Keto Baked Cauliflower "Mac" and Cheese

A tasty, low-carb alternative to traditional mac and cheese.

Prep Time:
10 mins
Cook Time:
50 mins
Additional Time:
10 mins
Total Time:
1 hrs 10 mins
10 servings


  • 8 cups cauliflower florets

  • 1 drizzle olive oil

  • 1 tablespoon butter

  • 2 teaspoons olive oil

  • ¼ cup minced onion

  • 3 tablespoons all-purpose flour

  • 2 cups milk

  • ½ teaspoon salt

  • ½ teaspoon ground black pepper

  • 2 cups grated Cheddar cheese

  • ½ cup panko bread crumbs, or to taste


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

  2. Drizzle cauliflower with olive oil and wrap in aluminum foil.

  3. Roast in the preheated oven for 30 minutes. Remove and dice into 1/2-inch pieces. Reduce oven temperature to 400 degrees F (200 degrees C).

  4. Meanwhile, melt butter and 2 teaspoons olive oil in a large saucepan over medium-high heat. Add onion and cook and stir for 3 minutes. Stir in flour, reduce heat to medium-low, and cook for 3 to 4 minutes, stirring constantly. Slowly whisk in milk, raising heat until mixture comes to a boil and becomes smooth and thick. Season with salt and pepper.

  5. Remove from heat and stir in Cheddar cheese, 1/4 cup at a time, until completely meted. Stir in cauliflower. Pour into an 8-inch square (or 11x17-inch) baking dish. Top with panko bread crumbs.

  6. Bake in the preheated oven until bubbly, 15 to 20 minutes. Turn on the oven's broiler and broil until slightly browned, about 2 minutes more. Remove and let sit for 10 minutes before serving.

Cook's Note:

You may add diced cooked bacon and/or substitute 1/2 smoked Cheddar for 1/2 of the regular.

Nutrition Facts (per serving)

203 Calories
13g Fat
13g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 10
Calories 203
% Daily Value *
Total Fat 13g 17%
Saturated Fat 7g 37%
Cholesterol 36mg 12%
Sodium 367mg 16%
Total Carbohydrate 13g 5%
Dietary Fiber 2g 8%
Total Sugars 5g
Protein 11g
Vitamin C 38mg 188%
Calcium 276mg 21%
Iron 1mg 4%
Potassium 353mg 8%

* 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.

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