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The Best Low-Carb Cauliflower Cheese

4.7 stars, average of 309 ratings

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Cauliflower Cheese is comfort food at its best and this keto version is one of the tastiest I’ve ever had. Topped with a speedy low carb crumb and fresh thyme gives it a special extra twist that’s sure to please. This is my healthier take on a traditional macaroni cheese!

Serve with your favourite side of protein or as an accompaniment with Sunday lunch. Roasting the cauliflower first makes it extra tasty. I hope you enjoy it as much as I did.

Hands-on Overall

Allergy information for The Best Low-Carb Cauliflower Cheese

✔  Gluten free
✔  Egg free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs7.2 grams
Protein13.1 grams
Fat43.9 grams
Calories475 kcal
Calories from carbs 6%, protein 11%, fat 83%
Total carbs13 gramsFiber5.8 gramsSugars4.5 gramsSaturated fat18.5 gramsSodium281 mg(12% RDA)Magnesium82 mg(20% RDA)Potassium623 mg(31% EMR)

Ingredients (makes 6 servings)

Keto Cheese Sauce
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 4 tbsp butter (56 g/ 2 oz)
  • 1/2 cup cream cheese (120 g/ 4.2 oz)
  • 1 cup cheddar (120 g/ 4.2 oz)
  • pinch of pink Himalayan salt
  • 2 - 4 tbsp water (30-60 ml)

Note: This is 2 batches of the Keto Cheese Sauce, about 2 cups.

  • 1/4 cup flax meal (38 g/ 1.3 oz)
  • 1/3 cup almond flour (34 g/ 1.2 oz)
  • 1/3 cup walnuts, crushed (40 g/ 1.4 oz)
  • leaves from 3 sprigs of thyme
  • 1/3 cup grated cheddar (38 g/ 1.3 oz)
  • 1 tbsp butter (14 g/ 0.5 oz)
  • 1 tbsp olive oil (15 ml)


  1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Chop the cauliflower florets into chunks.
  2. Place on a baking tray with 2 tbsp of olive oil, paprika and salt. Roast for 35 - 40 minutes until golden. The Best Low-Carb Cauliflower Cheese
  3. Meanwhile, make the Keto Cheese Sauce by following instructions here. (it's a double batch). Prepare the topping by mixing the flax meal, ground almonds, walnuts, thyme and 3/4 of the cheddar (keep a little back to sprinkle on top) together in a bowl. Rub with the butter to form a crumb. The Best Low-Carb Cauliflower Cheese
  4. Place the cauliflower in an oven proof dish. Top with the prepared Keto Cheese Sauce, then flax topping mix, remaining cheddar and drizzle over 1 tbsp of olive oil.
  5. Roast in the oven for 20 minutes until the topping is golden. The Best Low-Carb Cauliflower Cheese
  6. Top with a little fresh thyme to serve. For best results, eat on the day or store in fridge for up to 3 days. The Best Low-Carb Cauliflower Cheese

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
4.5 g2.9 g0.4 g38 kcal
Paprika, spices
0 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Keto Cheese Sauce, homemade, basic (KetoDiet blog)
1.5 g5.4 g22.9 g226 kcal
Flax meal (flaxmeal), ground flaxseed
0.1 g1.1 g2.6 g33 kcal
Almond flour (blanched ground almonds, almond meal)
0.5 g1.2 g2.9 g33 kcal
Walnuts, nuts
0.5 g1 g4.2 g43 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Cheddar cheese
0.2 g1.4 g2.1 g25 kcal
Butter, unsalted, grass-fed
0 g0 g1.9 g17 kcal
Olive oil, extra virgin
0 g0 g2.3 g20 kcal
Total per serving
7.2 g13.1 g43.9 g475 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (13)

Hi there, could this be frozen?

Yes, you could freeze this for a few weeks.

I wonder if you could use Bacons Heir bacon breadcrumbs to make the topping. I can’t do the almond flour. The bacons heir breadcrumbs are a great binder in meatloaf. Looks dlelicious.  Ant wait to try it.

I'm not familiar with those but based on what I found on Google they look like pork rinds and should be ok for keto.

Just making sure I understand—you use the double batch of cheese sauce in this recipe? Or just half the prepared cheese sauce? Thanks!

Hi Debbie, you should use the amount listed in this recipe above - that is equal to a double batch of my cheese sauce: The Best Keto Cheese Sauce

This looks good. Hearty and healthy at the same time.

Do you use almond flour or pieces?  In one place you have one and in the instructions you have the other.

Hi Cathy, almond flour is the same as "ground almonds". There are, however "defatted" types of almond flour in which case I would specifically mention that in the ingredients. I hope this helps!

I'll admit to not being a huge fan of cauliflower. Even so, this dish looks really good. That says a lot about the recipe and your photography is great as well.

I think you'll like it. I made a version of this meal (with bacon topping instead of the flax-nut topping) for my mum last time and she is not keen on cauliflower either. But she loved it! 😊

Did you just crumble bacon on top or did you add it to other ingredients. I think with the bacon topping I could get my husband to try this.

I added crisped up bacon bits in the cauliflower & cheese before baking it but I think that raw bacon slices on top would work too 😊