Low-carb cauliflower macaroni and cheese

Low-carb cauliflower macaroni and cheese: creamy cauliflower with red cheddar, cream cheese, cream, Dijon mustard and nutmeg, baked until golden brown.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 380 kcal per serving
• Protein: 24 g
• Fat: 26 g
• Carbs: 10 g

Ingredients

• 1 small head of cauliflower
• 80g grated red cheddar cheese
• 50g cream cheese
• 100ml cooking cream
• Salt and white pepper
• 1 tsp Dijon mustard
• 1 pinch of nutmeg

Method

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

1. Preheat the oven to 200 °C (180 °C fan). Divide the cauliflower into small florets, blanch briefly in salted water, then drain thoroughly and let the steam evaporate.
2. Gently warm the cream and cream cheese in a small pan until you have a smooth base. Don't let it boil, so the sauce stays smooth and creamy.
3. Stir the cheddar into the warm mixture and let it melt. Season to taste with Dijon mustard, salt, white pepper and nutmeg.
4. Put the cauliflower in a baking dish, pour over the cheese sauce and mix everything carefully. Scatter the remaining cheddar on top.
5. Bake at 200 °C for 15–20 min until the top is golden brown and the sauce is bubbling. Leave to rest briefly so everything settles.
6. Serve hot. A green salad with olive oil goes particularly well with it.

Good to know

When it's creamy, full of flavour and comes out of the oven, there's often nothing missing. This fake mac is simple and pleasantly uncomplicated.

Swaps

Cooking cream → cream from grass-fed milk or crème fraîche (fewer additives) Cream cheese → mascarpone or ricotta (often simpler ingredients, creamy texture) Red cheddar cheese → mature organic cheddar or vegetarian hard cheese (Parmesan-style) (usually stronger in flavour, so you often need less) Dijon mustard → a little more nutmeg and a squeeze of lemon juice (similar depth and freshness)

Allergens

Contains milk and mustard. Often good for children if mildly seasoned; in pregnancy, fine in normal kitchen amounts as long as pasteurised dairy products are used.

Frequently asked questions

What nutrients does cauliflower provide, despite being low-carb?

Cauliflower provides vitamin C, folate, potassium and fibre with comparatively few carbohydrates.

What's in cheddar and cream cheese, nutritionally?

Both mainly provide calcium, phosphorus and protein. Depending on the type, they also bring vitamin A, along with a noticeable share of saturated fat.

Does the cream make the dish heavy?

That depends on the person. With its high fat content, it can feel quite rich to some people, especially in larger portions.

Is Dijon mustard just seasoning, or does it matter nutritionally?

In this recipe, mustard is mainly there for flavour and a slight heat. It does contain glucosinolates from the mustard seed, but the amount in the dish is fairly small.

Does nutmeg add anything nutritionally?

Nutmeg mainly brings aroma and depth. It contains essential oils, but it's only used in a very small amount here, so its nutrient contribution is small.