LOW CARB Cauliflower Mac & Cheese Recipe

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Who thought MAC & CHEESE could be healthy let alone LOW CARB? No one…until TODAY! This Low Carb Cauliflower Mac & Cheese is packed with flavor and tastes just like the real thing!

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Here is the recipe:
Head of FRESH Cauliflower
1/4 Cup (2 Ounces) Fat Free Milk
4 Tablespoons (56g) Reduced or Full Fat Cream Cheese
1 Teaspoon Mustard
1 1/2 Cups (168g) Reduced or Fat Free Cheddar Cheese
1 Teaspoon Minced Garlic
Pinch Black Pepper
Pinch Salt
Bread Crumbs *Optional

Calories in the WHOLE recipe:
Calories: 593
Fat: 13g
Saturated Fat: 7g
Sodium: 684mg
Carbs: 45g
Fiber: 14g
Sugar: 19g
Protein: 74g

Calories in each bowl (if you make 4):
Calories: 148
Fat: 3.2g
Saturated Fat: 1.7g
Sodium: 171mg
Carbs: 11.2g
Fiber: 3.5g
Sugar: 4.7g
Protein: 18.5g

How to make:

1. Cut your Cauliflower up into small pieces
2. Cook your Cauliflower by either boiling or steaming it
3. Drain your Cauliflower and add it into a baking dish
4. Take out a saucepan, turn your burner on low-medium heat, and add into it your Milk, Cream Cheese, Mustard, 1 cup of Cheddar Cheese, Minced Garlic, Salt, and Black Pepper
5. Stir everything around until it’s smooth
6. Pour your mix into your baking dish and mix everything together
7. Top your Cauliflower with some optional Bread Crumbs and whatever else you want
8. Bake on 375F/190C for 15-20 minutes

Tip: Chopped up chives and bacon bits go great on top!

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Music by:
Not For Nothing Otis McDonald
Funkorama Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0


37 Replies to “LOW CARB Cauliflower Mac & Cheese Recipe”

  1. Don Grif

    Dude, haven't you heard about the low carb/ high fat (LC/HF) diet? I like your recipe but you are still using low fat, that's old school. check out Dietdoctor.com they have scientific proof that Fat doesn't make you Fat.

  2. Jan Tjaden

    Protein Chef – I am so glad I found your channel. I am planning on viewing all your videos. I do have a question. I can't. wait to make this cauliflower recipe. I have to go to s bigger town to find reduced or preferably fat free cheddar cheese. I was just getting what our small grocery store has, and couldn't believe how much fat was in it. I am really craving cake, but being single don't want a big cake sitting around. I saw one recipe for a mug cake but it calls for almond flour. Is that better for you than regular flour? I was hoping to find something to satisfy the sweet craving with simple I ingredients. After my surgery, I will only have 20% of my stomach left, so don't want to buy alot of expensive items. Have you cooked with PB2 powdered peanut butter? I was given that. Thanks so much Chef!

  3. Jan Tjaden

    You just helped me more than you know! I am going to have weight loss surgery this coming Dec. or Jan. I'm writing this Sept. 4, 2016. I just subscribed to your channel. ☺. I can have everything you used. Bye for now from Iowa!!

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