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Keto Cauliflower Mac and Cheese


Per serving: 372 calories, 20.7 g protein, 8.4 g carbohydrates, 29.2 g fat

Keto Cauliflower Mac and Cheese

TOTAL TIME: 35 minutes


  • 1 pinch salt
  • 1 head cauliflower, cut into florets
  • Butter for baking dish
  • 3/4 cup / 177 mL whole milk (or heavy whipping cream)
  • 3 oz / .03 kg softened cream cheese, cut into cubes
  • 1 tsp / 5 mL garlic powder
  • ½ tsp / 2.5 mL chili powder, or to taste
  • salt and fresh ground pepper, to taste
  • 2 cups / 473 mL cheddar cheese, shredded and divided in half
  • 1 cup / 236.6 mL mozzarella cheese, shredded


Bread crumb topping

  • ¼ cup / 60 mL pork rind panko crumbs

  • ¼ cup / 60 mL grated Parmesan cheese

  • 1 Tbsp / 15 mL butter, melted


  1. Preheat oven to 375 degrees F / 190 degrees C.

  2. Place 1 inch of water in a large pot or large saucepan with a pinch of salt and bring to a boil.

  3. Add cauliflower florets to boiling water and cook for 8 to 9 minutes, or until tender crisp. Drain cauliflower in colander and set aside.

  4. Butter a 9x13-inch baking dish; set aside.

  5. Pour milk in the same pot that you used for the cauliflower, and set over medium heat. Add the cream cheese to the milk and whisk until cream cheese is completely melted.

  6. Stir in garlic powder, chili powder, salt, and pepper. Add 1 cup shredded cheddar cheese and 1 cup shredded mozzarella cheese; gently whisk until cheeses have completely melted.

  7. Add the cauliflower florets back into the pot, and using a large spoon, gently stir around until everything is covered in cheese sauce.

  8. Transfer cauliflower mixture to prepared baking dish; sprinkle with remaining cheddar cheese and set aside.

  9. In a small bowl combine pork rind crumbs, Parmesan, and melted butter; mix and stir until well combined. Sprinkle crumbs mixture in an even layer over the cauliflower.

  10. Bake, uncovered, for 18 to 20 minutes, or until hot and bubbly.

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*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.

***Always consult a professional before making any significant changes to your health.

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