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Low-Carb Mac ‘n Cheese

Lunch

Veggie

This is a great and healthy alternative to the traditional version of this famous dish.

Low-Carb Mac n Cheese
Low-Carb Mac n Cheese

Mac ‘n’ Cheese without the carbs of pasta. This recipe substitutes pasta for the keto-friendly cauliflower.

In any Italian restaurant, you’ll always find macaroni cheese. Included in a quintessential English roast dinner is always cauliflower cheese, made in this exact way. Who knew this indulgent side could be enjoyed while following a keto diet. Well, there hardly any carbs and a ton of protein, thank goodness!

Sprinkling nutmeg into a cheese sauce
Sprinkling nutmeg into a cheese sauce

Where does nutmeg come from and how long has it been used?

Nutmeg is a fragrant and warming spice that has been used for centuries as both a flavouring agent and traditional remedy. It comes from the evergreen nutmeg tree, which is native to the Spice Islands of Indonesia. The seeds of this tree are dried in the sun before being ground into an aromatic powder. Nutmeg has traditionally been used to enhance the flavour of savoury dishes and desserts, but it is also used medicinally as a digestive aid and to treat insomnia. In addition, recent research suggests that nutmeg may have antibacterial and pain-relieving properties. Thus, this fragrant spice can make food more delicious while providing numerous health benefits.

Sprinkling parmesan onto cheesy cauliflower
A little sprinkle of parmesan before baking

The taste of parmesan

Parmesan cheese is a popular Italian cheese that has been produced in the same manner for hundreds of years. It is made with raw cow’s milk, rennet and salt and aged for at least 10 months. Parmigiano-Reggiano, the original version of parmesan cheese, is said to come from cows fed a specific diet in a particular geographic area that stretches across the regions of Emilia-Romagna, Lombardy and Piedmont. Parmesan cheese produced outside this region is not allowed to call itself Parmigiano-Reggiano, though it can still be called parmesan. The ingredients for parmesan cheese are simple but make all the difference in its flavour and texture. Milk from cows that are fed a specific diet is said to produce the best flavour, but any cow’s milk can be used in the production of parmesan cheese.

The milk is heated and curdled with rennet, a substance found in some animals’ stomachs that helps separate the liquid and solid parts of the milk. The curds are then salted and aged for at least 10 months, which gives it its distinctive flavour. Many parmesan cheeses can be aged for up to 24 months or even longer, depending on the type and quality that is desired. After aging, the cheese is graded and tested before being sold in the market. Parmesan cheese is versatile and can be used in a variety of recipes, including lasagne, macaroni and cheese, pizza and salad dressings. It is also popular as a table cheese when grated or shaved over dishes.

The flavour of parmesan cheese has been likened to that of nuts and dried fruit, making it a popular choice for both savory and sweet dishes. As it ages, its flavor becomes more intense and complex. Parmesan cheese is a great addition to any dish and can be enjoyed in a variety of ways.

Ingredients for Low-Carb Mac n Cheese on a wooden chopping board

Low-Carb Mac 'n Cheese

This is a great and healthy alternative to the traditional version of this famous dish.

Serves

Prep Time5 Mins

Cook Time35 Mins

Total Time40 Mins

Ingredients

  • 1 large cauliflower head, cut into florets
  • 1 tsp salt
  • 1 tsp mixed herbs
  • 0.5 tsp black pepper, ground
  • 3 tbsp olive oil
  • 1 cup cheddar cheese, shredded
  • 0.5 cup heavy cream
  • 1 tbsp ghee
  • 1 pinch ground nutmeg
  • 3 tbsp Parmesan cheese

Instructions

Preheat the oven to about 450 F.

Line a sheet pan with some aluminum foil.

Arrange the cauliflower florets on the sheet pan. Sprinkle them with salt, pepper, and mixed herbs. Drizzle with some olive oil; toss until they are well coated.

Roast the cauliflower for 10-15 min. until the florets are crisp.

Take them out of the oven and put them in a baking dish.

Take a saucepan for the Cheddar cheese, heavy cream, nutmeg, and ghee and put it over medium-high heat; Let it simmer for about 5 min. until it becomes bubbly. Pour this over the roasted cauliflower and mix well. On top of it, sprinkle the Parmesan cheese.

Put it back in the oven and bake for about 10 min. until it is golden in color.

Nutrition Facts Per Serving

Calories 380
Fats 36g
Protein 9.5g
Carbs 9.3g
Net Carbs 5.5g
What we think

“Smooth and creamy. The cauliflower is al dente which is fabulous. Winner Winner. We have another 5 out of 5 stars. They are coming thick and fast now. We would highly recommend this tasty recipe for your keto diet. Jump straight in folks, do not delay on this one. The creamy cheese sauce is the absolute star of the show. The nutmeg can take a bow as the special guest in this round of ingredients. Wonderful. Have you guys tried this one yet? Do you agree with our findings? We’d love to hear from you… 5 out of 5 stars”

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Thanks for reading as always!
- Lucy & Will

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