Craving the comfort of mac and cheese but sticking to your low-carb goals? Get ready to indulge guilt-free with our Healthy Cauliflower Mac and Cheese Bake! This dish is about to become your new favorite comfort food hack.
My mom occasionally made cauliflower mac and cheese when I was growing up. It was yummy, but the water in the cauliflower diluted the cheese sauce, leaving it watery. In this recipe, I use a low-carb thickener, instant clearjel, instead of flour. It doesn’t break down in the oven, and the cheese sauce is super creamy, thick, and yummy. Imagine sinking your fork into a golden, bubbly casserole where cauliflower florets are coated with all that cheesy goodness. It’s creamy, it’s delicious, and yes, it’s low in carbs.
Okay, let’s discuss why I say this recipe is healthy when it has all that cheese and heavy cream. Here is the uncomfortable truth about fats vs. carbs: Carbs are worse for us than fats. If we adhere to a very low-carb diet, here is what happens in our bodies.
Metabolic shift
- When you significantly reduce carbohydrate intake, your body enters a state called ketosis.
- In ketosis, your body shifts from using glucose as its primary fuel source to burning fat for energy.
Fat-burning efficiency
- During ketosis, your body becomes more efficient at using fat stores for energy.
- This can lead to increased fat loss, especially in the initial stages of the diet.
Insulin regulation
- Low-carb diets result in lower insulin levels.
- Lower insulin levels can make accessing and burning stored fat easier for your body.
Potential drawbacks
- While effective for fat-burning, very low-carb diets may not suit everyone.
- Some people may experience side effects like fatigue, headaches, or constipation.
- It’s crucial to ensure you’re still getting essential nutrients from other food sources.
Important Disclaimer: The information provided here is for educational purposes only and not a substitute for personalized medical advice. Every individual’s health situation is unique, requiring specific attention that general information cannot provide. Before making any changes based on this content, it’s crucial to consult your personal physician or healthcare provider. They can offer tailored advice, assess risks, and consider your medical history. Acting on general information without professional guidance can lead to misdiagnosis, adverse reactions, or overlooking important factors specific to your health. Stay informed, but always prioritize professional medical advice for your well-being. By engaging with our content, you acknowledge understanding and agreement with these terms.
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What You’ll Learn From This Recipe for Healthy Cauliflower Mac and Cheese.
How to transform cauliflower into a creamy, cheesy low-carb alternative to mac and cheese that’s keto-friendly and packed with nutrients.
Quick and easy techniques to create a rich, velvety cheese sauce without flour, perfect for those watching their carb intake.
Simple tips to customize this versatile dish, making it a go-to recipe for satisfying comfort food cravings while supporting your health goals.
- How cauliflower can potentially slow down the aging process and turn up your the dial on your longevity switch™.
How Cauliflower turns up the dial on your Longevity Switch™.
Cauliflower is a powerhouse veggie that can help flip your longevity switch. This low-carb veggie is bursting with antioxidants that combat inflammation and cellular damage, while its fiber content nourishes your gut microbiome – a key player in overall health and longevity. Rich in choline for brain health and sulfur compounds that support natural detoxification, cauliflower helps maintain your body’s vital functions as you age. By replacing high-carb foods with this versatile veggie, you’re not only managing your weight and blood sugar levels but also providing your body with a wealth of nutrients that support cellular repair, metabolic health, and efficient detoxification processes. Incorporating cauliflower into your diet is like giving your body a tune-up, potentially slowing down the aging process and turning up your longevity dial – all while enjoying delicious, satisfying meals!
Ingredients for Healthy Cauliflower Mac and Cheese
Cauliflower: The star of our dish! Packed with fiber, vitamins C and K, and antioxidants, cauliflower supports digestive health, boosts immunity, and fights inflammation. Its low-carb nature helps maintain stable blood sugar levels, crucial for longevity.
Butter: While it should be consumed in moderation, butter contains fat-soluble vitamins A, E, and K2. Vitamin K2 is particularly important for heart and bone health as we age.
Heavy Cream: Rich in fat-soluble vitamins and conjugated linoleic acid (CLA), which may have anti-inflammatory properties. The fat content also helps with the absorption of fat-soluble vitamins from other ingredients.
Almond Milk: A great source of vitamin E, an antioxidant that supports skin health and may help protect against cognitive decline. It’s also low in calories, supporting weight management.
Cheddar Cheese: High in protein and calcium, cheddar cheese supports muscle and bone health. It also contains conjugated linoleic acid, which may have anti-cancer properties.
Parmesan Cheese: Rich in calcium and protein, Parmesan also contains probiotic bacteria that support gut health, a key factor in longevity.
Cream Cheese: Provides a good dose of vitamin A, important for eye health and immune function. Its protein content also supports muscle maintenance.
Dijon Mustard: Contains turmeric, which has powerful anti-inflammatory and antioxidant properties. It may help in preventing chronic diseases associated with aging.
Garlic Powder: Garlic compounds have been linked to improved heart health and may help lower blood pressure, crucial for longevity.
Instant Clearjel: While primarily used as a thickener, instant clearjel is a soluble fiber that can help stabilize blood sugar levels and support digestive health.
Parsley: Rich in vitamins A, C, and K, parsley is a nutrient-dense herb that supports bone health, blood clotting, and provides antioxidants.
Step by Step Instructions for Healthy Cauliflower Mac and Cheese.
Preheat your oven to 375°F (190°C) and grease a 9×13 inch baking dish.
Steam the cauliflower florets until tender but still firm, about 5-7 minutes. Drain well and set aside. Once they are cooked, pat them dry to remove and moisture. The moisture will make your cheese sauce watery.
In a large saucepan, melt the butter over medium heat. Add the heavy cream and almond milk, whisking to combine.
Stir the Instant Clearjel into the shredded cheddar cheese. Gradually add the shredded cheddar and 1/2 cup of Parmesan cheese, stirring constantly until melted and smooth. Grate your own cheese instead of using pregrated cheese as the pregrated cheese had anticaking chemicals added to it.
Add the cream cheese, Dijon mustard, and garlic powder. Whisk until the cream cheese is fully incorporated and the sauce is smooth.
Season with salt and pepper to taste.
Add the steamed cooled and dried cauliflower florets to the baking pan.
Pour the cheese sauce over the cauliflower in the baking dish. Top with the remaining 1/4 cup of finely grated Parmesan cheese.
Bake for 20-25 minutes, or until the top is golden brown and bubbly.
Remove from the oven and let your healthy cauliflower mac and cheese cool for 5 minutes. Garnish with chopped parsley before serving.
Tips for Success
- For extra protein, add some cooked, diced chicken or crispy bacon bits.
- Experiment with different cheese combinations like Gruyère or fontina for varied flavors.
- For a crispy top without breadcrumbs, sprinkle crushed pork rinds or almond flour mixed with melted butter before baking.
Meal Prep.
Unlock the magic of effortless meal prep. with our game-changing meal prep guide! This week’s newsletter is your passport to culinary confidence, packed with time-saving strategies, longevity-boosting nutrition insights, and organic gardening tips. The meal prep guide for this Healthy Cauliflower Mac and Cheese recipe is included in this weeks newsletter. Whether you’re a busy professional, a health enthusiast, or someone looking to revolutionize your relationship with food, our free newsletter is for you. Scroll to the bottom of this page to add your email and join our community of food-savvy individuals ready to cook smarter, eat better, and live longer – from garden to plate, we’ve got you covered!
More Low Carb Recipes Alternatives to Traditional High Carb dishes.
- Gluten Free Chicken Pot Pie
- Lentil and Barley Low Carb Stew
- Herb Crusted Salmon with Cauliflower Mash.
- Lettuce Wraps with 5-Spice Turkey.
Healthy Cauliflower Mac and Cheese
Equipment
Ingredients
- Salt and pepper to taste1/4 cup finely grated Parmesan cheese (for topping)2 tbsp chopped fresh parsley
- 1 large head of cauliflower cut into florets
- 1/4 cup butter
- 3/4 cup heavy cream
- 3/4 cup unsweetened almond milk
- 2 cups shredded sharp cheddar cheese
- ½ cup grated parmesan cheese
- 2 oz cream cheese softened
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- 2 tbsp instant cleargel for thickening*
- Salt and pepper to taste.
- ¼ cup finely grated parmesan cheese for topping
- 2 tbsp parsley for garnish
Instructions
- Preheat your oven to 375°F (190°C) and grease a 9x13 inch baking dish.
- Steam the cauliflower florets in a vegetable steamer basket until tender but still firm, about 3-5 minutes. Remove the basket with the florets from the steamer kettle and let the florets cool and dry off. Once it's cooled, pat it dry and add it to the baking pan.
- In a large saucepan, melt the butter over medium heat. Add the heavy cream and almond milk, whisking to combine.
- Add the instant clearjel to the cheese and mix in. This prevents a lumpy sauce. Add the shredded cheddar and 1/2 cup of Parmesan cheese, stirring constantly until melted and smooth.
- Add the cream cheese, Dijon mustard, and garlic powder. Whisk until the cream cheese is fully incorporated and the sauce is smooth.
- Pour the Cheese Sauce over the Cauliflower that is in the baking dish and top with the remaining 1/4 cup of finely grated Parmesan cheese.
- Bake for 20-25 minutes, or until the top is golden brown and bubbly. Remove from the oven and let it cool for 5 minutes. Garnish with chopped parsley before serving.
Video
Notes
Nutrition
FAQ for Healthy Cauliflower Mac and Cheese.
Is this recipe truly keto-friendly?
Absolutely! With only 5g of net carbs per serving, our Creamy Low-Carb Cauliflower Cheese Bake fits perfectly into a ketogenic diet. We’ve replaced high-carb ingredients like pasta and flour with cauliflower and keto-friendly thickeners, making it a guilt-free indulgence for those watching their carb intake.
Can I prepare this dish ahead of time?
Yes, you can! This healthy cauliflower mac and cheese bake is great for meal prep. You can assemble the dish up to 24 hours in advance and store it covered in the refrigerator. When you’re ready to eat, simply pop it in the oven and bake as directed, adding an extra 5-10 minutes to the cooking time if it’s coming straight from the fridge.
How can I make this recipe dairy-free?
While dairy is a key component of this recipe, you can try a dairy-free version using plant-based alternatives. Replace the cheese with your favorite vegan cheese substitutes, use coconut cream instead of heavy cream, Keep in mind that this will change the flavor and nutritional profile of the dish.
Can I add protein to this dish?
Absolutely! This versatile recipe is a great base for adding extra protein. Try mixing in some cooked, diced chicken breast, crispy bacon bits, or even some flaked tuna before baking. For vegetarian options, consider adding some pan-fried tofu cubes or your favorite plant-based protein.
How do I store leftovers and how long will they keep?
Healthy Cauliflower Mac and Cheese Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, place a portion in a microwave-safe dish and heat on medium power, stirring occasionally, until heated through. You can also reheat in the oven at 350°F (175°C) for about 15-20 minutes. The dish may separate slightly when reheated, but a quick stir will bring it back together.
