Mac And Cheese, But Keto: Taste Test

Macaroni and cheese is a staple food for many, but it's not the best option for those on a low-carb diet. So, what does keto mac and cheese taste like? Well, it depends on the recipe. Some keto mac and cheese recipes use cauliflower instead of pasta, while others use low-carb pasta alternatives. Those who have tried keto mac and cheese report that it tastes just as good as the traditional dish, with a creamy, cheesy sauce and a comforting, indulgent flavour. Some recipes even include bacon for an extra layer of indulgence!

Keto mac and cheese recipes that use cauliflower instead of pasta

Keto Mac and Cheese with Cauliflower

Overview

Mac and cheese is a staple comfort food for many, but it can be a no-go for those on a low-carb or keto diet. Luckily, cauliflower provides a great alternative to pasta, and there are plenty of keto-friendly mac and cheese recipes that use this versatile vegetable. Here are some ideas and tips for creating your own keto mac and cheese masterpiece.

Recipe 1: Roasted Cauliflower with Cheese Sauce

This recipe uses roasted cauliflower florets coated in a creamy cheese sauce. The roasting process helps the cauliflower release water and adds a richer flavour to the dish.

Ingredients:

• Medium head of cauliflower, cut into florets
• Extra-virgin olive oil
• Cream cheese, cubed
• Hot sauce (optional)
• Freshly ground black pepper
• Freshly grated Parmesan
• Freshly chopped parsley, for garnish

Instructions:

• Preheat your oven to 375°F and butter a 9"x13" baking dish.
• In a large bowl, toss the cauliflower florets with olive oil and season with salt.
• Spread the cauliflower onto baking sheets and roast until tender and lightly golden, about 40 minutes.
• Meanwhile, heat cream in a large pot over medium heat. Bring to a simmer, then reduce heat to low and stir in cheeses until melted.
• Remove from heat and season with salt and pepper.
• Fold in the roasted cauliflower and taste to adjust seasoning if needed.
• Transfer the mixture to the prepared baking dish.
• Combine pork rinds, Parmesan, and oil in a medium bowl and sprinkle over the cauliflower and cheese.
• Bake until golden, about 15 minutes. For a crispier topping, broil for an additional 2 minutes.
• Garnish with parsley before serving.

Recipe 2: Creamy Keto Mac and Cheese

This recipe uses a combination of mozzarella and cheddar cheese for a gooey and scrumptious keto-friendly dish.

Ingredients:

• Bacon slices
• Grass-fed butter, for greasing
• 10-ounce bags of cauliflower florets
• Ounces mozzarella cheese, grated
• Ounces shredded cheddar cheese, divided

Instructions:

• Preheat your oven to 400°F. Place bacon slices on a sheet pan and cook until crisp, about 15 minutes.
• Grease ramekins or a casserole dish with butter and set aside.
• Place a steamer insert into a saucepan, fill with water, and bring to a boil. Add cauliflower florets, cover, and steam until fork-tender, about 10-12 minutes.
• In a large saucepan, heat heavy cream over medium heat and bring to a slow simmer.
• Add cream cheese and whisk until smooth.
• Remove from heat and whisk in nutmeg, mustard powder, mozzarella, and 8 ounces of cheddar cheese.
• Season with salt, pepper, and paprika to taste.
• Add the cauliflower to the cheese sauce and gently toss to coat.
• Turn the oven to broil.
• Transfer the cauliflower mixture to ramekins or a casserole dish and top with the remaining cheddar cheese and bacon pieces.
• Broil for 7-10 minutes, or until the cheese is melted with golden brown edges.
• Allow to cool slightly and serve.

Tips and Variations:

• Don't skip the roasting step for recipes that call for it. Roasting adds flavour and helps release water from the cauliflower.
• You can punch up the protein content by adding bacon to your keto mac and cheese.
• Feel free to experiment with different types of cheese, such as fontina, gouda, or gruyere.
• For a crunchy topping, add pork rind crumbs, Parmesan cheese, or even crispy bacon.
• If you like it spicy, add some hot sauce or cayenne pepper to your dish.
• When grating cheese, try to grate it yourself instead of using pre-grated cheese, as it melts more smoothly and tastes fresher.

Taste and Texture:

Keto mac and cheese with cauliflower may not taste exactly like the traditional pasta version, but it can still be creamy, cheesy, and comforting. The cauliflower provides a neutral base that takes on the flavour of the rich and creamy cheese sauce. The texture, while not identical to pasta, can still be satisfying, especially when roasted or steamed to a tender bite.

How to make a cheese sauce for keto mac and cheese

Keto mac and cheese is a low-carb version of the classic comfort dish, with cauliflower replacing the macaroni. The cheese sauce is a key part of the dish, providing a creamy, indulgent texture and a rich flavour. Here's how to make a delicious cheese sauce to bind your keto mac and cheese together.

Ingredients

You will need:

• Heavy/double/whipping cream
• Cream cheese
• Cheddar cheese (sharp cheddar is recommended)
• Salt and pepper
• Garlic powder
• Spices/herbs of your choice (e.g. parsley, mustard powder, paprika, nutmeg)

Optional extras:

• Bacon
• Pork rind topping
• Hot sauce
• Other cheeses (e.g. mozzarella, Gruyère, Gouda, Monterey Jack)

Method

• Start by roasting your cauliflower florets. This step is important as it adds flavour to the dish. Roast in a large bowl with olive oil and seasoning at around 375°F for 40 minutes, or until tender and lightly golden.
• While the cauliflower is roasting, make your cheese sauce. Heat your cream in a large pot over medium heat and bring to a simmer.
• Reduce the heat to low and stir in your cream cheese until melted.
• Remove from the heat and gradually add your cheddar cheese, stirring until melted. It's important to add the cheese gradually to avoid a grainy sauce.
• Add your spices and seasoning to taste. You can also add some mustard powder and nutmeg for a hint of warmth and creaminess.
• Stir in your roasted cauliflower florets and ensure they are well coated in the sauce.
• Transfer the mixture to a baking dish.
• For an extra indulgent touch, add a crunchy topping. You can make this by combining almond flour, Parmesan cheese, butter, parsley and a pinch of salt.
• Sprinkle the topping over the cauliflower and cheese mixture.
• Bake at around 375°F until golden (approximately 15 minutes).

Your keto mac and cheese is now ready to serve! Enjoy the creamy, cheesy goodness.

How to make keto mac and cheese with actual pasta

Keto mac and cheese is a delicious, low-carb alternative to the classic comfort food, macaroni and cheese. While many keto recipes substitute cauliflower for pasta, this recipe uses actual pasta! Here is a step-by-step guide on how to make keto-friendly mac and cheese with real pasta.

Ingredients:

• Keto pasta (elbow macaroni or any low-carb pasta)
• Heavy cream (also known as thickened or double cream)
• Shredded cheese (cheddar, gruyere, or any strongly flavoured cheese)
• Salt and pepper, to taste
• Butter, for greasing the baking dish

Optional Ingredients:

• Bacon slices
• Hot sauce
• Freshly chopped parsley, for garnish

Instructions:

Step 1: Cook the Keto Pasta

Start by cooking the keto pasta according to the package instructions. Bring a pot of water to a boil and cook the pasta until al dente, around 10-12 minutes. Drain the pasta and set it aside.

Step 2: Prepare the Cheese Sauce

While the pasta is cooking, it's time to make the creamy 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. Stir in the shredded cheese and let it melt into the warm cream. You can use a mix of cheeses, such as cheddar and gruyere, or any strongly flavoured cheese of your choice. Season the sauce with salt and pepper to taste. Let the mixture simmer for a few minutes, stirring regularly, until it thickens and becomes smooth.

Step 3: Combine the Pasta and Cheese Sauce

Now, add the drained pasta to the creamy cheese sauce and mix until completely combined. Make sure the pasta is evenly coated with the sauce.

Step 4: Serve or Store

Your keto mac and cheese is now ready to be served! You can garnish it with freshly chopped parsley and enjoy it while it's hot. If you have any leftovers, you can store them in the refrigerator for up to a week. Simply add a little water or milk and reheat in the microwave or on the stovetop when you're ready to enjoy it again.

Tips and Variations:

• For an extra creamy mac and cheese, use half gruyere cheese in the sauce.
• If you want to add some protein, cook and crumble some bacon into the pasta before serving.
• Feel free to add spices like cayenne pepper, red pepper flakes, or sriracha to give it some heat.
• You can also bake the mac and cheese in a baking dish and sprinkle more cheese on top for a melty, golden finish.

How to make a gluten-free keto mac and cheese

Ingredients

• Gluten-free pasta (macaroni, elbow macaroni, or similar)
• Cheese (cheddar, mozzarella, gouda, gruyere, or a combination)
• Milk or half-and-half
• Butter
• Gluten-free flour (rice flour, tapioca starch/flour, or cornstarch)
• Spices and seasonings (salt, pepper, onion powder, garlic powder, mustard powder, paprika)
• Optional: gluten-free breadcrumbs, bacon, hot sauce, or vegetables like broccoli or cauliflower

Method:

First, cook your chosen gluten-free pasta according to the package instructions, aiming for an al dente texture. Drain the pasta and rinse it with cold water to stop the cooking process. Return the pasta to the pot and toss it with olive oil to prevent sticking.

Next, make the cheese sauce. Melt butter in a saucepan over medium heat. Add gluten-free flour and whisk to combine. Slowly add milk or half-and-half, whisking continuously to create a roux. Bring the mixture to a simmer and continue cooking until thickened, stirring occasionally.

Remove the saucepan from the heat and add shredded cheese, stirring until melted and combined. Season with salt and pepper to taste.

Finally, combine the pasta and cheese sauce, stirring gently to coat the pasta. Serve hot.

Tips:

• Choose a good-quality gluten-free pasta that holds its shape, such as Rummo or Barilla gluten-free elbow pasta.
• Avoid overcooking the pasta; it should be al dente, tender but firm.
• Stir the cheese sauce constantly to ensure smoothness and prevent burning.
• Experiment with different types of cheese to vary the flavor and texture, such as sharp cheddar or mozzarella.
• For a crunchier texture, sprinkle gluten-free breadcrumbs on top and bake at a high temperature for a few minutes.
• For added protein, mix in cooked bacon or vegetables like broccoli or cauliflower.

How to make a low-carb cauliflower mac and cheese

Ingredients:

• Butter, for baking dish
• 1 medium head of cauliflower, cut into florets
• Extra-virgin olive oil
• 3 oz cream cheese, cut into cubes
• Hot sauce (optional)
• Freshly ground black pepper
• Freshly grated Parmesan
• Freshly chopped parsley, for garnish
• 6 oz bacon, cooked and crumbled (optional)
• Pork rinds, for topping (optional)

Method:

• Preheat your oven to 375°F and butter a 9”-x-13” baking dish.
• In a large bowl, toss the cauliflower florets with 2 tablespoons of olive oil and season with salt.
• Spread the cauliflower onto two large baking sheets and roast until tender and lightly golden, about 40 minutes.
• Meanwhile, in a large pot over medium heat, heat some cream. Bring it to a simmer, then decrease the heat to low and stir in the cream cheese and shredded cheddar until melted.
• Remove from the heat, add hot sauce if using, and season with salt and pepper.
• Fold in the roasted cauliflower and taste the mixture, adjusting the seasoning if needed.
• Transfer the mixture to the prepared baking dish.
• In a medium bowl, stir together some pork rinds, Parmesan, and olive oil to create a topping.
• Sprinkle the topping over the cauliflower and cheese mixture in an even layer.
• Bake until golden, about 15 minutes. If desired, turn the oven to broil to toast the topping further, about 2 minutes.
• Garnish with freshly chopped parsley before serving.

Tips:

• Don't skip the roasting step, as it helps the cauliflower release water and caramelize, adding a richer flavor to the dish.
• You can punch up the protein by folding in some cooked and crumbled bacon just before adding the topping.
• Feel free to swap in different cheeses, such as fontina, gouda, or gruyere, instead of cheddar.
• The pork rind topping is optional but adds a pleasant crunch to the creamy dish.
• You can add some hot sauce if you want to kick up the heat.
• Refrigerate any leftovers in an airtight container for up to 5 days. Reheat in a 400°F oven until warmed through.

Frequently asked questions