⏱ 25 min total

Keto Cauliflower Mac & Cheese

Name: Keto Cauliflower Mac & Cheese
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 head large Cauliflower; 1 tsp Canola oil; 1 cup, fluid Heavy whipping cream; ¼ cup Cream cheese; 1 ½ tsp Dijon mustard; 2 cup, shredded Cheddar cheese; ¼ tsp Black pepper; ⅛ tsp Garlic powder

Per 1 serving · 1,377 g · 8 ingredients

Calories

2,121

106%
of a 2,000 cal day

Protein
80g
15% of calories
Carbs
57g
11% of calories
Fat
181g
75% of calories

Portion

At a glance

One serving of Keto Cauliflower Mac & Cheese (1377 g) has 2121 calories, with 80 g of protein, 57 g of carbohydrates and 181 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (161% DV), dietary fiber (61% DV) and Vitamin A (185% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 95%, 527% and 196% of the daily value.

Per 100 g

154cal

medium energy density

Protein per 100 cal

3.8g

Net carbs

40g

carbs minus fiber

Fiber

17g

27 g sugar

High in

20%+ of the daily value

Protein161%
Dietary fiber61%
Vitamin A185%
Vitamin C452%
Vitamin D21%
Vitamin E40%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Sodium95%
Saturated fat527%
Cholesterol196%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Preheat oven to 375 degrees. Bring a large pot of water to a boil. Season the water with salt.
2
Coat the 8 x 8 baking dish with vegetable oil.
3
Chop the cauliflower into bite size pieces. Put the cauliflower into the boilingwater; bring back to a boil. Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.
4
Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 1/2 cups of the cheese, salt, pepper, and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower and stir to combine. Top with remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.

Vitamins & minerals

Amounts for 1 serving (1,377 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,669 μg	185%
Vitamin C	406 mg	452%
Vitamin D	3 μg	21%
Vitamin E	6 mg	40%
Vitamin K	146 μg	122%
Thiamine	0.4 mg	34%
Riboflavin (B2)	2 mg	148%
Niacin	5 mg	29%
Vitamin B6	2 mg	127%
Folate (B9)	559 μg	140%
Vitamin B12	3 μg	120%
Pantothenic acid	8 mg	157%
Choline	459 mg	83%

Minerals

Nutrient	Amount	% Daily Value
Calcium	1,961 mg	196%
Iron	4 mg	55%
Potassium	3,032 mg	65%
Magnesium	213 mg	51%
Phosphorus	1,688 mg	241%
Zinc	11 mg	98%
Copper	0.4 mg	46%
Manganese	1 mg	60%
Selenium	75 μg	137%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	6 g	—
Beta carotene	372 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	95 μg	—
Fructose	8 g	—
Galactose	0.3 g	—
Glucose	8 g	—
Glutamic acid	15 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	4 g	—
Lactose	4 g	—
Leucine	6 g	—
Lycopene	0.1 μg	—
Lysine	5 g	—
Maltose	0 g	—
Methionine	2 g	—
Monounsaturated fats	51 g	—
Phenylalanine	4 g	—
Polyunsaturated fats	8 g	—
Proline	7 g	—
Retinol	1,638 μg	—
Serine	3 g	—
Starch	1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	3 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	2 g	—
Tyrosine	4 g	—
Valine	5 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 2,121 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

403min
Walking (3.5 mph)
255min
Cycling (moderate)
177min
Running (6 mph)
298min
Swimming laps

Common questions

How many calories are in Keto Cauliflower Mac & Cheese?

One serving of Keto Cauliflower Mac & Cheese (1 serving) has 2121 calories, which works out to 154 calories per 100 g. That is about 106% of a 2,000-calorie day.

Is Keto Cauliflower Mac & Cheese high in protein?

It provides a solid 80 g of protein per serving (161% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Keto Cauliflower Mac & Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Keto Cauliflower Mac & Cheese?

2194 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Keto Cauliflower Mac & Cheese?

27 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (1,377 g)

Calories2,121

% Daily Value*

Total fat 181g	232%
Saturated fat 106g	527%
Trans fat 2.6g
Cholesterol 589mg	196%
Sodium 2,194mg	95%
Total carbohydrate 57g	21%
Dietary fiber 17g	61%
Total sugars 27g
Protein 80g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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