Creamy and deeply cheesy, with a gruyere and sharp cheddar sauce that clings to every piece of tender cauliflower. Mac and cheese was the one thing I thought I would never pull off on keto, and then my kids asked for seconds of this without noticing the swap. What I learned about the sauce: block cheese only, since pre-shredded has an anti-caking coat that breaks it, and add it in handfuls over low heat. 15 minutes on the table, 5g net carbs and 21.4g protein per serving.
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.
Why cauliflower works for low carb mac and cheese
I know cauliflower gets a bad reputation. But in this keto mac and cheese, you genuinely cannot tell it’s there. The cheese sauce is so thick and rich that the cauliflower just becomes a vehicle for all that cheesy goodness.
I’ve used cauliflower as a swap for rice, pizza crust, and mashed potatoes, and this is honestly the recipe where it disappears the most. The florets soak up the sauce and the texture is closer to elbow macaroni than you’d expect. I’ve found that cutting the cauliflower into smaller, bite-sized pieces (about the size of actual macaroni) makes the texture even more convincing.
If you have picky eaters at home, this is the recipe to try. My kids eat it without a single complaint. I grab a bag of precut florets for convenience, but you can buy a whole head and chop it yourself to save money. Frozen cauliflower works too (just make sure you drain it well after steaming).
Choosing the right cheese for keto mac and cheese
I’ve tested this cauliflower mac and cheese with at least six different cheese combinations, and sharp cheddar plus gruyere is the winner every time.
Gruyere
Gruyere is a softer cheese with a rich, nutty flavor. I love it here because it melts into a smooth, creamy sauce without any graininess. It’s the secret ingredient that separates this from every other low carb mac and cheese recipe I’ve tried.
Cheddar
I always use sharp over mild or medium. The stronger flavor punches through the sauce and helps mask any hint of cauliflower. Plus it gives the dish that classic yellow-orange color that makes it look like real mac and cheese.
Other cheeses that work
I’ve swapped in different cheeses depending on what I had in my fridge. Here are the ones I’ve had good results with:
Pepper jack (adds a nice kick)
Colby jack
Monterey jack
Fontina (melts beautifully)
Swiss
Parmesan (I sprinkle this on top)
Play with the amounts and types. I usually do a 2 to 1 split of cheddar to my second cheese, the same 6 oz to 3 oz ratio in the recipe card, but there’s no wrong answer here.
Substitutions and modifications for keto mac and cheese
I’ve tested several ingredient swaps for this low carb mac and cheese, and here are the ones that actually work:
Almond flour: If you have a nut allergy, I’ve had good results with 1 tablespoon of coconut flour or 2 teaspoons arrowroot powder. Both thicken the sauce the same way.
Heavy cream: I’ve made this with unsweetened almond milk when I wanted to cut calories. It’s thinner, so I let it simmer an extra 2-3 minutes. Coconut milk and macadamia nut milk work too.
Add bacon: I crisp up 4 strips of bacon, crumble them, and toss them in at the end. My husband requests this version specifically.
Add ground beef or chicken: I stir in about half a pound of cooked ground beef or shredded rotisserie chicken to turn this into a full meal. Both mix right into the cheese sauce.
Baked version: Pour everything into a baking dish, top with crushed pork rinds, and bake at 375 for 10-12 minutes. The pork rind topping gets golden and crunchy and it’s incredible.
How to store keto cauliflower mac and cheese
I make a double batch almost every time. This cauliflower mac and cheese is one of the best meal prep recipes I have because it reheats so well.
Store leftovers in an airtight container in the refrigerator for up to 4 days. The sauce thickens as it cools, but once I reheat it in the microwave (about 90 seconds) or on the stovetop with a splash of cream, it gets creamy and smooth again.
I’ve also frozen individual portions for up to 2 months. Thaw overnight in the fridge, then reheat on the stovetop. The texture holds up surprisingly well. This is one of my go-to keto comfort food recipes for exactly that reason.
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.
For this step
1 pound fresh cauliflower florets
2
Make a roux
To a medium sauce pan, melt butter over medium heat. Sprinkle in almond flour and stir for 30 seconds.
For this step
3 tablespoons butter
3 tablespoons almond flour (optional)
3
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.
For this step
1 cup heavy cream
1 teaspoon salt
4
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.
For this step
6 oz sharp cheddar cheese, shredded
3 oz gruyere cheese, shredded
5
Marry the cheese sauce with the cauliflower
Add cauliflower florets into the cheese sauce and stir until florets are well coated. Serve immediately.
Nutrition
Per serving: 1 cup
Calories
641
Fat
55.4g
Protein
21.4g
Total carbs
8.4g
Fiber
3.4g
Net carbs
5g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
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 for two reasons. The first is heat: when I got impatient and cranked it too high, the cheese proteins seized up and turned gritty. Now I keep it at medium and add the cheese a handful at a time, stirring until each batch melts before adding more. The second reason is the cheese itself. I stopped buying the pre-shredded bags because the anti-caking starch they're coated in keeps the cheese from melting smooth. I shred it off the block now, and between that and the lower heat the graininess is gone 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.
Can I assemble keto macaroni and cheese ahead of time?
I do this whenever I'm prepping for a busy week. I make the cheese sauce and steam the cauliflower, stir them together, and keep it covered in the fridge for up to a day before I bake it. When I'm ready, I scatter crushed pork rinds over the top and bake at 375 until it's hot and bubbling. It actually comes back creamier baked from cold than when I rush it on the stovetop, and the pork rind topping crisps up while it heats.
What's the best cheese for cauliflower mac?
Sharp cheddar plus gruyere is the best combination I've found. I use 6 oz sharp cheddar for the classic flavor and color, and 3 oz gruyere because it melts smooth with a rich, nutty taste. I've tested at least six cheese combinations and this pairing wins every time. Fontina and Swiss are my backups when I can't find gruyere.
Is cauliflower mac and cheese healthy?
It fits keto macros. My version comes in at 5g net carbs and 8.4g total carbs per 1 cup serving, since cauliflower stands in for the pasta. Each serving also brings 21.4g protein. It is still rich comfort food at 641 calories and 55.4g fat per serving, so I plan the rest of my day around it.
Hi Annie! This mac and cheese was the first thing I’ve ever cooked from scratch and it came out so creamy! I was nervous about the roux, but adding the cream slowly like you say really does work. It got thick before the cheese even went in.
Dumped all the cheese in at once on batch two and it seized up completely. Add it in handfuls over low heat, gruyere especially breaks fast if you rush it.
Block cheese only. Pre-shredded has an anti-caking coat that breaks the sauce, and with this much gruyere you’ll feel it. I also work a quarter teaspoon of dry mustard into the roux before the cream goes in. It doesn’t read as mustard. It just sharpens everything, brings the gruyere forward and cuts through the richness a little. Two small changes, noticeably different sauce. Worth doing from the start.
Brought this to a backyard cookout over the weekend as a side and didn’t say anything about it being cauliflower. My sister-in-law, who takes mac and cheese pretty seriously, had two helpings. When I finally told her, she got quiet, then said ‘that’s so annoying.’ Coming from her, that’s basically a standing ovation. Only thing I’d tweak is going a little lighter on the gruyere next time — it gets pretty rich in a big portion.
‘That’s so annoying’ is genuinely a win. On the gruyere – she’s not wrong that it gets heavy in a bigger portion. I’d pull back to 2 oz and let the sharp cheddar carry more of it.
Batch seven or eight at this point and I keep tweaking it. Last time I skipped the almond flour and just let the gruyere carry the sauce on its own. Thicker, creamier, and the cheese flavor comes through way more without the roux competing.
Roux-free makes sense with gruyere specifically. The fat content in that cheese holds a sauce together on its own better than cheddar does. Might pull the almond flour on my next batch and see.
My husband took one bite, paused, then went back to check the pot like something did not add up. He was sure I had mixed in real pasta somewhere. The gruyere throws people off in the best way.
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.
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.
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.
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.
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!
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.
