Mock and Cheese


Low-carb and yummy cheese heaven. A good replacement for those craving home-style mac and cheese without the pasta. Regular mustard can be used if you don't have mustard powder.

Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
8 servings


  • 2 cups chopped cauliflower

  • 2 tablespoons butter

  • 1 yellow onion, chopped

  • 2 cups grated Cheddar cheese

  • 1 (12 ounce) package extra-firm tofu, chopped

  • 1 (4 ounce) package cream cheese, softened

  • 1 tablespoon garlic powder

  • 1 teaspoon ground white pepper

  • 1 teaspoon mustard powder

  • ½ teaspoon sea salt, or to taste

  • 1 cup diced cooked ham

  • 1 cup grated Parmesan cheese


  1. Preheat oven to 425 degrees F (220 degrees C).

  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover the saucepan, and steam cauliflower until tender, 2 to 6 minutes.

  3. Melt butter in a saucepan over medium heat. Cook onion in butter, stirring regularly, until caramelized, 15 to 20 minutes. Remove saucepan from heat. Stir Cheddar cheese, tofu, cream cheese, garlic powder, white pepper, mustard powder, and sea salt with the onion; add steamed cauliflower and ham and stir. Transfer the mixture into a casserole dish. Sprinkle Parmesan cheese over the top of the dish.

  4. Bake in preheated oven until heated through, about 10 minutes.

Nutrition Facts (per serving)

329 Calories
25g Fat
7g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 329
% Daily Value *
Total Fat 25g 33%
Saturated Fat 14g 70%
Cholesterol 71mg 24%
Sodium 729mg 32%
Total Carbohydrate 7g 3%
Dietary Fiber 1g 5%
Total Sugars 3g
Protein 20g
Vitamin C 20mg 100%
Calcium 489mg 38%
Iron 4mg 24%
Potassium 291mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.