fbpx

Cauli ‘n’ Cheese | Keto Mac and Cheese

KELCSF

close up, medium, and zoomed out version of cauli mac

Yup, keto mac and cheese is on the table today! However, since no ‘mac’ is involved I call it Cauli ‘n’ Cheese. I don’t know about you, but when it comes to keto I’m always looking to eat things that remind me of my carby favorites.

 

SOUL FOOD

I’d dare to say mac and cheese is a comfort food for many in all its various ways of preparation. For a southern girl, from an early age, I remember peering over the counter on my tippy toes in my grandma’s kitchen watching and learning. That honed my skills and I build on that foundation to this day.

In that kitchen, soul food cookin’ was the name of the game! When it came to mac and cheese, we ain’t talking about the box varieties or a super saucy situation but baked in the oven with the bubbly browned cheese topping and everything should hold together as it cools. Why do y’all think folks need to know WHO is making the mac and cheese BEFORE the function!? Cuz everybody ain’t qualified if ya know what I’m sayin’!

 

KETO THANKSGIVING SIDES

Since we’ve just entered November and it’s almost Thanksgiving I am going to share some tasty keto-friendly side dishes this month because let’s be real EVERYBODY got some turkey or can get some! This keto cauliflower ‘mac’ and cheese might just become the best keto mac and cheese recipe in your stash, especially if you miss some of the classics!

 

BAKED CAULI ‘N’ CHEESE INGREDIENTS

left 3 mason jars with sharp cheddar, parmesan, and colby right blend of shredded cheeses

Besides the basic seasonings of salt and pepper, this dish only requires 7 main ingredients and about 30 minutes.

Here’s what you’ll need:

  • Cauliflower Rice
  • Heavy Whipping Cream
  • Sharp Cheddar Cheese
  • Colby Cheese
  • Parmesan Cheese
  • Egg
  • Sour Cream

Staple Ingredients

  • Salt
  • Pepper
  • Water

I prefer white pepper in this recipe, a staple in my kitchen for its mild rounded heat, but of course, black pepper works just fine. It was the only pepper in my grandma’s kitchen and most classic baked mac and cheese recipes! If you have never tried white pepper, check it from Amazon or check your local grocery stores like:

Walmart

Kroger

Publix

cauliflower rice covered with shredded cheese

HOW TO MAKE CAULI ‘N’ CHEESE

Prep: Follow the FatUp Caulirice Prep Steps outlined in the Cauliflower Rice Guide to ensure your cauliflower is ready for the cheesy mix. This is the most important step in this dish! Steam, Press, Rinse, Fluff. In summary, we will steam a 12 oz bag of caulirice, remove all of the water by pressing and rinsing at the same time, then fluff which in this case it can remain inside the nylon nut milk bag as we wait for the next step.

Preheat: Turn on the oven to get it ready to melt that cheesy topping, making it all bubbly and browned.

Cook: Heat a small skillet on medium heat for about 1 minute. We don’t want the pan to smoke, just heat it! Add the heavy whipping cream and stir for about 30 seconds with a silicone spatula. We are looking to be able to drag the spatula and see a trail behind it of the bottom of the pan. Immediately turn off the heat and add in the first the 3 ounces of cheese. Add caulirice and mix thoroughly.

Mix: In a small bowl combine 1 large egg, water, sour cream, salt, and pepper and mix. Now add to the caulirice and cheesy mix. It will look all separated but mix it until nice and combined. Add to a suitable baking dish or use individual ramekins and portion it out.

Top: Combine the second 3 ounces of cheese for the top of the caulirice cheese mix.

Bake: Place in the oven at 350 degrees for about 25 minutes.

Rest: Allow to rest for about 10 minutes before digging in.

Plate: Get you a plate and eat your keto mac and cheese aka Cauli ‘n’ Cheese! 

 

Yes, go on ‘head and take a bite so this that thang can speak to yo’ soul!

 

imperfect square corner piece of keto cauliflower mac

This is just for that person that goes for that imperfect square in the corner of the dish!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
casserole dish of keto mac and cheese with a spoon full in focus

Cauli ‘n’ Cheese


  • Author: Bridgette Williams
  • Total Time: 32 mins
  • Yield: 4 servings 1x

Description

Mac and cheese is a comfort food and now you don’t have to feel completely deprived because this keto stand in although not carby is quite tasty.


Ingredients

Scale

 Main Ingredients

  • 12 oz frozen cauliflower rice
  • 1/3 cup heavy whipping cream
  • 2 ounces sharp cheddar cheese
  • 2 ounces colby cheese
  • 2 ounces parmesan cheese
  • 1 large egg
  • 2 tbsps sour cream

Staple Ingredients

  • 1/4 tsp salt
  • 1/32 tsp pepper*
  • 2 tbsps of water

*prefer white pepper but black pepper is fine. Don’t have a 1/32 tsp a small pinch all you need.


Instructions

  1. Prep: Follow the FatUp Caulirice Prep Steps outlined in the Cauliflower Rice Guide to ensure your cauliflower is ready for the cheesy mix. This is the most important step in this dish! Steam, Press, Rinse, Fluff. In summary, we will steam a 12 oz bag of caulirice, remove all of the water by pressing and rinsing at the same time, then fluff which in this case it can remain inside the nylon nut milk bag (FatUp preferred method) or clean kitchen towel as we wait for the next step.
  2. Preheat: Turn on the oven to get it ready to cook our mac and melt that cheesy topping, making it all bubbly and browned.
  3. Cook: Heat a small skillet on medium heat for about 1 minute. We don’t want the pan to smoke, just heat it up! Add the heavy whipping cream and stir for about 30 seconds with a silicone spatula. We are looking to be able to drag the spatula and see a trail behind it of the bottom of the pan. Immediately turn off the heat and pour in half of the cheese (3 ounces).  Add caulirice and mix thoroughly.
  4. Mix: In a small bowl combine egg, water, sour cream, salt, and pepper and mix. Now add to the caulirice and cheesy mix. It will look all separated at first, but mix it until nice and combined. Add to a suitable baking dish or use individual ramekins and portion it out.
  5. Top: Combine the rest of the cheese (3 ounces) for the top of the caulirice cheese mix.
  6. Bake: Place in the oven on 350 for about 25 minutes.
  7. Rest: Allow to rest for about 10 minutes before digging in.
  8. Plate: Get you a plate and eat your keto mac and cheese aka Cauli ‘n’ Cheese! 
  • Prep Time: 7 mins
  • Cook Time: 25 mins
  • Category: Side

Nutrition

  • Serving Size: 1 serving
  • Calories: 289
  • Fat: 22 g
  • Carbohydrates: 4 NC
  • Protein: 13 g

Keywords: keto mac and cheese, cauli n cheese

TIPS FOR THE BEST KETO MAC AND CHEESE

  •  Prep. Please do not skip this! If your cauliflower rice is not properly prepped, you could end up with a soupy, not-so-good Cauli n’ Cheese dish! Check out our Cauliflower Rice Guide for the FatUp Caulirice Prep Steps. This will walk you through step by step how to prep your cauliflower rice for this dish!
  • Switch up the cheeses if you’d like. There are many different varieties of cheese blends that might taste amazing, but this is a simple blend of cheeses that are fairly easy to get a hold of. Not to mention it’s FIYAH 🔥! 

VARIATIONS

  • One option is ground meat of your choice and add complimentary seasoning to it, mix in with cheesy caulirice, then top with cheese and bake for a yummy bake. 
  • Real bacon bits are a great addition as well if you want a nice cheesy and smoky situation.

 

casserole dish of low carb mac with a spoon full in focus

close up of serving of cauliflower mac and cheese

CAN I STORE CHEESY CAULIRICE?

  • This dish reheats amazingly well! You can use an air-tight container to store the leftovers in the fridge for up to 3 days. When tested it was reheated in the microwave for about 30 seconds (varies based on your wattage) and about 7 minutes at 325 in the Instant Pot Air Fryer on the reheat setting. When ready, reheat in a microwave or oven safe container.

MORE RECIPES YOU MIGHT LIKE

Garlic Beef and Cauliflower Rice Bowls

Lemon Mustard Chicken

Pumpkin Fluff

This post may contain affiliate links. Read our Disclosure.

KELCSF

Bridgette Williams

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Posts

Recipe Key
hello there,

I’m Bridgette, the creator of FatUp. Keto has been a friend of mine since 2016, helping me to lose over 50 pounds (30 in the first 3 months)! I’m a 30 something, new mom, wife that loves photographing food and creating recipes here on getyafatup.com. My goal is to make keto easy an approachable for women everywhere.