Culinary Lion Logo

Ultimate Cheesy Keto Cauliflower Mac and Cheese

April 20, 2021
This post may contain Amazon or other affiliate links. As an Amazon associate, I earn from qualifying purchases.
Jump to Recipe

Keto Cauliflower Mac and Cheese Recipe

The ultimate keto comfort food recipe. Cheesy Cauliflower Mac and cheese is the recipe that everyone turns to when they are craving traditional Macaroni & cheese.

My recipe is far from the first Cauliflower Mac and cheese recipe but I have a few tricks to making it one of the best.

Follow a few easy steps to make your cauliflower Mac and cheese superior to other recipes.

Step by Step Instructions to Cauliflower Mac and Cheese

Let’s begin with the cauliflower itself, boiling the cauliflower ahead of time is key.

When cutting up the cauliflower make sure your pieces are similar in size so they cook evenly. Another trick is to salt the water just like you would pasta.

Two or even three teaspoons is not too much salt when boiling your cauliflower.

Most of that salt will be washed off when shocked in cold water but enough will absorb into the cauliflower to season throughout.

See what's Cooking at

Ingredient List for Keto Cauliflower Mac and Cheese

The cauliflower should be tender but not fully cooked. Since you’re cooking the cauliflower twice you’ll need to account for it baking in the cheese sauce.

You should test the cauliflower after it’s boiled for six minutes by poking with a fork. If you overcook the cauliflower you’re going to have a consistency closer to mashed cauliflower...but that’s another recipe.

As soon as the cauliflower is cooked it’s important to shock the cauliflower in cold water and drain thoroughly. If you don't you'll have soup not Mac.

Why is My Keto Cauliflower Mac and Cheese Watery??

One complaint I’ve seen with recipes using cauliflower is that they’re watery. Cauliflower itself has a high water content and boiling it only adds more.

To make this Keto Cauliflower Mac and Cheese the best its important to make sure you drain all the water and pat the cauliflower dry before adding it to the sauce.

Even after draining the cauliflower there is still a lot of water locked inside the vegetable itself. You need to at the very least pat the cauliflower dry after you’ve drained it.

Another trick is to pop the cauliflower in the oven spread out on a sheet pan. You don’t want to cook the cauliflower but just dry it out a bit.

I recommend 8-10 minutes at 300 degrees F. Just long enough to make your cheese sauce.

Keto Cauliflower Mac and cheese recipe

Let’s Get Cheesy with this Keto Keto Cauliflower Mac and Cheese

All cheese sauces are not created equal. Different cheeses have different flavors and create different textures.

I like to use a combination of soft and hard, mild and sharp cheeses to develop the ultimate cheese sauce.

Cheeses like Parmesan or Romano are hard nutty cheeses where as cream cheese and Boursin are soft and creamy.

When you combine all of them together you get the perfect balance of flavor and texture.

Just Like BBQ, The secret is Low n Slow

The second secret to cheesy perfection is temperature. Too often I see people bring their cheese sauce to a boil and then wonder why their sauce is greasy and grainy.

A cheese sauce should never reach a boil. Even when the cauliflower Mac is baking in the oven.

I decided to use a combination of heavy cream and chicken stock. When preparing the sauce start with the soft cheeses like Boursin and cream cheese to begin thickening the sauce.

Then add your melty cheddar cheese then finish with your hard Parmesan Cheese. This will give you the velvety smooth texture we’re looking for.

Once the cheese sauce and cauliflower is ready to combine, gently fold the sauce and cauliflower together before pouring into your baking dish.

I like to use an enameled cast iron pan but any Pyrex or oven safe casserole dish will due.

Finally before broiling I top the cauliflower mixture with a layer of cheddar and crushed Pork Rinds. 

Pork Rind Breadcrumbs...Do I have Your Attention!

You can make your own but as a great time saver I use Pork King Good Breadcrumbs. They’re the perfect texture and ready in a moments notice to add to any recipe.

If you’re oven has a low broil Setting that is ideal otherwise  place your cauliflower Mac on the lower rack so the cheese has enough time to bubble and brown without burning.

The cauliflower Mac will have everything you want in a cheesy casserole. A crispy crust on top with tender cauliflower enrobed in a velvety smooth sauce.

This is just a base recipe, now it’s up to you to make it yours. Add bacon or jalapeños for an extra kick. Play with the cheeses and seasoning to change the flavor profile. Please let me know if you make this Keto Cauliflower Mac and Cheese.

More Keto Cauliflower Recipes

Ultimate Cheesy Cauliflower Casserole Keto

Ultimate Keto Cheesy Cauliflower Mac and Cheese

The ultimate keto comfort food recipe. Cheesy Cauliflower Mac and cheese is the recipe that everyone turns to when they are craving traditional Macaroni & cheese.
5 from 1 vote
Print Pin Rate
Course: Casserole, Main Course, Meal Prep
Cuisine: American
Keyword: cauliflower, Cheesy
Prep Time: 20 minutes
Cook Time: 25 minutes
Servings: 12
Calories: 242kcal
Author: Culinary Lion



  • Bring a pot of salted water to a boil w/ 2 tsp Real Salt
  • Cut two heads of raw cauliflower into even bite-sized florets. Boil for 7-9 minutes until tender but still firm
  • Shock cauliflower in ice water to stop cooking process then drain and pat completely dry. if cauliflower is not completely dry, bake in the oven at 300 degrees F for 10 minutes while you prepare the cheese sauce
  • To make cheese sauce bring cream and chicken stock to just below a simmer then whisk in Boursin and softened cream cheese with salt and bbqueen seasoning. Whisk until smooth.
  • Next slowly whisk in the cheddar and fontina cheeses in small increments until fully melted and incorporated into the sauce. Finally whisk in Parmesan Cheese.
  • In a separate bowl combine cheese sauce and fully dried cauliflower. Then pour into enameled cast iron or oven safe casserole dish.
  • Cover the top of the cauliflower mixture with a layer of cheddar, Parmesan and fontina as well as Pork King Good Breadcrumbs. Broil on the bottom rack of the oven on the low setting until golden brown (about 5 minutes)


Serving Size 2/3 Cup


Calories: 242kcal | Carbohydrates: 6g | Protein: 9g | Fat: 21g | Saturated Fat: 13g | Cholesterol: 69mg | Sodium: 886mg | Potassium: 266mg | Fiber: 1g | Sugar: 2g | Vitamin A: 702IU | Vitamin C: 32mg | Calcium: 182mg | Iron: 1mg

Nutrition Facts
Ultimate Keto Cheesy Cauliflower Mac and Cheese
Amount Per Serving
Calories 242 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 13g81%
Cholesterol 69mg23%
Sodium 886mg39%
Potassium 266mg8%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 2g2%
Protein 9g18%
Vitamin A 702IU14%
Vitamin C 32mg39%
Calcium 182mg18%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Single serving Keto cauliflower Mac and cheese keto

Previous Post

Next Post

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

4 comments on “Ultimate Cheesy Keto Cauliflower Mac and Cheese”

  1. 5 stars
    This is so good! I don’t have the seasoning you recommend so I used Old Bay instead...I’ll have to try the one you recommended because as much as I love the Old Bay I tend to over-season when using it to get the kick that I want. It still came out delicious and made enough for a leftovers all week, and even reheats great which made dinners super easy.

  2. I made this the other day and it was awesome! I didn't have the DAKs BBQueen spice so I used what I had, which was Primal Special from Nose to Tail. Turned out great. All the adults loved it!
    Thanks for another great recipe!

Copyright 2021 -