This is a baked cheese casserole with steamed cauliflower florets standing in for the macaroni. The florets are folded into a sauce of cream cheese, heavy cream, sharp cheddar, mozzarella and Parmesan, then baked in a 9×9-inch dish until the top is golden and bubbly. It takes 40 minutes in all, 10 of them prep, and serves 4. There is no pasta in it, so each serving has about 5 grams of carbohydrates.
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What Goes in the Dish
The amounts are on the recipe card. These are the parts that matter most.
- Cauliflower florets (2 cups): the pasta replacement. Fresh florets hold their texture better in the oven. Frozen cauliflower works if that is what you have.
- Sharp cheddar (1 cup) and mozzarella (1 cup): cheddar gives the sauce its bold flavor, and mozzarella makes it stretchy and gooey.
- Cream cheese (1/2 cup, softened) and heavy cream (1/2 cup): these two make the base of the sauce.
- Parmesan (1/4 cup): half goes into the sauce and half on top.
- Seasoning: garlic powder, onion powder, salt, black pepper and paprika, plus cayenne if you want heat.
- Cooked bacon (1/2 cup, optional): crumbled over the top for something crisp and smoky.
Steaming and Baking
Heat the oven to 350°F (175°C) and grease the baking dish. Steam the florets for about 5 to 7 minutes, until a fork goes in easily but they are not mushy. If you have no steamer basket, boil them in a little water. Drain them well either way.
Whisk the cream cheese and heavy cream together with the spices until smooth, using a whisk or an electric mixer. Stir in the cheddar, mozzarella and half the Parmesan, then fold in the cauliflower until every floret is coated. Spread it in the dish, top with the rest of the Parmesan and the bacon if you are using it, and bake for 25 to 30 minutes.
Let it cool for a few minutes before serving. Fresh parsley on top is optional.
Changes Worth Trying
- Broccoli: use it in place of the cauliflower for a different texture. It soaks up the sauce just as well.
- Other cheeses: gouda, fontina or a little blue cheese can stand in for part of the cheddar and mozzarella.
- More heat: raise the cayenne, or add diced jalapeños or a dash of hot sauce to the cheese mixture. For a milder dish, cut the spices back.
- Herbs: thyme or rosemary stirred in gives it a fresher taste.
What to Serve With It
A side salad of mixed greens, cherry tomatoes and cucumbers with an olive oil and vinegar dressing cuts through the cheese. Roasted Brussels sprouts or asparagus, tossed with olive oil, salt and pepper, are low in carbohydrates too. For a drink, sparkling water with lemon or herbal iced tea works.
Nutrition per Serving
One serving has about 320 calories, 28 grams of fat (15 grams saturated), 5 grams of carbohydrates, 2 grams of fiber, 2 grams of sugar, 15 grams of protein and 500 milligrams of sodium.
FAQ
Can I make it ahead of time?
Yes. Assemble the dish up to a day in advance, cover it tightly and refrigerate it. Bake it as directed, adding a few extra minutes if it goes in cold.
How do you store leftovers?
Let it cool completely and move it to an airtight container. It keeps in the refrigerator for 3 to 4 days. Reheat in the oven or microwave.
Can I freeze it?
Yes, for up to 2 months. After baking, let it cool completely and wrap it tightly in plastic wrap and aluminum foil. Thaw it in the refrigerator overnight and reheat in the oven until warmed through.
What can replace the cream cheese?
Mascarpone or Greek yogurt give a similar creamy texture. The flavor will differ slightly.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Cauliflower Mac and Cheese: A Creamy, Guilt-Free Delight!
Ingredients
Instructions
Preheat your oven to 350°F (175°C) and lightly grease a 9×9-inch baking dish.
Steam the cauliflower florets until tender, about 5-7 minutes. Drain and set aside.
In a large mixing bowl, combine the cream cheese, heavy cream, garlic powder, onion powder, salt, black pepper, paprika, and cayenne pepper. Mix until smooth.
Stir in the cheddar cheese, mozzarella cheese, and half of the Parmesan cheese into the cream mixture until well combined.
Fold the steamed cauliflower into the cheese mixture until the florets are evenly coated.
Transfer the cauliflower mixture to the prepared baking dish and spread it out evenly. Top with the remaining Parmesan cheese and crumbled bacon if using.
Bake in the preheated oven for 25-30 minutes, or until the top is golden and bubbly.
Remove from the oven and let it cool for a few minutes before serving. Garnish with fresh parsley if desired.
Notes
For a spicier kick, add diced jalapeños or a dash of hot sauce to the cheese mixture.
You can substitute the cauliflower with broccoli for a different flavor and texture.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 320 calories |
| Sugar Content | 2g |
| Sodium Content | 500mg |
| Fat Content | 28g |
| Saturated Fat Content | 15g |
| Unsaturated Fat Content | 0g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 5g |
| Fiber Content | 2g |
| Protein Content | 15g |
| Cholesterol Content | 80mg |