Cauliflower Mac & Cheese
Bite-size cauliflower "macaroni" folded into a sharp, silky cheddar sauce and baked until bubbling — comfort food without the pasta.
Nutrition per serving
¾ cup- Net carbs
- 5.6g
- Calories
- 304kcal
- Protein
- 11g
- Fat
- 26g
- Total carbs
- 7.6 g
- Fiber
- 2.1 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Buffalo chicken: Shredded chicken and tangy hot sauce stirred through the cheese sauce, with blue cheese on top — a game-day main dish.
- Poach or bake the chicken until it reaches 165°F (74°C), then shred it.
- Whisk the hot sauce into the finished cheese sauce, fold in the chicken with the cauliflower and bake as written. Scatter with blue cheese to serve.
Bacon jalapeño popper: Extra cream cheese, diced jalapeño and crispy bacon folded in and baked until bubbling — jalapeño popper mac.
- Soften the jalapeños in the butter for 2–3 minutes before adding the cream and all the cream cheese.
- Fold most of the bacon in with the cauliflower and scatter the rest over the top before baking.
Broccoli mac & cheese: A third of the cauliflower swapped for broccoli florets — more color, about the same carbs, and a kid-friendly classic.
- Add the broccoli to the boiling water for the last 2 minutes of the cauliflower’s cooking time, then drain and dry both well.
- Cauliflower
- Cheese sauce
- Topping
- Nice to have (optional)
- Cauliflower
- Cheese sauce
- Topping
- Also add
- Nice to have (optional)
- Cauliflower
- Cheese sauce
- Topping
- Also add
- Nice to have (optional)
- Cauliflower
- Cheese sauce
- Topping
- Also add
- Nice to have (optional)
Estimated cost $8.84 for 6 servings ($1.47 each) · how we estimate
Instructions
-
Heat the oven to 375°F (190°C) and butter an 8 × 8-inch (20 × 20 cm) baking dish.
-
Boil the florets in salted water for 4–5 minutes (or steam for 5–6), until a fork goes in with slight resistance. Drain thoroughly and spread them on a towel to steam-dry for 5 minutes, patting the tops.
-
In a large saucepan over medium-low heat, warm the cream, cream cheese and butter, whisking until smooth and steaming — don't let it boil.
-
Take the pan off the heat. Add the cheddar a handful at a time, stirring until each addition melts, then whisk in the mustard powder, garlic powder, salt and pepper. The sauce should be thick and glossy.
-
Fold in the cauliflower until every piece is coated and spread it in the dish. Sprinkle with the parmesan, paprika and pork rinds, if using.
-
Bake 15–20 minutes, until bubbling and lightly golden, then rest 5 minutes. In a hurry? Skip the oven and serve it straight from the pot as creamy stovetop mac.
Tips for success
-
Mustard powder is the classic mac & cheese trick: it doesn't taste like mustard, it just makes the cheddar taste sharper and cheesier. - Melt the cheese off the heat. Overheated cheese squeezes out its fat and turns grainy; gentle residual heat keeps the sauce silky. For a pourable version to use on other dishes, see velvety cheese sauce.
- Cut the florets about the size of large macaroni so every bite gets plenty of sauce, and top with pork rind "panko" for a crunchy baked crust.
Nice to have, not needed
- Crushed pork rinds give a crunchy baked top — leave them off for a softer, creamier finish.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Doesn’t freeze well
Reheat: Reheat covered in a 350°F (175°C) oven for 15–20 minutes, or microwave portions with a splash of cream, stirring halfway.
Prep tip: Bake it in individual oven-safe containers so each portion reheats evenly.
Refrigerate up to 4 days. Reheat covered in a 350°F (175°C) oven, or in the microwave with a splash of cream, stirring halfway.
Variations
3 variations, each with its own ingredients and macrosBuffalo chicken
ProteinShredded chicken and tangy hot sauce stirred through the cheese sauce, with blue cheese on top — a game-day main dish.
- + 1 lb boneless, skinless chicken breast
- + ¼ cup cayenne pepper hot sauce
- + 1 oz blue cheese
5.7 g net · 413 kcal · 29 g protein · 30 g fat · ≈$2.46 per serving (+0.1 g net carbs vs the original)
Bacon jalapeño popper
FlavorExtra cream cheese, diced jalapeño and crispy bacon folded in and baked until bubbling — jalapeño popper mac.
- + 3 jalapeños
- + 2 oz extra cream cheese
- + 6 slices cooked bacon
6.5 g net · 386 kcal · 15 g protein · 33 g fat · ≈$1.75 per serving (+0.9 g net carbs vs the original)
Broccoli mac & cheese
VeggiesA third of the cauliflower swapped for broccoli florets — more color, about the same carbs, and a kid-friendly classic.
- cauliflower → cauliflower florets
- + 2 cups small broccoli florets
5.9 g net · 307 kcal · 11 g protein · 27 g fat · ≈$1.59 per serving (+0.3 g net carbs vs the original)
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