Cheesy Cauliflower Mac Low-Carb

My sister used to make fun of me for ordering mac and cheese at restaurants well into my thirties. One evening, after I'd sworn off carbs for the third time that year, I stood in front of an open fridge holding a head of cauliflower like it owed me an explanation. What came next wasn't a compromise—it was a revelation. The florets roasted until their edges crisped, then disappeared under a blanket of sharp cheddar that bubbled and browned in the oven. I called her over that weekend and didn't say a word, just handed her a fork.

I made this for a potluck once, labeled it clearly as low-carb, and watched three people go back for seconds before admitting they'd forgotten it wasn't pasta. One of them—a guy who claimed to hate cauliflower—asked for the recipe on his way out. I wrote it on the back of a napkin, and he later told me his kids requested it by name. That's when I knew this dish had crossed over from substitute to something worth making on its own.

Ingredients

• Cauliflower: Choose a firm, heavy head with tight florets, and make sure to dry it well after boiling or the sauce will turn watery.
• Butter: This is where the roux starts, so don't skip it or try to use oil—it won't give you the same silky base.
• Almond flour: It thickens without the carbs of regular flour, though coconut flour works if you need it nut-free and don't mind a hint of sweetness.
• Whole milk: The fat content makes the sauce cling and taste rich, but unsweetened almond milk keeps it lighter if that's your goal.
• Sharp cheddar cheese: The sharper the better—it cuts through the creaminess and gives the dish its backbone.
• Mozzarella cheese: This is your melt factor, the cheese that stretches and binds everything together.
• Parmesan cheese: Adds a salty, nutty depth that makes the sauce taste more complex than it actually is.
• Garlic powder: A subtle background note that supports the cheese without competing.
• Onion powder: Adds a slight sweetness and rounds out the savory flavors.
• Ground mustard: Optional, but it brightens the sauce and keeps it from feeling too heavy.

Instructions

Prep the oven and dish:

Set your oven to 400°F and grease a 9x13-inch baking dish lightly with butter or oil. This keeps the edges from sticking and makes cleanup easier.

Blanch the cauliflower:

Boil the florets in salted water for just 4 to 5 minutes until they're tender but still hold their shape, then drain and pat them completely dry. Any leftover water will dilute your sauce.

Arrange in the dish:

Spread the cauliflower evenly in the baking dish so every piece gets coated. Don't pile them too high or the sauce won't reach the bottom layer.

Make the roux:

Melt butter in a saucepan over medium heat, whisk in almond flour, and cook for about a minute until it smells nutty. This step keeps the sauce from tasting raw or gritty.

Add the milk:

Pour in the milk slowly while whisking constantly until the mixture thickens slightly, about 2 to 3 minutes. It should coat the back of a spoon.

Melt in the cheeses:

Lower the heat and stir in cheddar, mozzarella, and Parmesan until smooth, then add garlic powder, onion powder, mustard, salt, and pepper. Taste it now—this is your last chance to adjust.

Coat the cauliflower:

Pour the sauce over the florets and stir gently to coat every piece. Don't overmix or you'll break them apart.

Top and bake:

Sprinkle extra Parmesan and cheddar on top, then bake for 15 to 20 minutes until the edges bubble and the top turns golden. The smell will tell you when it's ready.

Finish and serve:

Let it rest for a few minutes, garnish with parsley if you have it, and serve while it's still steaming. It thickens as it cools.

Save

There's a moment right after this comes out of the oven when the kitchen smells like a diner and everyone stops what they're doing. My husband once looked up from his laptop, sniffed the air, and said it smelled like comfort. I didn't correct him, because that's exactly what it is—comfort you can eat with a spoon, no guilt attached.

How to Store and Reheat

Leftovers keep in an airtight container in the fridge for up to three days, though the sauce thickens as it sits. Reheat gently in the oven at 350°F until warmed through, or microwave in short bursts, stirring between each one. If it looks dry, stir in a splash of milk before reheating to bring back the creaminess.

Ways to Make It Your Own

Swap in Gruyère for a nuttier, more sophisticated flavor, or use Monterey Jack if you want it milder and stretchier. A pinch of smoked paprika in the sauce adds a gentle smokiness that plays well with the cheese. For a crispy, golden top, turn on the broiler for the last 2 to 3 minutes and watch it closely so it doesn't burn.

What to Serve Alongside

This pairs beautifully with grilled chicken, pan-seared pork chops, or a simple arugula salad dressed with lemon and olive oil. I've also served it as a side at holiday dinners, and it holds its own next to much fancier dishes. If you want to keep the meal low-carb, roasted Brussels sprouts or sautéed green beans round it out perfectly.

• Let it rest for 5 minutes after baking so the sauce has time to settle and cling to the florets.
• If you're making this ahead, assemble everything up to the baking step, cover tightly, and refrigerate for up to a day.
• Taste your cheese sauce before pouring it over the cauliflower—it should be well-seasoned and slightly salty.

Save

This dish taught me that sometimes the best versions of the things we love aren't the ones we grew up with—they're the ones we create when we stop trying to recreate the past and start cooking for right now. I hope it does the same for you.

Recipe FAQs

→ Can I use different cheeses for the topping?

Yes, Gruyère or Monterey Jack can be substituted to add unique flavors and a melty texture.

→ How do I make this dish nut-free?

Replace almond flour with coconut flour to avoid tree nuts while maintaining the sauce's thickness.

→ What is the best way to achieve a crispy top?

Broil the dish for 2-3 minutes after baking until the cheese topping becomes golden and crisp.

→ Can this be served alongside other dishes?

Yes, it pairs well with grilled chicken or a fresh, crisp salad for a complete meal.

→ Is it possible to add more flavor to the sauce?

A pinch of smoked paprika can be added to the sauce or topping for extra depth and warmth.