Keto Mac and Cheese
Published October 8, 2021 • Updated March 2, 2026
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This keto cauliflower mac and cheese is my family's go-to low carb comfort food. Creamy, ridiculously cheesy, and on the table in 15 minutes.
Mac and cheese was the one thing I thought I’d never pull off on keto. Then I made this cauliflower mac and cheese, and my kids couldn’t tell the difference. That’s not an exaggeration. They asked for seconds.
The secret is the cheese sauce. I use a combination of gruyere and sharp cheddar, thickened with almond flour and heavy cream instead of the usual cornstarch or cream cheese shortcuts. The result is a sauce that’s thick enough to coat every floret without that gummy texture you get from thickeners.
If you love my loaded cauliflower casserole and mashed cauliflower, this keto mac and cheese follows the same idea. Cauliflower swaps in for the noodles, and you get all the creamy, cheesy comfort of the original. I also use a similar cheese sauce base in my keto cheese sauce, so if you like that one, you’ll love this. For more ideas using this vegetable, check out my cauliflower keto recipes collection.
What makes this cauliflower mac and cheese different?
I’ve made a lot of low carb mac and cheese recipes over the years, and most of them lean on cream cheese to get the sauce thick. I skip it entirely. No cream cheese, no xanthan gum, no cornstarch. The almond flour and heavy cream do all the work, and the sauce thickens naturally as it simmers.
I use two cheeses here (gruyere and sharp cheddar) and there’s a reason for each.
- Gruyere melts smooth and creamy with a rich, nutty flavor that rounds out the sauce.
- Sharp cheddar gives you that iconic yellow-orange color and the classic mac and cheese taste I grew up eating.
The combination is what makes this keto cauliflower mac and cheese taste like the real thing. I’ve tried it with just cheddar, and it’s fine, but adding gruyere takes it to a completely different level.
KetoFocus readers agree
” I made this and ho-ly shit it is so good”
➥ from YouTube subscriber @wannabehomestead
“Made this tonight for me and my family scarfed it. It’s a new official ‘side dish’ for them. A main entree for me”
➥ from YouTube subscriber @sarahwiegman9871
This pairs perfectly with any of my keto side dishes or works as a main if you’re keeping it simple. Want a baked version? Follow my baked cauliflower gratin recipe for a crispy-topped casserole version. I also like drizzling my keto alfredo sauce over the top when I want something extra rich.
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Ingredients
1 pound fresh cauliflower florets -
3 tablespoons almond flour (optional)
-
3 tablespoons butter
-
1 cup heavy cream
-
1 teaspoon salt
-
6 oz sharp cheddar cheese, shredded
-
3 oz gruyere cheese, shredded
Step by Step Instructions
Step by Step Instructions
Steam the cauliflower
To a large stockpot, place a steamer basket into the pot and fill the pot with 1 inch of water. Bring to a boil. Add the cauliflower florets to the steamer basket, cover and let steam for 3-5 minutes or until cauliflower is fork tender. Remove from heat and any water and set aside.
- 1 pound fresh cauliflower florets
Make a roux
To a medium sauce pan, melt butter over medium heat. Sprinkle in almond flour and stir for 30 seconds.
- 3 tablespoons butter
- 3 tablespoons almond flour (optional)
Add cream
Slowly add heavy cream while stirring constantly. Add salt. Let mixture come to a boil and let simmer for 5-7 minutes or until mixture has thickened enough to coat the back of a spoon.
- 1 cup heavy cream
- 1 teaspoon salt
Say cheese
Once cream base has thickened, slowly add in shredded cheese, adding in a handful at a time and stirring until smooth. Continue until all the cheese has melted and cheese sauce is smooth and creamy. Remove cheese sauce from heat.
- 6 oz sharp cheddar cheese, shredded
- 3 oz gruyere cheese, shredded
Marry the cheese sauce with the cauliflower
Add cauliflower florets into the cheese sauce and stir until florets are well coated. Serve immediately.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How many carbs are in cauliflower mac and cheese?
My recipe comes in at about 5g net carbs per serving. I've seen other versions range from 5-7g depending on the cheese blend and whether they add extras like bacon. I keep mine on the lower end by skipping cream cheese and using almond flour as the thickener.
How do you keep cauliflower mac and cheese from being watery?
I've dealt with this and it almost always comes down to the cauliflower. After steaming, I let the florets sit in the colander for a few minutes so the excess moisture drains off. If I'm using frozen cauliflower, I press it gently with a paper towel. The other fix is letting the cheese sauce simmer long enough to thicken before adding the cauliflower.
Why is my cauliflower cheese grainy?
I've had this happen when I got impatient and cranked the heat too high. The cheese proteins seize up and turn gritty. Now I keep the heat at medium and add the cheese a handful at a time, stirring until each batch melts before adding more. That solved it completely.
Can I use frozen cauliflower for keto mac and cheese?
I use frozen cauliflower when I don't have fresh on hand and it works great. The only difference is I steam it about a minute less since frozen florets are already partially cooked. I also make sure to drain it really well because frozen cauliflower releases more water than fresh.
What can I use instead of gruyere cheese?
I've subbed in fontina and Swiss when I couldn't find gruyere at my grocery store. Both melt smooth and have that same nutty quality. Fontina is my favorite backup. If you want to keep it simple, just use all sharp cheddar. I've done that plenty of times and it still tastes great.
How do I make keto mac and cheese in the Instant Pot?
I've done this a few times when I wanted a hands-off version. I put the cauliflower florets with a cup of water in the Instant Pot, pressure cook on high for 1 minute, then quick release. Drain the cauliflower, switch to saute mode, and make the cheese sauce right in the pot. The whole thing takes about 10 minutes and there's only one pot to clean.
Can I add protein like bacon or chicken?
I add crumbled bacon to this all the time. I cook 4 strips until crispy, crumble them, and toss them into the finished dish. My husband won't eat it any other way now. Shredded rotisserie chicken works too if you want to make it a full meal. I just stir it in with the cauliflower at the end.
How large is a serving of keto cauliflower mac and cheese?
My recipe makes 4 servings and each one is right around 1 cup. I've measured it out a few times to be sure. If I'm eating it as a main dish instead of a side, I'll do a bigger portion (closer to 1.5 cups) and adjust my macros for the day.
Mac and cheese was the one thing I kept coming back to when I started eating this way. Made this last week. The cheese sauce is real enough that I stopped thinking about the original, and the almond flour roux makes it way thicker than a straight cream sauce. Didn't expect to care this much about cauliflower mac.
Cream-only version fell apart on me. The roux is what holds it past the first serving.
I almost skipped this because every cauliflower substitute I've tried ends up watery and sad. The gruyere in the sauce changes everything. Nothing I've made from scratch has come this close to the real thing.
The drain time is what gets people. I sit mine in the colander a few minutes after steaming and the wateriness just disappears.
Made this probably eight times now, and I've settled into my version of it. I skipped the almond flour from the start since it's listed as optional, and as long as you let the cream reduce long enough to thicken on its own it doesn't need it. I bumped the gruyere to about 4 oz instead of 3, and that extra bit makes the sauce taste deeper, less one-note. The cauliflower absorbs it differently than I expected too, almost like it soaks the sauce in rather than just getting coated. I make this on weeknights when I need something that doesn't require a lot of thought, and it still feels like a real dinner.
Made a double batch Sunday and I've had it for lunch every day this week. What got me: the gruyere keeps the sauce from breaking when you reheat it. I fully expected that grainy, separated mess by Wednesday but it came back smooth every single time. Cauliflower held up too, no mush. This is my winter prep rotation now.
Gruyere was the fix for that. Tested it with all cheddar first, sauce was grainy by day two. Cauliflower holding through Friday is the other win.
I made this for my Thanksgiving dinner this year. Fantastic. I am trying to figure out how large a serving size is. If it only makes 4 servings is that a cup per serving? That would be my estimate but just thought I would check. It could by 3/4 of a cup. Any advise is appreciated. I love your channel. One of my favorites.
Right around 1 cup, yeah. If I'm having it as a main I'll do closer to 1.5.
Amazing recipe! Honestly just as good as traditional Mac and cheese.
The sharp cheddar carries it. My husband doesn't even realize there's no pasta.
I've been searching for "great" cheese sauce for keto mac & cheese for weeks. Not only did I find a "GREAT" cheese sauce, but even using cauliflower, I LOVED this substitute for real pasta macaroni and cheese. Soooo happy I found this recipe. Thank you!
Cauliflower handles that sauce better than pasta does anyway. The sauce is the whole thing.
really good!
thank you soo much 4 the recipe!
15 minutes is legit. I make this one more than any other recipe on the site.
Im doing the same thing for my teenagers this year!
Ha, teen-tested here too. Mine stopped asking what's in it after the third time.
Super yummy recipe!
I used salted butter, almond flour, half amount of heavy cream and cream cheese, sharp aged cheddar! T'was delish and the texture was perfection. Thanks ever so much. Hubby loved it.
Aged sharp has less moisture so the sauce gets thick fast. Makes sense it held with half the cream.
This was absolutely delicious and will be in regular rotation for me. I added some cayenne pepper to make it spicy.
Cayenne works really well in this one. That cheddar-gruyere base takes heat without breaking.
Just made it. I halved the recipe. Next time a little less milk and a pinch or two more almond flour. Went old school. Used Velveeta cheese and pork rind crumbs on top. Went out to the shop and got my torch and toasted to top. Spot on.
Torch and pork rind crumbs. Haven't done it that way on this one but the Velveeta melt for a top layer like that makes total sense. Glad it worked halved.
Really liked this recipe. My cheese sauce turned out too think so I thinned it down with more HWC. Next time, I'll see what the sauce seems like with just 6 oz. of cheese and maybe use almond milk instead of HWC. My cauliflower broke apart some during mixing it with the cheese sauce and that was a good thing. Next time I won't be concerned about leaving the florets on the big side knowing that they will get smaller during mixing. Also added some more spices - garlic powder, ground mustard, cayenne, ground black pepper - for extra flavor.
Ground mustard in cheese sauce is such a good call, it cuts through the richness. On the almond milk swap though - it'll thin it out but the sauce won't be nearly as creamy. If thickness is the issue, just go tablespoon by tablespoon with more HWC until it hits where you want it.
This No Pasta Mac & Cheese is my first. It is delicious. I used Coconut Flour to thicken, turned out great.
Coconut flour works for that. It absorbs way more liquid than almond flour so you usually need less, but sounds like yours came out right.
Will def. try these recipes.
Start with the mac and cheese. 15 minutes and my kids ask for it every single week.