Cauliflower Mac and Cheese

While attempting a low-carb diet, I relied heavily on cauliflower to replace many foods that I enjoyed that are not keto-friendly. For example, mashed cauliflower is an excellent substitute for mashed potatoes, and I have successfully used riced cauliflower instead of rice. One of my all-time favorite dishes is macaroni and cheese, so I was pleased when I found a recipe for Cauliflower Mac and Cheese on The Big Man’s World. I was concerned about how well the substitution would work.

Cauliflower Mac and Cheese

1 head of cauliflower, cut into bite-sized pieces (about 4 cups)

1 cup plain yogurt

4 tablespoons cream cheese, softened

½ teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon salt

½ teaspoon pepper

1 tablespoon Dijon mustard

2 cups shredded cheddar cheese

I started by preheating the oven to 350 degrees, and then I greased a 9 x 13 baking dish. I think the dish was on the large side, and I will probably use one that better fits the amount of cauliflower I have the next time.

The original recipe calls for microwaving the cauliflower, but I am used to steaming it, so I stuck with that. I put a pot of water on the stove and brought it almost to a boil. I put the cauliflower in a colander and sat it on top of the pot with a lid (making sure the colander was not in the water) until the cauliflower was the right texture. After about 20 minutes, I used a fork to test the cauliflower for doneness and then moved it to the baking dish.

Next, for the sauce, I heated the yogurt and cream cheese in a small saucepan over medium heat. When the edges started bubbling, I whisked the mixture together and added the mustard, onion powder, garlic powder, salt, pepper, and 1 ½ cups of cheese. Again, I whisked for a few minutes until the cheese melted and then took the pan off the heat.

I poured the sauce over the cauliflower, ensuring it was completely coated. Next, I covered it with the rest of the shredded cheese and baked it in the oven for about 20 minutes until it was bubbly and the cheese melted.

Did it replace my tried-and-true macaroni and cheese recipe? Not quite, but while the dish wasn’t exactly the same as the traditional one, I was happy with the results, and so were the non-keto people who shared it with me. The dish was tasty, with a mac and cheese decadence, and there was enough for each of us to have a generous portion. Each serving has 246 calories, 8 grams of carbs, 18 grams of protein, 15 grams of fat, and 5 grams of fiber.