Kamil Perry
Macaroni and cheese is a staple comfort food for many, but it's not exactly keto-friendly. However, that doesn't mean you have to give up on your favourite dish if you're following a low-carb or ketogenic diet. With some creative substitutions, you can still enjoy a delicious, creamy, and cheesy mac and cheese that fits within the keto diet. The most common swap is using cauliflower instead of pasta, but there are also low-carb pasta options available that can help you recreate this classic dish.
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What You'll Learn
Keto macaroni and cheese recipes that use pasta
While most keto macaroni and cheese recipes use cauliflower instead of pasta, there are some recipes that use actual pasta. These recipes typically use low-carb pasta alternatives, such as the Great Low Carb Bakery brand of low-carb elbow macaroni, which has a similar taste and appearance to regular macaroni.
Ingredients:
- Low-carb elbow macaroni
- Heavy cream (also known as thickened cream or double cream)
- Shredded cheddar cheese (or any strongly flavoured cheese)
- Salt and pepper, to taste
Method:
- Cook the macaroni in boiling water according to the instructions.
- While the pasta is cooking, add the heavy cream to a small saucepan and place it over medium heat.
- Once the cream begins to bubble, reduce the heat to low and stir in the cheese. Allow the cheese to melt, stirring regularly, and let it simmer for 5 minutes.
- Drain the cooked macaroni and add it to the creamy cheese sauce, mixing until completely combined.
- Season with salt and pepper to taste.
Feel free to add spices such as cayenne pepper, red pepper flakes, or sriracha to give it an extra kick. You can also top it with crispy bacon, sautéed onions, chives, or extra cheese.
Tips:
- If you prefer to use homemade pasta, you can try making almond flour pasta.
- To achieve a creamier sauce, use half gruyere cheese.
- To store leftovers, cover and refrigerate for up to 1 week, or freeze for up to 2 months.
- When reheating, add 1-2 tablespoons of water or milk and microwave for 30-40 seconds, or until warm. You can also reheat on the stovetop, but increase the liquid to 1/4 cup.
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Keto cauliflower mac and cheese recipes
Ingredients
- Cauliflower
- Olive oil or avocado oil
- Sea Salt
- Black Pepper
- Garlic powder
- Cayenne pepper
- Shredded cheese (cheddar, gouda, gruyere, or mozzarella)
- Heavy whipping cream
- Onion powder
- Bacon (optional)
Method
- Preheat the oven to 375 degrees Fahrenheit and prepare a baking dish with cooking spray.
- Steam or roast a large head of cauliflower until fork-tender. Drain and roughly chop.
- In a saucepan over low heat, add heavy whipping cream, garlic powder, onion powder, and salt and pepper to taste. Whisk until combined.
- Gradually add shredded cheese to the saucepan, whisking until completely melted before adding more. Continue until all the cheese has been added and the sauce is smooth.
- In a large bowl, toss the cauliflower with the cheese sauce until fully coated.
- Transfer the mixture to the prepared baking dish. Top with additional cheese, if desired.
- Bake for 15-20 minutes, or until the top is golden brown and bubbly. For a more browned appearance, finish under the broiler for 2 minutes.
- Garnish with parsley or chives before serving, if desired.
Tips
- For a creamier sauce, use half gruyere cheese.
- To add spice, include cayenne pepper, red pepper flakes, or sriracha.
- For a vegetarian option, omit the bacon.
- This dish can be made ahead of time and stored in the refrigerator for up to 3 days.
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Cheese sauce ingredients and toppings
Cheese Sauce Ingredients
A creamy cheese sauce is a key component of mac and cheese. To make a keto-friendly cheese sauce, you'll need a few simple ingredients:
- Cream cheese: Use full-fat cream cheese from a block, not a spread. The latter often contains added water and stabilizers, which aren't needed for this recipe.
- Butter: Unsalted or dairy-free butter can be used, according to your preference.
- Heavy cream: Also known as thickened or double cream, this ingredient adds richness and creaminess to the sauce.
- Shredded cheese: Cheddar cheese is a popular choice, but any strongly-flavoured cheese can be used. For variety, try shredded Gruyere, Gouda, or Monterey Jack.
Toppings
While a classic mac and cheese is delicious on its own, toppings can add extra flavour and texture. Here are some keto-friendly topping options:
- Crispy bacon: Adding crispy bacon to your keto mac and cheese takes it to the next level. Bake the bacon until crispy and sprinkle on top of the mac and cheese before serving.
- Pork rinds: Pork rinds, also known as chicharrones, can add a crunchy texture to your mac and cheese. Crush them up and sprinkle them on top, or mix them with Parmesan and butter for a crispy topping.
- Vegetables: Sautéed onions or chives can add a savoury touch to your mac and cheese. You could also try roasted cauliflower florets, which provide a low-carb alternative to traditional macaroni.
- Spices: Cayenne pepper, red pepper flakes, or Sriracha can add a kick to your mac and cheese.
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Low-carb macaroni brands
Macaroni and cheese is a classic comfort food, but it is typically high in carbohydrates. This has led to the creation of low-carb macaroni products that can be used to make a keto-friendly version of the dish.
One popular brand of low-carb macaroni is the Great Low Carb Bread Co., which offers elbow macaroni noodles. These noodles have gluten in them, but they taste very close to regular macaroni. The brand's macaroni can be purchased on Amazon or directly from their website. Another option is ThinSlim Foods, which offers low-carb macaroni with an accurate carb count on the label. This product has a net carb impact of 8 grams per serving, which is on the higher side for keto but is still a better option than high-carb macaroni.
When choosing a low-carb macaroni brand, it is important to avoid konjac-based noodles, also known as shirataki noodles. These noodles do not have the right texture to hold onto the cheese sauce and will separate. Instead, look for pasta that is made with wheat or gluten, as these will provide a better texture and taste.
In addition to low-carb macaroni brands, there are also keto-friendly pasta alternatives made from vegetables, such as hearts of palm or cauliflower. These alternatives may not taste exactly like traditional wheat pasta, but they can be a good way to bulk up a dish without adding extra carbs. For example, roasted cauliflower florets can be tossed with a cheese sauce to create a creamy and indulgent keto-friendly meal.
Overall, there are several low-carb macaroni brands available that can be used to make a keto-friendly version of the classic comfort food, macaroni and cheese. By choosing the right brand and adding tasty toppings and spices, individuals on a keto diet can enjoy this indulgent dish without compromising their dietary preferences.
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Storing keto mac and cheese
To store keto mac and cheese, make sure it is completely cooled, then place it in an airtight container and keep it in the refrigerator. It can be reheated in the microwave or on the stovetop. If you're reheating on the stovetop, add a little extra liquid—water or milk.
Keto mac and cheese can also be frozen. Place leftovers in a shallow container and store them in the freezer for up to 2 months.
It's important to note that the type of cheese used can affect how well the dish stores. For example, if using cream cheese, make sure it is softened first, as it may curdle if it's not.
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Frequently asked questions
It can be! While traditional macaroni and cheese is not keto-friendly, there are plenty of low-carb options available.
Cauliflower is a popular alternative to macaroni in keto-friendly macaroni and cheese.
Roasting cauliflower gives it a slightly caramelised flavour and helps to avoid sogginess, making it a better noodle replacement.
There are several companies that create keto pasta that tastes like regular pasta, such as the Great Low Carb Bakery brand of low-carb elbow macaroni.
Any strongly flavoured cheese can be used, such as cheddar, Gruyere, Gouda, or Monterey Jack.
