Cheesy Cauliflower Bake

Why This Is Strictly Keto

Cauliflower replaces pasta entirely in this comfort food classic. The sauce is made from butter, heavy cream, and cheese — no flour-based roux. This recipe has no sugar, no flour, and no pasta. It satisfies mac and cheese cravings on a ketogenic diet.

Ingredients

• 1 large head cauliflower, cut into small florets
• 2 cups (225g) sharp cheddar cheese, shredded (divided)
• ½ cup (50g) Parmesan cheese, grated
• ½ cup (120ml) heavy whipping cream
• 2 tablespoons unsalted butter
• 3 cloves garlic, minced
• ½ teaspoon mustard powder
• ½ teaspoon smoked paprika
• ¼ teaspoon cayenne pepper (optional)
• Salt and black pepper to taste
• Fresh chives or parsley for garnish

Instructions

1. Preheat oven to 375°F (190°C). Grease a 9×13 inch baking dish.

2. Par-cook the cauliflower: Steam or boil cauliflower florets for 5–6 minutes until just barely tender (not mushy — they will continue cooking in the oven). Drain very well and pat dry.

3. Make the cheese sauce: Melt butter in a saucepan over medium heat. Add garlic and cook 1 minute. Add heavy cream, mustard powder, paprika, cayenne, salt, and pepper. Bring to a gentle simmer. Remove from heat and stir in 1½ cups cheddar and all the Parmesan until melted and smooth.

4. Combine: Place drained cauliflower in the baking dish. Pour cheese sauce over the top and toss gently to coat evenly.

5. Top and bake: Sprinkle remaining ½ cup cheddar over the top. Bake for 20–25 minutes until bubbling and golden brown.

6. Broil (optional): Broil for 2–3 minutes at the end for a deeper golden, slightly crispy cheese crust.

7. Serve: Garnish with fresh chives or parsley and serve hot.

Nutritional Info (per serving, approximate)

Tips

• Drying the cauliflower thoroughly after cooking is critical — excess water will thin the cheese sauce.
• Add crispy crumbled bacon on top before baking for extra flavor and keto-friendliness.
• Leftovers reheat well in a 350°F oven for 10 minutes (microwaving makes the cauliflower watery).