. When not lecturing, training, researching or writing, Patrick is busy enjoying the sunny climate of Cyprus where he has lived for the last 15-years.

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