Low-carb Cauliflower ‘Mac’ and ‘Cheese’

Low-carb Cauliflower ‘Mac’ and ‘Cheese’


When you think of healthy food choices, ‘mac’ and cheese is definitely not at the top of the list. The creamy, delicious, cheesiness of a good macaroni and cheese is undoubtedly one of the most delicious home cooked dishes that there is. So how can you still enjoy the iconic ‘mac’ and cheese without packing on the carbs? You replace the macaroni with cauliflower! Cauliflower ‘mac’ and cheese is a deliciously healthy alternative that can cater to your veggie needs. This awesome combination uses a variety of cheeses combined with softly cooked cauliflower to provide that classic taste of a traditional ‘mac’ and cheese. For all the moms out there, this is an ingenious way of tricking your children into eating healthier food. The cauliflower ‘mac’ and cheese is a low carb option for individuals who are diversifying their diets and are focusing on weight loss. Aside from the health benefits of the low carb cauliflower ‘mac’ and cheese, it is a very simple dish to prepare.

From personal experience, my favorite cheese brand to use is Crystal Farms Cheese. It features a range of delicious cheese that act as a great ingredient for cheese dishes. The respected brand has been producing their yummy cheese for at least 25 years and is located in Wisconsin. The consistently delicious cheese is incomparable in taste and value for money. If you want to create a delicious cauliflower ‘mac’ and cheese, I highly recommend the Crystal Farms Cheese brand.  This yummy recipe is also nutritional with only 3% in carbs. For all individuals losing weight, then this is a great option for you.

Here is my simple recipe for a simple and delicious cauliflower ‘mac’ and cheese.


Preparation: Great news if you love fast and easy meals. The preparation time for this recipe is 5 minutes and the cooking time is 20 minutes. The total cooking time is 25 minutes with this recipe capable of serving six persons.


For this recipe, ingredients include the following. Note that the cheese in this recipe is the Crystal Farms Cheese brand.

One neatly chopped cauliflower head

One teaspoon of olive oil

¼ a teaspoon of black pepper

¼ a teaspoon of salt

One tablespoon of butter

One clove of minced garlic

One cup of shredded sharp cheddar

Four ounces of cream cheese

One cup of shredded mozzarella cheese

¼ cup of parmesan cheese

½ cup of diced onions

¾ cup of milk


  1. Prepare all the ingredients as listed. Cut the cauliflower into small pieces and place is a large bowl. Using a plastic cover, cover the bowl and steam the cauliflower for 8 to 10 minutes in the microwave. You are looking for a softly cooked cauliflower with the same texture of al dente pasta. Another cooking option for the cauliflower is to boil the vegetable for at least 5 minutes until soft.
  2. As the cauliflower cooks, you can now move on to the delicious cheesy sauce that accompanies it. First, heat up a large pan at a medium high heat. Put the olive oil in the pan as well as the butter to melt before adding the diced onions. Fry the onions for at least 3 minutes until the onions are softly cooked and translucent. You can take it further until the onions are brown. You can then add the garlic and cook for thirty seconds. You can then add the milk. Mix in the cheese until it fully melts and you achieve a smooth consistency. Add the salt and pepper to taste.
  3. Finally, place the softly cooked cauliflower in the pan and fold the mixture until every piece of cauliflower is dripping with the cheesy sauce. Continue cooking the mixture for at least three minutes or as preferred. Serve the dish hot.

Nutritional Information (Amount per Serving)

The recipe features 210 calories in total. The nutritional values are total fat 23%, cholesterol 14%, sodium 16%, total carbs 3%, and protein 22%. The saturated fat is 42% while the vitamin C is at 114%. The meal is highly nutritious and clearly delicious. Try out this recipe and customize it to fit your taste buds.