Low-Carb Mac and Cheese (Two Ways: Cauliflower or Shirataki)

Low-Carb Mac and Cheese (Two Ways: Cauliflower or Shirataki)

A creamy, comforting keto-friendly twist on the classic mac and cheese.

Key Info:

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 6
• Difficulty: Moderate
• Dietary: Low-carb, Keto, Gluten-free, Vegetarian-optional

Equipment Needed:

• Large saucepan
• Steamer basket (or microwave-safe bowl)
• Cheese grater
• 9×13 baking dish
• Whisk
• Alternative: Food processor for grating cheese

Ingredients:

Base (choose one):

• 6 cups cauliflower florets (about 1 large head)
• OR
• 21 oz shirataki noodles (3 packages)

Cheese Sauce:

• 2.5 cups sharp cheddar cheese, freshly grated (280g)
• 1 cup mozzarella cheese, shredded (112g)
• 3 oz cream cheese, softened (85g)
• ¾ cup heavy cream (180ml)
• 2 tsp garlic powder
• 1 tsp salt
• ½ tsp black pepper

Optional Toppings:

• ½ cup crushed pork rinds
• ¼ cup grated parmesan
• Fresh parsley

Method:

For Cauliflower Version:

1. Preheat oven to 375°F (190°C)
2. Cut cauliflower into bite-sized florets They should be similar in size for even cooking
3. Steam cauliflower for 5-7 minutes until just tender Look for fork-tender but still firm

4. In a saucepan over medium heat, combine cream cheese and heavy cream Whisk until smooth
5. Add shredded cheeses gradually, stirring constantly Cheese sauce should be silky smooth

6. Mix in seasonings
7. Combine sauce with cauliflower in baking dish
8. Top with additional cheese and optional toppings

9. Bake for 20-25 minutes until golden and bubbly

For Shirataki Version:

Follow steps 1, 4-9, but:

• Rinse shirataki noodles thoroughly
• Dry-fry in a pan for 3-4 minutes to remove excess moisture
• Pat dry before combining with sauce

Crucial Tips:

• Grate cheese fresh – pre-shredded contains anti-caking agents
• Don’t overcook cauliflower – it continues cooking in the oven
• Let dish rest 5-10 minutes before serving to set

Storage:

• Refrigerate up to 3 days
• Freeze portions for up to 1 month
• Reheat covered at 325°F until hot

Common Mistakes:

• Using wet cauliflower/noodles (causes watery sauce)
• Overheating cheese sauce (causes separation)
• Not seasoning adequately

Variations:

• Add crispy bacon bits
• Mix in diced jalapeños for heat
• Use different cheese combinations (Gruyère, fontina, gouda)

This recipe perfectly mimics traditional mac and cheese while keeping carbs low. The cauliflower version has a more traditional texture, while shirataki offers fewer calories but requires careful preparation to achieve the right consistency.