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cauliflower mac and cheese in shallow bowl

Keto Cauliflower Mac and Cheese

Low Carb and Keto Friendly Cauliflower Mac and Cheese Alternative
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Course: Main Course, Side Dish
Cuisine: American
Keyword: casserole, cauliflower, cheese, macaroni alternative
Prep Time: 20 minutes
Cook Time: 30 minutes
Servings: 6
Calories: 506kcal


  • 1 pound fresh cauliflower approximately 1 head
  • 2 tablespoons butter
  • 4 ounces cream cheese room temperature
  • 4 ounces sour cream
  • ½ cup heavy whipping cream
  • 3 ounces parmesan cheese fresh, grated
  • 12 ounces cheddar cheese shredded, split



  • Cut cauliflower into bite size pieces. See photos for example.
  • Place cauliflower in a large sucepan with ½ cup water.
  • Cook over low to medium just until cauliflower begins to turn translucent.
  • Melt butter in wok or large frying pan over medium heat.
  • Drain cauliflower.
  • Add cauliflower to pan with butter. Saute for a few minutes, until the cauliflower is coated in the butter and is beginning to dry.

Cheese Sauce

  • Mix cream cheese, sour cream and heavy whipping cream with an electric mixer or immersion blender until smooth.
  • Stir parmesan cheese into the cream cheese mixture.


  • Pour cheese mixture over cauliflower.
  • Add 8 ounces of shredded cheddar cheese.
  • Mix all together thoroughly.
  • Place in greased casserole dish.
  • Top with 4 ounces of shredded cheddar cheese.


  • Bake for 35 minutes in a preheated 350°F oven or until top is slightly browned.
  • Allow to cool for about 10 minutes before serving.


Nutrition Facts
Keto Cauliflower Mac and Cheese
Amount Per Serving
Calories 506 Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 27g169%
Cholesterol 137mg46%
Sodium 719mg31%
Potassium 362mg10%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 3g3%
Protein 23g46%
Calcium 645mg65%
Vitamin C 37mg45%
Vitamin A 1460IU29%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition label is calculated by automated third-party services. The nutritional information provided here is an estimate only, for informational purposes only, and can vary depending on the specific ingredients, preparation and accuracy of the third-party system used for calculations. It is always best practice to confirm the nutritional calculations, especially if nutritional information is critical to your diet plan.