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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
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)
Base:
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.
Topping:
- 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)
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted). Chop the cauliflower florets into chunks.
- Place on a baking tray with 2 tbsp of olive oil, paprika and salt. Roast for 35 - 40 minutes until golden.
- 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.
- 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.
- Roast in the oven for 20 minutes until the topping is golden.
- 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 Cauliflower Cheese
Step by Step
Ingredients
- 1 extra large head cauliflower, cut in florets (900 g/ 2 lb)
- 1/2 tsp paprika
- 2 tbsp extra virgin olive oil (30 ml)
- pinch of pink Himalayan salt
- 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)
- 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)
Instructions
- Preheat the oven to 180 °C/ 355 °F (fan assisted). Chop the cauliflower florets into chunks.
- Place on a baking tray with 2 tbsp of olive oil, paprika and salt. Roast for 35 - 40 minutes until golden.
- 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.
- 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.
- Roast in the oven for 20 minutes until the topping is golden.
- Top with a little fresh thyme to serve. For best results, eat on the day or store in fridge for up to 3 days.
Nutrition (per serving)
Calories475kcal
Net Carbs7.2g
Carbohydrates13g
Protein13.1g
Fat43.9g
Saturated Fat18.5g
Fiber5.8g
Sugar4.5g
Sodium281mg
Magnesium82mg
Potassium623mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.2 g | 13.1 g | 43.9 g | 475 kcal |
| Cauliflower, fresh |
| 4.5 g | 2.9 g | 0.4 g | 38 kcal |
| Paprika, spices |
| 0 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Keto Cheese Sauce, homemade, basic (KetoDiet blog) |
| 1.5 g | 5.4 g | 22.9 g | 226 kcal |
| Flax meal (flaxmeal), ground flaxseed |
| 0.1 g | 1.1 g | 2.6 g | 33 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 0.5 g | 1.2 g | 2.9 g | 33 kcal |
| Walnuts, nuts |
| 0.5 g | 1 g | 4.2 g | 43 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Cheddar cheese |
| 0.2 g | 1.4 g | 2.1 g | 25 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 1.9 g | 17 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
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