Mac And Cheese: Keto-Friendly Or Not?

Macaroni and cheese is a staple food for many, but it's not always the best option for those on a low-carb or keto diet. The good news is that there are plenty of keto-friendly alternatives to this classic comfort food. Many keto mac and cheese recipes use cauliflower instead of macaroni, and there are also options for those who want to enjoy the real deal without compromising their diet. So, is mac and cheese keto? The answer depends on the ingredients and preparation method, but it's definitely possible to enjoy this comforting dish while sticking to a keto diet.

Keto Mac and Cheese with Cauliflower

Ingredients:

• 1 head of cauliflower, cut into florets
• 3/4 cup whole milk (or heavy whipping cream)
• 3 ounces cream cheese, softened and cubed
• 1 1/2 teaspoons dried parsley
• 1 teaspoon garlic powder
• 1/2 teaspoon chili powder (or to taste)
• Salt and pepper, to taste
• 2 cups shredded cheddar cheese, divided
• 1 cup shredded mozzarella cheese
• 4 slices of bacon, diced and cooked to the desired crispness
• Fresh chopped parsley, for garnish

Optional Topping:

• 1/4 cup pork rind panko crumbs
• 1/4 cup grated Parmesan cheese
• 1 tablespoon melted butter

Method:

Preheat the oven to 375˚F. Place 1 inch of water in a large pot or saucepan with a pinch of salt and bring to a boil. Add the cauliflower florets and cook for 8-9 minutes or until tender. Drain and set aside.

Butter a 9x13 baking dish. Pour milk into the same pot used for the cauliflower and add the cream cheese, whisking until melted. Stir in the parsley, garlic powder, chili powder, salt, and pepper. Add 1 cup each of shredded cheddar and mozzarella cheese, whisking until melted.

Add the cauliflower florets back into the pot and gently stir until coated with the cheese sauce. Transfer the mixture to the prepared baking dish and sprinkle with the remaining cheddar cheese.

In a small bowl, combine the optional topping ingredients: pork rind crumbs, Parmesan cheese, and melted butter. Sprinkle this mixture over the cauliflower.

Bake, uncovered, for 18-20 minutes, or until hot and bubbly. While the casserole bakes, dice and fry the bacon until crispy.

Remove the casserole from the oven, top with the crispy bacon and fresh parsley, and serve.

Tips:

• Keep the cauliflower tender but firm to mimic the bite of pasta.
• Add the cheese to the sauce gradually, ensuring it fully melts before adding more.
• You can swap the cheeses for shredded Gruyere, Gouda, or Monterey Jack.
• Feel free to adjust the spice blend to your preference.

Storage:

Store completely cooled Keto Mac and Cheese in an airtight container and keep refrigerated for up to 3 days. Reheat in the microwave.

Keto Mac and Cheese with Real Pasta

Ingredients:

• 1 lb keto pasta (elbow macaroni)
• 1 cup heavy cream
• 2 3/4 cups shredded cheese (cheddar, gruyere, or a mix of both)
• 1 teaspoon salt (to taste)
• 1/2 teaspoon pepper (to taste)

Method:

First, cook the keto pasta in a pot of boiling water until al dente, which should take around 10-12 minutes. Drain the pasta and set it aside.

Next, prepare the cheese sauce. Add the heavy cream to a small saucepan and place it over medium heat. Once the cream starts to bubble, reduce the heat to low and add the shredded cheese, salt, and pepper. Stir the mixture continuously for about 4-5 minutes until it becomes thick and smooth.

Now, add the cooked pasta to the cheese sauce and mix until the pasta is completely coated. Serve the keto mac and cheese immediately.

Storage:

You can store leftovers in an airtight container in the refrigerator for up to a week. To freeze, place the leftovers in a shallow container and store them in the freezer for up to 2 months.

Reheating:

To reheat, add 1-2 tablespoons of water or milk and microwave for 30-40 seconds, or until warmed through. Alternatively, you can reheat on the stovetop, but increase the liquid to 1/4 cup.

How to Make Keto Mac and Cheese

Keto mac and cheese is a low-carb version of the classic comfort dish. This recipe substitutes vegetables for pasta, using cauliflower instead of macaroni. Here is a step-by-step guide on how to make keto mac and cheese.

Ingredients:

• 1 head of cauliflower, cut into florets
• Heavy whipping cream (or milk)
• Cream cheese, softened
• Shredded cheddar cheese (or any strongly-flavoured cheese)
• Butter
• Dried spices (garlic powder, salt, black pepper, onion powder, dry mustard, etc.)
• Toppings of your choice (bacon, pork rind panko crumbs, chives, etc.)

Method:

Step 1: Cut the cauliflower into small florets and steam or roast until tender. You can steam the cauliflower in the microwave or a steamer for about 5 minutes, or roast it in the oven.

Step 2: While the cauliflower is cooking, make the keto cheese sauce. Heat butter and heavy cream in a large pot over medium heat. Add the cream cheese and whisk until melted.

Step 3: Stir in your desired dried spices. Add the shredded cheese and whisk until the cheese is melted and the sauce is smooth and creamy.

Step 4: Add the steamed or roasted cauliflower to the pot and stir until it is coated with the cheese sauce.

Step 5: Transfer the mixture to a greased baking dish. You can sprinkle additional shredded cheese on top.

Step 6: Bake the keto mac and cheese in the oven at 375°F for 15-20 minutes, or until bubbly. If desired, broil for an additional 2-3 minutes to brown the top.

Step 7: While the keto mac and cheese is baking, prepare your desired toppings. Crispy bacon, pork rind panko crumbs, sautéed onions, chives, and extra cheese are all great options.

Step 8: Remove the keto mac and cheese from the oven and top with your chosen toppings. Serve and enjoy!

Tips:

• Avoid overcooking the cauliflower, as it can become mushy. Aim for a tender yet firm texture similar to traditional macaroni.
• For a creamier sauce, add the cheese gradually and whisk until completely melted before adding more.
• Use freshly grated cheese instead of pre-shredded cheese for a creamier sauce. Pre-shredded cheese contains additives to prevent clumping, which affects its melting ability.
• If you prefer a crunchy topping, you can add keto breadcrumbs, crispy bacon, Parmesan cheese, or pork rinds before serving.
• Store any leftovers in an airtight container in the refrigerator for up to 3 days.

Enjoy your keto-friendly mac and cheese!

Is Cheese Keto-Friendly?

Yes, cheese is keto-friendly! But, as with everything, it should be consumed in moderation. Cheese is a great source of fat and protein, which can help you feel fuller for longer and provide important nutrients such as calcium and vitamin B12. It is also a very versatile ingredient that can be used in a variety of keto-friendly dishes, such as keto mac and cheese.

Types of Cheese

When it comes to keto, not all cheeses are created equal. Harder cheeses tend to have fewer carbs and more fat, making them a better option for keto diets. Some of the best keto-friendly cheeses include:

• Cheddar
• Gruyere
• Gouda
• Monterey Jack
• Mozzarella
• Cream Cheese

How to Incorporate Cheese into Your Keto Diet

Cheese can be incorporated into your keto diet in a variety of ways. Here are some ideas:

• Snacks: Roll up some deli meat and cheese for a quick and easy snack.
• Salads: Sprinkle crumbled cheese over your salad to add some extra flavor and texture.
• Veggies: Cauliflower, broccoli, and zucchini are even more delicious when smothered in melted cheese.
• Eggs: Add some cheese to your scrambled eggs or omelet for a boost of flavor and protein.
• Keto Dishes: Use cheese as a key ingredient in keto-friendly dishes such as keto mac and cheese, keto pizza, or keto casseroles.

Tips for Including Cheese in Your Keto Diet

• Freshly grate your cheese: Pre-shredded cheese often contains additives to prevent clumping, which can affect the texture and melting ability of the cheese. Grating your own cheese ensures a smoother, creamier result.
• Watch your portions: While cheese is keto-friendly, it's still important to watch your portions. Cheese is calorie-dense, so a little goes a long way.
• Choose full-fat varieties: Opt for full-fat cheeses to ensure you're getting the most bang for your buck in terms of flavor and fat content.
• Be mindful of additives: Some cheeses, especially processed varieties, may contain added sugars or other ingredients that are not keto-friendly. Always read the labels to ensure the cheese you're choosing fits within your keto guidelines.

Keto Mac and Cheese: FAQs

Traditional pasta made from wheat flour is not keto-friendly. However, there are many keto pasta alternatives available. You can buy low-carb pasta like shirataki noodles from the grocery store or make zucchini noodles or spaghetti squash at home.

If your keto mac and cheese is watery, it could be because you didn't drain the water from your cauliflower or you didn't let your sauce cook long enough to thicken.

If you let the cheese in your low-carb cauliflower mac sauce get too hot, it can cause the cheese to split, resulting in an oily, grainy consistency.

It depends on the recipe and serving size. Most recipes for cauliflower mac and cheese have about 5-7 g net carbs per serving.

Keto mac and cheese can be frozen for up to 2 months. However, the texture of the sauce may change after freezing.

Frequently asked questions