Keto Mac and Cheese

Keto Mac and Cheese with cauliflower, chicken thighs, and spinach is a one-pan dish made in 30 minutes, perfect as a low-carb and gluten-free family meal just like these 30 low-carb dinner recipes. It's creamy, comforting, and tastes like macaroni and cheese but without the carbs!

Macaroni and Cheese is an ultra-popular classic. But for those who are on a keto, low carb, or gluten-free diet, it's a deal-breaker.

What if I told you that you can still enjoy it without breaking your diet?

Yep! This keto mac and cheese, made from cauliflower instead of pasta, offers all the taste of the classic version -- and then some.

It comes with crispy chicken thighs and spinach... and because all the dish is prepared in one skillet, it's also mess-free.

So, extra points for the diet as well as for time management. Thirty minutes only -- for an entire meal. How nice, right?

I confess that my hubby was dubious about it until he tried it. If you're one of those skeptics too, let the dish convince you.

In my opinion, it's healthy heaven and magic in a pan-- just like our Slow Cooker Beef Stroganoff!

What Is Keto Cauliflower Mac and Cheese?

It is the modern low-carb version of traditional mac and cheese. Cauliflower florets, a low-carb vegetable, replace macaroni pasta.

In addition, the keto mornay sauce (or creamy cheese sauce) doesn't contain flour. Our version uses heavy cream, cream cheese, and a lot of cheddar to thicken the sauce. 

It is so good that you won't miss the pasta! If you have time, you may roast the cauliflower first although it is not necessary because our keto mac and cheese is already quite tasty. 

Is Cauliflower Mac and Cheese Keto? 

Yes! Because it replaces macaroni pasta with cauliflower which is a keto-friendly veggie! Moreover, the cheese sauce doesn't contain flour. 

What does keto mac and cheese taste like?

Keto Cauliflower mac and cheese is full of cheese, making the sauce thick, creamy, and gooey! The cauliflower is steamed and then smothered in a delish cheese sauce -- just like in a classic mac and cheese. 

We used 2 types of cheese – cream cheese and white cheddar which you may replace with Gruyere or mozzarella cheese if you prefer. 

It is comfort food minus the carbs! 

Is Cauliflower Keto?

Cauliflower is a keto ingredient or low-carb veggie. About 100 grams of cauliflower contain 25 calories, 5 grams of carbs, 2 grams of fiber, 3 grams of net carbs, 0.3 grams of fat, and 1.9 grams of protein.

Moreover, it is rich in choline which supports brain development, nervous system health, and metabolism. 

Frozen or Fresh Cauliflower

It depends! If you intend to roast the cauliflower first, make sure to use fresh cauliflower; otherwise, you will wind up with a mushy mess.

But if you want to save time cleaning, cutting the florets, and steaming, use frozen cauliflower as we did.

Just make sure to drain the florets well after steaming them. Remember, we are not baking our mac and cheese!

Moreover, our keto mac and cheese recipe has already so much flavor that roasting the cauliflower won't make a great difference! 

Ingredients and Substitutions

Our keto mac and cheese recipe delivers a complete meal made in one pan! It contains cauliflower mac and cheese, baked chicken thighs, and baby spinach. 

For making this easy dinner idea, you'll need: 

• Chicken thighs: Preferably bone-in and skin-on because they won't get dry after baking and will be more flavorful. You can make yours with boneless, skinless chicken thighs -- the meal will be leaner and will take less time to cook them!
• Seasonings: We used salt, ground black pepper, and paprika to season the chicken but you can use this keto taco seasoning or any other of your choices such as garlic powder and onion powder. 
• Vegetable oil: You may use avocado oil or olive oil instead!
• Frozen cauliflower florets: It will save you time to prep the meal but you can use a fresh head of cauliflower if you prefer. However, it will require time to clean and cut the florets as well as to cook. Some people use shirataki noodles instead! 
• Butter: Prefer unsalted butter in order to control the total amount of sodium in this dish.
• Heavy whipping cream: It will make our cheese sauce creamier but you may replace it with half-and-half in order to make a leaner mac and cheese. If you prefer to use milk (regular full-fat milk or plant-based one like almond milk), make sure to add xanthan gum (about 1 tsp) to the sauce so it won't be thin and watery. 
• Cream cheese: It will add creaminess to our keto mac and cheese sauce but it has to be softened in order to not make the sauce gritty. 
• White cheddar cheese: Preferably shred your sharp cheddar cheese because the shredded cheeses that we buy in the grocery stores contain additives and preservatives. If you want to add more cheese and extra savory flavor to your sauce, use grated Parmesan cheese! 
• Fresh baby spinach: If you use frozen spinach, make sure to squeeze the excess water before adding it to the sauce, or it will make it watery.
• Chives: For garnishing! You may use another fresh herb of choice such as parsley. 

HOW TO MAKE KETO MAC AND CHEESE 

1. Preheat the oven to 425° F (220° C). Pat dry the chicken thighs with a paper towel and season them on both sides. SEE PIC. 1 NOTE: Make sure to remove the thighs from the fridge about 30 minutes before cooking!
2. Heat oil in a 12-inch cast-iron skillet over medium-high heat and sear chicken thighs skin side down for 3-4 minutes or until browned. SEE PIC. 2
3. Flip the thighs and bake for about 18-20 minutes. 
4. Meanwhile, while the thighs are baking, place cauliflower in a microwave-safe bowl with 2-3 tablespoons of water, cover with a plate, and cook for about 3-4 minutes, or until tender yet firm. SEE PIC. 4 Or, follow instructions on the frozen package. Drain well and set aside!
5. Transfer the baked chicken to a plate and cover it with aluminum foil. SEE PIC. 3 If needed, place a cup of water into the pan and scrub the bottom with a wooden spoon to remove excess bits while heating on the stovetop. Pour the water out and dry it inside with a paper towel.
6. Using the same pan, melt butter over medium heat and whisk in heavy cream, salt and pepper, cream cheese, and cheese until sauce is smooth and has thickened (2-4 minutes). SEE PIC. 5
7. Lastly, add spinach and let it cook for 1 minute. SEE PIC. 6 Add the cooked cauliflower to the pan and coat with the sauce. SEE PIC. 7 Arrange the thighs on top, sprinkle chives, and serve our keto cauliflower mac and cheese with chicken. SEE PIC. 8

What to Serve with Cauliflower Mac and Cheese

Unlike other keto mac and cheese out there that is a side dish, our keto cauliflower mac and cheese is a complete dish -- it comes with chicken and spinach!

This means you won't need anything else to serve with. 

 It is one of those keto recipes that are quick and easy to prepare and the whole family will love! 

Why is my Keto Mac and Cheese Watery?

If you follow our recipe to the T, it won't be watery! But here are some things that can make your cauliflower mac and cheese watery: 

1. You didn't drain the steamed cauliflower well! 
2. You didn't rinse and squeeze the excess water from the frozen spinach! 
3. The cheese sauce didn't evaporate enough to thicken. 

In all 3 cases, you may still have a chance to rescue your keto mac and cheese by adding as much shredded cheese

CHEF'S NOTES FOR CAULIFLOWER MAC AND CHEESE

• To make this keto macaroni paleo, use this cashew "cheese" sauce instead.
• For a dairy-free version, substitute almond milk, DF Greek yogurt, and DF mozzarella for whole milk, cream cheese, and regular cheese.
• If needed, substitute oil for butter.
• Replace chives with any herb of your choice.
• If you don't have cauliflower, use broccoli.
• If you love pasta yet are looking to cut calories, make this dish using half cauliflower and half-cooked macaroni.
• Are you on a low carb/keto diet? Take advantage of this useful keto macro calculator.

Tips to Make the Best Low Carb Mac and Cheese

1. Do not overcook the cauliflower florets! Because we use frozen cauliflower, it will take less time to steam than if they were fresh. 
2. Drain the steamed cauliflower well before adding it to the cheese sauce. You don't want a watery sauce, do you?
3. Make sure the cream cheese is softened, or it will create a gritty sauce. But use a whisk to stir it well! 
4. Let the sauce reduce enough to thicken. It is thin, add more shredded cheddar. If it is too thick, add a splash of heavy cream.
5. You may add ½ teaspoon of xanthan gum to make the sauce thicker if you prefer! 
6. You can skip cooking the chicken if you want to have a vegetarian meal instead. 
7. Remove the chicken from the fridge 30 minutes before cooking so it will cook evenly. make sure to pat dry and season well. 
8. Prefer fresh spinach! But if frozen, make sure to rinse and squeeze it well to remove excess water. This way, you won't wind up with a watery cheese sauce. 
9. If you want to skip the chicken, and make a baked keto mac and cheese, add extra shredded cheese on top of the mac and cheese and also some crushed pork rinds as a sub for panko breadcrumbs. Then, broil it until the cheese is melted and golden brown. In this case, use fresh cauliflower but don't forget to steam and drain it well. 

HOW TO STORE LEFTOVERS

• Store leftovers in an airtight container in the fridge for about 3-4 days.
• Freeze for up to about 3 months. Let thaw in the fridge and heat before eating. If needed, add a little bit of heavy cream for creaminess.

Other Cauliflower Recipes

• Low Carb Cauliflower Curry Soup
• Keto Cauliflower Hummus
• Low Carb Sushi Bowl
• Keto Cajun Dirty Rice
• Keto Cauliflower Bread

Other Mac and Cheese Recipes

• Brazilian Mac and Cheese with Chicken
• Mac and Cheese Carbonara
• Microwave Mac and Cheese

Other Keto Meals

• Penne Pomodoro (Keto)
• Air Fryer Chicken Legs
• Air Fryer Chicken Thighs
• Low Carb Coconut Chicken Curry
• Keto Nachos
• Keto Mediterranean Chicken in Foil
• Low Carb Fish Soup
• Keto Instant Pot Beef and Broccoli

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5 from 6 votes

Keto Mac and Cheese

Keto Mac and Cheese with cauliflower, chicken thighs, and spinach is a one-pan dish made in 30 minutes, perfect as a low-carb and gluten-free family meal just like these 30 low-carb dinner recipes.  It's creamy, comforting, and tastes like macaroni and cheese but without the carbs!

Course:Main Course

Cuisine:American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 people

Calories983 kcal

Author Denise Browning

Cost $ 2.00 per person

Equipment

• 1 cast iron skillet large
• oven
• stovetop
• whisk

Ingredients

• 2 ½ lbs chicken thighs bone-in, skin-on (about 4-6 thighs)
• 3 teaspoon salt
• ¾ teaspoon ground black pepper
• ½ teaspoon paprika
• 2 tablespoon vegetable oil
• 16 oz frozen cauliflower florets If you want, add one extra cup of cooked cauliflower to the pan and mix with the sauce.
• 1 tablespoon butter
• 2 cups heavy whipping cream
• 8 oz cream cheese softened
• 2 cups shredded sharp white cheddar If your sauce is not thick enough, add 1 extra cup of cheese to the sauce and mix well until melted before adding the cooked cauliflower to the pan. Or, add ½ teaspoon xanthan gum to the sauce and mix until smooth and thickened.
• 1 cup fresh baby spinach
• 1 tablespoon chopped chives

Instructions

• Preheat the oven to 425° F (220° C). Pat dry the chicken thighs with a paper towel and season them on both sides. NOTE: Make sure to remove the thighs out of the fridge about 30 minutes before cooking!
• Heat oil in a 12-inch cast-iron skillet over medium-high heat and sear chicken thighs skin side down for 3-4 minutes or until browned.
• Flip the thighs and bake for about 18-20 minutes.
• Meanwhile, while the thighs are baking, place cauliflower in a microwave-safe bowl with 2-3 tablespoons of water, cover with a plate, and cook for about 3-4 minutes, or until tender yet firm. Or, follow instructions on the frozen package. Drain well and set aside!
• Transfer the baked chicken to a plate and cover with aluminum foil. If needed, place a cup of water into the pan and scrub the bottom with a wooden spoon to remove excess bits while heating on the stovetop. Pour the water out and dry inside with a paper towel.
• Using the same pan, melt butter over medium heat and whisk in heavy cream, salt and pepper, cream cheese, and cheese until sauce is smooth and has thickened, about 2-4 minutes.
• Lastly, add spinach and let it cook for 1 minute. Add the cooked cauliflower to the pan and coat with the sauce. Arrange the thighs on top, sprinkle chives, and serve our keto cauliflower mac and cheese with chicken.

Recipe Video

Recipe Notes

• ★ Did you make this recipe? Please, give it a star rating below!! 
• To make this dish paleo, use a cashew "cheese" sauce instead. 
• For a dairy-free version, substitute almond milk, DF Greek yogurt, and DF mozzarella for whole milk, cream cheese, and regular cheese. 
• If needed, substitute oil for butter.
• Replace chives with any herb of your choice. 
• If you don't have cauliflower, use broccoli.
• If you love pasta yet are looking to cut calories, make this dish using half cauliflower and half-cooked macaroni.
• Store leftovers in an airtight container in the fridge for about 3-4 days.
• Freeze for up to about 3 months. Let thaw in the fridge and heat before eating. If needed, add a little bit of heavy cream for creaminess.  
• Remove chicken skin before eating in order to cut on calories, if desired. 

Nutrition

Calories: 983kcal | Carbohydrates: 8g | Protein: 41g | Fat: 88g | Saturated Fat: 45g | Cholesterol: 352mg | Sodium: 1715mg | Potassium: 731mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2820IU | Vitamin C: 38.6mg | Calcium: 395mg | Iron: 2mg

** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

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POST FIRST PUBLISHED ON APRIL 22, 2019.