What's a low carb mac and cheese recipe?

Lisa Marie Rosati
Herbal Medicine

This "mac and cheese" recipe from The Goddess Lifestyle Plan is made with cauliflower, a delicious alternative to eating unhealthy starch. It's so tasty that you won't feel deprived and your blood sugar won't spike. Great for kids and adults alike!

Cauliflower Mac and Cheese


1 large head cauliflower, cut into bite-sized pieces
3/4 cup heavy cream
2 ounces cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
2 cups grated cheddar cheese
1/4 teaspoon black pepper
1/8 teaspoon garlic powder
pinch of salt (optional)


  • Preheat oven to 375 degrees.
  • Cook the cut cauliflower in boiling water for 5 minutes. Drain well and let drain in a colander while making the sauce.
  • Bring heavy cream to a simmer, add cream cheese and mustard, whisking until smooth.
  • Stir in 1 1/4 cups of cheese, salt, pepper, and garlic powder, and whisk just until the cheese melts. 
  • Transfer cauliflower into an 8×8 pan, and pour sauce over the cauliflower. Stir so it’s all coated.
  • Sprinkle with the remaining cheese. Bake for approximately 15 minutes or until browned and bubbly hot.
This is really no-mac mac and cheese: Instead of pasta it calls for cauliflower, which is high in vitamin C and stays firm but soft when baked. The cheese sauce gets a little tang from mustard. 

Click below to watch chef Michel Nischan create this comfort food classic.

Cauliflower “Mac and Cheese”


1 medium head cauliflower
3 tbsp unsalted butter, cut into pieces
1 tbsp mayonnaise
1 tbsp yellow mustard
1/2 cup grated Parmesan cheese

  • Preheat oven to 350°F.
  • Steam whole head of cauliflower for 15 to 20 minutes.
  • Drain and place on a pie plate.
  • In mixing bowl, combine mayonnaise and mustard. Place cauliflower in soufflé dish and spread the mixture over it. Dot with pats of butter.
  • Sprinkle generously with Parmesan cheese.
  • Bake uncovered, for about 15 minutes, or until the cheese is brown.
Additional Information
Cheddar or any good melting cheese may be used in place of Parmesan.

Makes 5 servings

Amount Per Serving

Calories 156.3
Total Carbs 6.1 g
Dietary Fiber 2.9 g
Sugars 2.8 g
Total Fat 12.7 g
Saturated Fat 7 g
Unsaturated Fat 5.7 g
Potassium 350.5 mg
Protein 7.1 g
Sodium 296.5 mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.