Skip the cauliflower. Use real pasta instead.
This keto mac and cheese uses low carb elbow macaroni. Just 4-7 grams of net carbs per serving. For me, it tastes way better than cauliflower versions.
Takes about 15-30 minutes. Perfect for weeknights when you want something comforting. First time I made this, I couldn’t tell the difference from regular mac and cheese.
The cheese sauce is ultra creamy. No watery texture like you get with cauliflower. I’ll show you exactly how to make it.
What Makes This Low Carb Mac and Cheese So Creamy
Simple. Heavy cream and the right cheese blend.
The role of heavy cream and cheese
Heavy cream works better than milk. Naturally thick without any additives. I tried half-and-half once – too thin and separated on me.
For cheese, I use three types:
- Sharp cheddar for that classic mac taste
- Muenster melts perfectly, gets really gooey
- Gruyere adds some nutty flavor
Shred your own cheese. Pre-shredded has anti-caking stuff that makes clumpy sauce. I learned this the hard way. Freshly shredded melts smooth every time.
Why we skip flour and thickeners
No flour needed. Adds carbs and masks the cheese flavor.
Heavy cream plus melted cheese thickens naturally. Actually smoother than flour-based versions. One source notes, “Using cheese and cream not only makes the sauce keto-friendly but also gives the sauce a silkier texture than traditional cheese sauces.”
Some recipes add arrowroot flour. I skip it. Cheese and cream work fine together.
How to get the perfect sauce texture
Heat cream until bubbles form around edges. Don’t let it boil. Lower heat, then add cheese bit by bit. Stir constantly.
Keep heat low. High heat makes cheese proteins seize up. Gets grainy that way.
Sauce too thick? Add more cream while whisking. Too thin? Add more shredded cheese.
Remove from heat before it looks perfect. Sauce keeps thickening as it cools.
Overall, just butter, cream, and cheese. Restaurant quality results.
Essential Ingredients and Substitutions
Image Source: Primal Edge Health
Overall, cheese selection makes or breaks this recipe. I learned this the hard way.
Best cheeses to use (cheddar, gruyere, etc.)
Sharp cheddar works best as your base. Provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per ounce. Classic mac and cheese flavor.
I always add gruyere for richness. Has about 9 grams of fat and 8 grams of protein per ounce. The nutty flavor really elevates the dish.
Gouda adds sweetness and creaminess. Contains 8 grams of fat, 7 grams of protein, and only 0.6 grams of carbs per ounce. Plus it has probiotics.
Other options I use:
- Cream cheese (soften it first to prevent curdling)
- Mozzarella for that cheese pull
- Blue cheese for tang
- Parmesan for depth
Skip pre-shredded cheese. It contains anti-caking agents that make your sauce grainy. I shred my own cheese every time.
Dairy-free or nut-free options
For dairy-free, I soak 1/2 cup cashews overnight, then blend with 1/4 cup nutritional yeast and seasonings. Works surprisingly well.
Nutritional yeast is your friend here. Gives that cheesy flavor without actual cheese. I combine it with soaked nuts for the creamy base.
For nut-free, try hemp seeds. Blend one cup hulled hemp seeds with nutritional yeast, bell pepper, and seasonings. High protein, no nuts. Another option combines cauliflower with coconut milk and white beans.
Serve with kelp noodles, shirataki noodles, or spiralized zucchini for truly low-carb.
Optional spices and flavor boosters
Garlic powder and onion powder give good savory foundation. I add dijon mustard for tanginess that balances the richness.
Smoked paprika works beautifully with cheese. For heat, cayenne or red chili flakes cut through the creaminess.
I also add:
- Pinch of nutmeg for warmth
- Turmeric for color
- Fresh chives or parsley as finishing touch
Feel free to use whatever herbs and spices you like. Make it your own.
How to Cook It: From Pot to Plate
Image Source: KetoConnect
Pretty straightforward process. Just watch the timing on keto pasta.
Boil keto pasta until al dente
Salt your water well. Should taste like seawater.
Keto pasta cooks fast. Way faster than regular pasta:
- Keto-friendly pasta: exactly 3 minutes
- Lupin-based pasta: about 5 minutes
- Other varieties: check the package, usually 8-10 minutes
I test by tasting. Should be tender but still have some bite. Drain right away – excess water makes the sauce watery.
Melt and mix the cheese sauce
Start this while pasta cooks. Melt butter in a saucepan over medium heat. Add heavy cream and heat until you see small bubbles around the edges. Don’t let it boil.
Turn heat to low. Add cheese bit by bit, whisking constantly. I add garlic powder, salt, and pepper here. Let it simmer 4-5 minutes.
Keep the heat low. Too high and the cheese gets lumpy.
Combine and stir gently
Two ways to do this. Either add pasta to the sauce pan or pour sauce over pasta in a bowl. I usually add pasta to the sauce.
Fold gently until everything’s coated. Serve right away – it gets thicker as it cools.
Optional: bake with toppings
For a fancier version, put everything in a baking dish. I like adding:
- Crushed pork rinds with Parmesan
- Bacon bits
- Extra cheese
- Jalapeños if you want heat
Bake at 375°F for 15-25 minutes until bubbly. Switch to broil for the last 2 minutes for extra crispiness. Watch it close so it doesn’t burn.
Toppings and Variations to Try
Image Source: KetoConnect
Want to make this even better? These toppings turn basic mac and cheese into something special.
Bacon, jalapeños, or pork rind crumbs
Crispy bacon is my favorite addition. Cook it until really crispy, then crumble on top. I usually add it right at the end to keep the crunch.
For heat, I use about 2 diced jalapeños. Remove the seeds if you want mild spice. I sauté them in the bacon fat first – gives them way more flavor.
Pork rinds work great instead of breadcrumbs. Crush them up and mix with some parmesan. Sprinkle over the top before baking.
Baked version with crispy top
Transfer everything to a baking dish. Top with extra cheese and your crunchy stuff. Bake at 375°F for 15-20 minutes until golden.
I like to broil for the last 2 minutes. Watch it carefully – burns fast.
The pork rind topping gets really good when baked. Tastes just like breadcrumbs but no carbs.
Add-ins like ground beef or broccoli
Ground beef makes this a complete meal. I brown it with some onion and garlic first. Mix it right into the cheese sauce.
Broccoli works really well too. Steam it first, then fold it in. The slight bitterness balances the rich cheese.
I’ve also tried spinach and roasted cauliflower. Both were delicious.
Tips for Success and Common Mistakes
Keto pasta is tricky. I’ve ruined plenty of batches learning this.
Avoiding overcooked pasta
Watch the timer. Keto pasta needs only 20-30 seconds in boiling water. Any longer and it falls apart completely.
I learned this the hard way. First few times, I cooked it like regular pasta. Total disaster. Now I set a timer and test constantly.
Keep it slightly firmer than you think. It softens more when you add the hot cheese sauce.
Fixing a sauce that’s too thick or thin
Too thick? Add a splash of water or milk. Too thin? Add more shredded cheese.
For me, the sauce usually starts too thin. I just keep adding cheese until it looks right. A tiny pinch of xanthan gum helps too if you have it.
Keep the heat low. Stir constantly. High heat makes everything clumpy and grainy.
How to keep it creamy when reheating
Add milk before reheating. About one tablespoon per cup. Otherwise it dries out completely.
I reheat leftovers in a saucepan over low heat. Stir frequently. Sometimes I add a pat of butter for extra richness.
Can you reheat keto mac and cheese in the microwave? Sure, but it’s not as good. Stovetop works better.
Conclusion
Overall, nice and easy keto mac and cheese recipe. For me, way better than cauliflower versions.
The key is using real low-carb pasta and fresh shredded cheese. Don’t overcook the pasta. Keep the sauce on low heat.
You can add bacon, jalapeños, or ground beef to make it a full meal. I often add some steamed broccoli.
It reheats well if you add a splash of cream. Perfect for meal prep too.
This recipe proves you don’t need to give up comfort food on keto. It was delicious.
FAQs
Q1. Is keto mac and cheese actually low in carbs?
Yes, this keto mac and cheese recipe is low in carbs, containing only 4-7 grams of net carbs per serving. It uses low-carb pasta instead of regular wheat pasta or cauliflower, allowing you to enjoy the comfort food without compromising your keto diet.
Q2. How do you achieve a creamy texture in keto mac and cheese?
The creamy texture is achieved by using heavy cream and a combination of cheeses like sharp cheddar, gruyere, and muenster. The key is to melt the cheese gradually into simmering cream over low heat, stirring continuously to create a smooth, velvety sauce without any flour-based thickeners.
Q3. Can I make this recipe dairy-free?
Yes, you can make a dairy-free version using alternatives like cashew-based sauce or a combination of nutritional yeast, soaked nuts or seeds, and seasonings. These options can provide a creamy, cheesy flavor without actual dairy products.
Q4. What are some good toppings for keto mac and cheese?
Popular keto-friendly toppings include crispy bacon bits, sliced jalapeños for heat, crushed pork rinds mixed with Parmesan for crunch, and extra shredded cheese. You can also add protein like ground beef or vegetables like broccoli to make it a complete meal.
Q5. How do I reheat keto mac and cheese without it becoming dry?
To keep keto mac and cheese creamy when reheating, add a tablespoon of milk or cream per cup of mac and cheese before warming. Reheat gently over low heat, stirring frequently. For oven-baked versions, return to the oven. Adding a small pat of butter can also help restore richness.