Following the Ketogenic Diet with a Hawaiian Palate

Recipe: Cauliflower MAC

I’ve been meaning to post this one for a while because it was such a SMASH hit with my 13-year-old daughter, who isn’t eating keto with me but is simply eating everything. Because TEENAGER.

Cauliflower Mac & Cheese

I looked around at a bunch of recipes and came up with my own version, just thinking about what’d taste good and make this super ono, cheesy, and fatty to help make the carbs worth it. (I still get all annoyed at carbs in cauliflower and broccoli)

This meant throwing in a bunch of cheeses and mayo, and the result was awesome. I’ve debated putting in nutritional yeast, but I haven’t yet had the chance because every time I feel like making it, I’m actually out of cauliflower, because the aforementioned teenager cannot seem to stop eating it all. On the plus side, she’s not downing a ton of gross Kraft Easy Mac. And she’s cooking it herself, which is an even bigger bonus.

Cauliflower Mac & Cheese

The great thing about this recipe is that it takes just five minutes, and half of that is cutting up the cauliflower, so if you buy it already chopped (I’ve seen Safeway Kapahulu selling this!), that’s even more time saved. I cook it in a Pyrex, which helps me measure the 1 cup cauliflower and provides a handy cooking container. If you want to save dishes, you can just eat from it.

Next on my list to try: cauliflower mac salad, because I miss that mayoey salad.

Also, I found No Sugar Added Heinz at Walmart! I haven’t tried it yet, but I’m excited because the Reduced Sugar Ketchup has Splenda, and I’m not a fan of sucralose.

Cauliflower Mac & Cheese
5 from 1 vote

Cauliflower MAC (Mac and Cheese)

This single serving of cauliflower MAC is quick, easy, and oh-so-cheesy.

Course Side Dish
Cuisine American
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 5 minutes
Servings 1
Calories 315.8 kcal


  • 1 cup cauliflower, roughly chopped
  • 1/4 cup sharp cheddar
  • 1 tbsp mayonnaise
  • 1 tbsp Parmesan cheese, shredded or grated
  • 1/2 tbsp grass-fed butter
  • 1 pinch sea salt
  • 1 leaf fresh parsley, minced (optional)


  1. Microwave cauliflower for 1-1/2 minutes on high.

  2. Add mayonnaise, butter, salt, cheddar, and Parmesan.

  3. Microwave for 1 additional minute on high.

  4. Stir well and plate, then top with more Parmesan as desired. Sprinkle parsley on top.

Recipe Notes

Net carbs per serving: 3.6

Nutrition Facts
Cauliflower MAC (Mac and Cheese)
Amount Per Serving (1 g)
Calories 315.8 Calories from Fat 255
% Daily Value*
Total Fat 28.3g 44%
Saturated Fat 12.2g 61%
Polyunsaturated Fat 5.9g
Monounsaturated Fat 2.7g
Cholesterol 54.2mg 18%
Sodium 665.2mg 28%
Potassium 321.7mg 9%
Total Carbohydrates 5.8g 2%
Dietary Fiber 2.1g 8%
Sugars 2.2g
Protein 10.2g 20%
Calcium 284.7%
Iron 0.5%
* Percent Daily Values are based on a 2000 calorie diet.


Crystal is a 38-year-old wife and mom to three. She is a freelance editor for independent fiction authors and the co-author of the Yum-Yum Bento Box cookbooks. She lives in Honolulu, Hawaii.

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