⏱ 65 min totalKeto Kitchen Cauliflower "Mac" & Cheese
Per 1 serving · 235 g · 10 ingredients
of a 2,000 cal day
- Protein14g14% of calories
- Carbs10g10% of calories
- Fat34g76% of calories
At a glance
One serving of Keto Kitchen Cauliflower "Mac" & Cheese (235 g) has 388 calories, with 14 g of protein, 10 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (76% of calories). It is high in protein (27% DV), Vitamin A (31% DV) and Vitamin C (75% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 107% and 33% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin A31%
- Vitamin C75%
- Vitamin K21%
- Riboflavin (B2)25%
- Vitamin B622%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Choline14%
- Iron10%
- Potassium11%
- Zinc17%
- Manganese15%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat107%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head large Cauliflower
⅓ tbsp Coconut oil- 🥄⅓ tsp Salt
⅓ tsp Black pepper
³⁄₁₆ cup, fluid Heavy whipping cream
⅓ oz Cream cheese
⅓ cup, shredded Cheddar cheese
¹⁄₁₆ tsp Garlic powder
¼ tsp Mustard seed- ¹⁄₁₆ tsp Black pepper
Directions
- 1
Preheat the oven to 400°F. Drizzle melted coconut oil over the cauliflower, season with salt and pepper, and toss to combine well.
- 2
Bake for about 20 minutes. Remove from the oven and transfer to a casserole dish. Reduce oven temperature to 375°F.
- 3
Heat the cream to a simmer. Add cream cheese in chunks and three-quarters of the cheddar cheese, along with garlic powder, mustard seed, and pepper. Whisk until melted and smooth.
- 4
Pour the cheese mixture into the baking dish with the cauliflower and mix well. Top with the remaining cheddar cheese.
- 5
Bake uncovered for 15-20 minutes. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (235 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 278 μg | 31% |
| Vitamin C | 68 mg | 75% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 330 mg | 33% |
| Iron | 1 mg | 10% |
| Potassium | 516 mg | 11% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 285 mg | 41% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.4 mg | 15% |
| Selenium | 13 μg | 24% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 64 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 16 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 272 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 388 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Keto Kitchen Cauliflower "Mac" & Cheese?
One serving of Keto Kitchen Cauliflower "Mac" & Cheese (1 serving) has 388 calories, which works out to 165 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Keto Kitchen Cauliflower "Mac" & Cheese high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 14% 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 Kitchen Cauliflower "Mac" & Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 10% 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 Kitchen Cauliflower "Mac" & Cheese?
1109 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Kitchen Cauliflower "Mac" & Cheese?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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