Low-carb cauliflower mac and cheese

Low-carb cauliflower mac and cheese with cauliflower, cream cheese, cheddar, Emmental and ghee: creamy, savoury and oven-baked as a filling low-carb meal.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 450 kcal per serving
• Protein: 22 g
• Fat: 34 g
• Carbs: 12 g

Ingredients

• 1 large head of cauliflower
• 100 g cream cheese
• 150 g grated cheddar
• 100 ml milk
• 50 g grated Emmental
• 1 tbsp ghee
• pepper
• grated nutmeg
• salt

Method

You’ll need: oven · saucepan · baking dish · chopping board · knife · sieve · grater · wooden spoon

1. Trim the cauliflower, remove the stalk and cut the florets into small, bite-sized pieces. Blanch them briefly in salted water and drain well.
2. Preheat the oven to 200 °C (180 °C fan). Melt the ghee in a pan and stir in the milk and cream cheese until you have a smooth base.
3. Add the cheddar and Emmental to the hot mixture and stir until you have a creamy cheese sauce. Season to taste with pepper, salt and nutmeg.
4. Put the cauliflower in a baking dish, pour the cheese sauce over it and mix everything carefully. Sprinkle with the remaining cheddar.
5. Bake at 200 °C for 15–20 minutes, until the top is golden brown and the sauce is bubbling slightly.
6. Serve hot, ideally straight from the dish. A crisp green salad goes well with it.

Good to know

If you love mac and cheese but fancy a change, this is a nice middle ground. Creamy, savoury and with plenty of comforting oven warmth.

Swaps

Cream cheese → ricotta or cottage cheese (more protein, usually fewer additives) Milk → unsweetened whole-milk kefir or extra cream with a little water (fermented, or less lactose – and still creamy) Cheddar → aged Alpine cheese (such as Gruyère) or parmesan (stronger flavour, so you often need less) Ghee → grass-fed butter (also stable for frying, minimally processed, good flavour)

Allergens

Contains milk, so it isn't suitable for anyone with a cow's milk protein allergy. If you're sensitive to lactose, aged cheese is often tolerated better than milk. For children and during pregnancy, the ingredients are generally fine in normal kitchen quality.

Frequently asked questions

Is cauliflower nutritious despite its mild flavour?

Yes, cauliflower provides vitamin C, folate and potassium, among other things. Some of this is lost during cooking, which is why blanching it only briefly makes sense.

What's in cheddar and Emmental, nutritionally?

Both cheeses mainly provide calcium, phosphorus, protein and vitamin B12. They also contain varying amounts of fat and salt, depending on ageing and variety.

Is ghee better tolerated than butter?

Ghee usually contains only very little lactose and milk protein. For anyone with a true milk protein allergy, though, it isn't a reliable solution.

Can cauliflower make you bloated?

Yes, in some people. Cauliflower contains fermentable carbs that are broken down in the large intestine, which can produce gas.

Does nutmeg play a relevant nutritional role in this dish?

In small kitchen amounts, it's mainly about flavour. It does contain plant compounds, but here it's mostly about the flavour.