Keto And Kfc: Can You Enjoy Mac And Cheese?

Mac and cheese is a staple food for many, but for those on the keto diet, it can be a big no-no. The good news is that there are plenty of low-carb and keto-friendly alternatives to the classic dish. One popular option is to substitute cauliflower for macaroni, as seen in recipes from Dr. Sonali Ruder and Clean Foodie Cravings. This veggie-packed dish is not only low in carbs but also packed with nutrients. For those who are not convinced by cauliflower, there are other options, such as broccoli, zucchini noodles, and even kelp noodles. For those who want to stick with pasta, there are now several companies that create keto pasta, such as Great Low Carb Bakery, which uses almond flour or lupin bean pasta. So, will KFC mac and cheese kill your keto diet? Maybe, but there are plenty of alternatives to satisfy your cravings without sacrificing your health goals.

Keto-friendly pasta alternatives

If you're craving a big bowl of spaghetti but don't want to ruin your keto diet, there are plenty of low-carb pasta alternatives to choose from. Here are some options to satisfy your pasta cravings:

Zucchini Noodles

Zucchini noodles, also known as "zoodles", are a popular choice for keto dieters. They can be pan-fried or baked and served with your favorite sauce. Zucchini noodles work well in dishes such as Alfredo, Cajun shrimp pasta, and spaghetti and meatballs.

Spaghetti Squash

Spaghetti squash is a natural low-carb pasta alternative. Its stringy flesh resembles spaghetti, and it's a filling and nutritious option. Spaghetti squash can be roasted, and it pairs well with various sauces such as carbonara, Pad Thai, and Tuscan-style.

Shirataki Noodles

Shirataki noodles are Japanese-style noodles made from konjac yam and water. They are almost zero calories and carbs, making them perfect for keto diets. Shirataki noodles can be used in dishes such as ramen, carbonara, and soup.

Cucumber Noodles

Cucumber noodles are another fresh and light option for keto pasta. They work well in Asian-style dishes and can be paired with sauces like tahini or peanut.

Kelp Noodles

Kelp noodles are made from brown seaweed and are almost calorie and carb-free. They can be added to stir-fries or used in raw form. Kelp noodles are a great choice for stir-fries, salads, and pad Thai.

Keto Cheese Pasta

For a more indulgent option, you can make keto pasta using just cheese and eggs. This recipe creates a soft, chewy, and rich pasta that can be topped with your favorite low-carb sauce.

Store-Bought Options

If you don't want to make your own keto pasta, there are several store-bought options available:

• Miracle Noodles (shirataki noodles)
• Skinny Pasta (made from Konjac)
• Palmini (made from hearts of palm)
• Better Than Pasta Spaghetti (keto, paleo, and organic)
• Natural Heaven Pasta (made from hearts of palm)
• Sea Tangle Kelp Noodles
• Nasoya Pasta Zero (Japanese shirataki noodles)

Cauliflower as a pasta substitute

Cauliflower is a versatile vegetable that can be used as a substitute for pasta in dishes like mac and cheese. It is a popular option for those following a keto or low-carb diet as it is low in net carbs but high in nutrients. One cup of chopped cauliflower has only 25 calories and 5 grams of carbohydrates, compared to 150 calories and 34 grams of carbs in a similar amount of white rice.

How to Make Keto Mac and Cheese with Cauliflower

• Cut a head of cauliflower into small florets. You can either steam the cauliflower in the microwave or a steamer for about five minutes or roast it in the oven.
• Make the keto cheese sauce by heating butter and heavy cream in a large pot over medium heat. Add shredded cheddar cheese, salt, pepper, and garlic powder to the cream sauce, and whisk until the cheese is melted.
• Add the steamed or roasted cauliflower to the pot and stir to coat it evenly with the cheese sauce.
• Transfer the mixture to a greased baking dish and sprinkle additional shredded cheese on top.
• Bake at 375°F for 15-20 minutes until bubbly. For a browned top, turn on the broiler and cook for an additional 2-3 minutes.

Tips for Making Keto Mac and Cheese

• Don't skip the roasting step as it helps the cauliflower release water and adds a richer flavor to the dish.
• You can punch up the protein content by adding bacon to the dish.
• Feel free to experiment with different types of cheese, such as fontina, gouda, or gruyere, instead of cheddar.
• For a crunchy topping, add keto-friendly breadcrumbs, crispy bacon, parmesan cheese, or pork rinds.

Other Low-Carb Pasta Alternatives

While cauliflower is a great substitute for pasta, there are also several other low-carb alternatives you can try:

• Spaghetti squash: This starchy vegetable can be baked, boiled, or microwaved, and its flesh can be separated into spaghetti-like strings.
• Spiralized vegetables: Zucchini, carrots, turnips, beets, and cucumbers can be spiralized into noodle shapes and are lower in carbs and higher in fiber and vitamins than traditional pasta.
• Eggplant: Eggplant slices can be used as a low-carb, nutritious replacement for pasta sheets in lasagna recipes.
• Cabbage: Whole cabbage leaves can be used as lasagna sheets, or the cabbage can be chopped into thin noodles for pad thai or lo mein.
• Celeriac couscous: Celeriac is a root vegetable with a celery-like flavor that can be diced and sautéed to create a low-carb alternative to couscous.
• Seaweed pasta: Seaweed naturally resembles spaghetti or fettuccine and adds a sea-like flavor to your dish while being low in calories and carbs.

So, the next time you're craving pasta but want to keep it low-carb, give cauliflower or one of these other alternatives a try!

Keto mac and cheese recipes

If you're craving mac and cheese but want to stick to your keto diet, there are some delicious recipes that replace the pasta with low-carb alternatives like cauliflower or keto pasta. Here are some ideas to get you started:

Keto Mac and Cheese with Cauliflower:

This recipe replaces the traditional macaroni with cauliflower, which is a versatile vegetable that takes on the flavour of the sauce. Here's what you'll need:

• Cauliflower florets
• Olive oil or avocado oil
• Sea salt and black pepper
• Shredded cheese (sharp cheddar, mild cheddar, Gruyere, Gouda, or Monterey Jack)
• Heavy cream
• Almond milk or any milk of your choice
• Unsalted butter

Instructions:

• Preheat your oven to 450°F (232°C). Line a baking sheet with foil or parchment paper.
• In a large bowl, toss the cauliflower florets with olive oil, salt, and pepper.
• Spread the florets on the prepared baking sheet and roast for 15-20 minutes until tender and golden.
• In a small saucepan over low heat, combine the cheese, heavy cream, almond milk, and butter. Stir frequently until smooth. Alternatively, you can microwave the ingredients until the cheese melts, then stir.
• When the cauliflower is done, transfer it to a large bowl and pour the cheese sauce over it, gently folding until coated evenly.

Keto Mac and Cheese with Keto Pasta:

If you're not a fan of cauliflower or simply want a more traditional mac and cheese experience, you can use keto pasta as a low-carb alternative. Here's what you'll need:

• Keto pasta (elbow macaroni or any preferred shape)
• Heavy cream
• Shredded cheese (cheddar, Gruyere, or a mix of both)
• Salt and pepper to taste

Instructions:

• Cook the keto pasta according to the package instructions until al dente. Drain and set aside.
• In a small saucepan, heat the heavy cream over medium heat until it begins to simmer. Reduce the heat to low.
• Add the shredded cheese, salt, and pepper to the saucepan and stir until the cheese melts and the sauce is thick and smooth.
• Add the drained pasta to the cheese sauce and mix until combined. Serve immediately.

Tips and Variations:

• For an extra crunchy topping, add keto breadcrumbs, crispy bacon, Parmesan cheese, or pork rinds to the keto mac and cheese before serving.
• To make the dish even creamier, use half Gruyere cheese in the sauce.
• If you like your mac and cheese with a kick, add some cayenne pepper, red pepper flakes, or sriracha.
• For a more indulgent version, fold in some crumbled cooked bacon to the keto mac and cheese just before serving.
• When roasting cauliflower, cut the florets into smaller pieces (about 1 inch) to reduce roasting time and mimic the size of macaroni.
• When making the cheese sauce, avoid using a whisk as the shredded cheese can clump and stick to it. Use a spoon or spatula instead.

Nutritional information

KFC's Mac and Cheese is a creamy cheddar side dish that is often paired with crispy chicken. The nutritional information for this product is currently unavailable. However, a copycat recipe for KFC's Mac and Cheese is available online, and the nutritional breakdown is as follows:

• Calories: 326kcal
• Carbohydrates: 38g
• Protein: 20g
• Fat: 10g
• Saturated Fat: 6g
• Cholesterol: 35mg
• Sodium: 1034mg
• Potassium: 383mg
• Fiber: 1g
• Sugar: 9g
• Vitamin A: 772IU
• Calcium: 473mg
• Iron: 1mg

The recipe for this copycat version includes elbow macaroni, whole milk, non-fat dry milk powder, mustard powder, cornstarch, kosher salt, Velveeta cheese, and cheddar cheese. It is worth noting that the nutritional information provided is an estimate and may vary depending on the specific ingredients and amounts used.

Keto-Friendly Alternatives

If you are following a keto diet, the high carbohydrate content in mac and cheese may be a concern. Several keto-friendly alternatives to traditional mac and cheese can be considered:

• Keto Mac and Cheese with Cauliflower: This version replaces the macaroni with cauliflower florets and uses heavy whipping cream, cheddar cheese, butter, garlic powder, salt, and pepper. The nutritional profile per serving is as follows:
• Calories: 336kcal
• Carbohydrates: 7g
• Protein: 14g
• Fat: 29g
• Saturated Fat: 17g
• Cholesterol: 86mg
• Sodium: 540mg
• Potassium: 367mg
• Fiber: 2g
• Sugar: 3g
• Vitamin A: 968IU
• Vitamin C: 48mg
• Calcium: 376mg
• Iron: 1mg
• Keto Mac and Cheese with Keto Pasta: This version uses keto-friendly pasta, such as Great Low Carb Bakery elbow pasta, along with heavy cream, shredded cheese (such as cheddar and gruyere), salt, and pepper. The nutritional profile per serving is as follows:
• Calories: 312kcal
• Carbohydrates: 17g
• Protein: 24g
• Fat: 22g
• Sodium: 1094mg
• Potassium: 359mg
• Fiber: 13g
• Vitamin A: 1397IU
• Calcium: 453mg
• Iron: 2mg
• Net Carbs: 4g

These keto-friendly alternatives provide similar flavors and textures to traditional mac and cheese while adhering to the low-carbohydrate requirements of a keto diet.

Storing and reheating keto mac and cheese

Firstly, it is important to note that keto mac and cheese should be stored in an airtight container in the refrigerator. It will last for up to 5 days when stored this way.

If you wish to freeze keto mac and cheese, it should be placed in a shallow container or wrapped tightly in plastic and aluminium foil to avoid freezer burn. It can be stored in the freezer for up to 2 months.

When it comes to reheating, there are a few different methods you can use:

• Microwave: Reheat in 30-60 second bursts, stirring in between, until warmed through.
• Oven: Transfer to a baking dish, cover with aluminium foil, and bake at a low temperature until heated through.
• Stovetop: Add to a pot and heat slowly, stirring to prevent sticking.

For all methods, adding a splash of milk can help to thin the sauce and make the dish creamier.

Frequently asked questions