Keto Mac and Cheese
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My keto mac and cheese is made with NO cauliflower and uses actual macaroni pasta. No grains and no wheat needed, you need just 3 main ingredients to whip this up.
There are plenty of low-carb mac and cheese recipes out there. If you have a quick look, nearly all of them call for cauliflower instead of pasta. While delicious, cauliflower is NOTHING like macaroni. Luckily, there are now several companies that create keto pasta that actually tastes like pasta!
Since originally publishing this recipe (back in 2021!), I’ve retested it with newer low-carb noodles on the market and can confidently share my tested recommendations at reasonable price points.
The sauce itself is based on my mom’s foolproof mac and cheese that calls for just 3 ingredients and requires NO flour or thickeners.
I had some friends over for dinner the other night and served them this mac and cheese, and NO ONE believed me when I told them it was low carb- They thought it was like my protein mac and cheese.
Key Ingredients
Here’s what goes into low carb mac and cheese, along with my kitchen notes. Full measurements are in the recipe card below.
What is the best keto macaroni to use?
My original recipe called for Great Low Carb Bakery elbow macaroni. However, they have changed their formula, and I no longer feel confident recommending it, especially with other readers saying the same thing.
I’ve since tried nearly every option available from Amazon and Whole Foods, and can recommend Pete’s Low Carb Pasta and Aviate Keto Pasta Elbow Noodles.
Just a couple of notes:
- Pete’s Low Carb pasta– 17 grams of protein and 7 grams of net carbs. The texture was most similar to traditional pasta, but slightly higher net carbs.
- Aviate Keto Pasta Elbow Noodles– 20 grams of protein and 3 grams of net carbs. This was a little tricky to cook and has mixed reviews. I found it okay, but others have said it can be a little gummy.
Avoid using konjac-based ones, often referred to as shirataki noodles. These do not have the right texture to hold onto the cheese sauce and will separate. They also don’t have a particularly nice texture to begin with, so they should be avoided.
- Heavy cream. Also known as thickened cream or double cream (for my Australian/UK readers). This keeps the sauce extra rich and creamy.
- Cheese. I use a mix of shredded cheddar and Gruyere cheese, but any strongly flavored cheese works. I highly recommend shredding your own cheese, as it melts so much better and yields a creamier mac.
- Salt and pepper. To taste.
How to make keto mac and cheese
Step 1: Cook the macaroni in boiling water according to the box instructions.
Step 2: While the pasta cooks, add the heavy cream to a small saucepan and set it over medium heat. Once the cream begins to bubble, reduce the heat to low and stir in the cheese. Let the cheese melt into the warm cream, then simmer for 5 minutes, stirring regularly.
Step 3: Once the macaroni has cooked, drain it and add it to the creamy cheese sauce, mixing until completely combined.
Step 4: Serve immediately.
Arman’s recipe tips
- Don’t overcook the pasta. For any (non-keto) mac and cheese, the pasta should be al dente, and it’s even more important when working with low carb pasta. If it’s overcooked and too ‘wet’, the sauce will split. Err on the side of caution and undercook by a minute or two rather than following the box’s instructions.
- Shred the cheese by hand. This is a rule I follow for any recipe that calls for shredded cheese. Most brands of pre-shredded cheese contain anti-caking agents, and when added to a sauce, they can make the sauce a little grainy. I know it’s an extra step, but it’s worth it!
- Add flavor boosters. Feel free to add some spice to the macaroni cheese, like cayenne pepper, red pepper flakes, or sriracha.
How to store leftovers
To store: Keto macaroni and cheese should always be stored in the refrigerator, covered. It will keep well for up to 1 week.
To freeze: Place leftovers in a shallow container and store in the freezer for up to 2 months.
Reheating: Add 1-2 tablespoons of water or milk and microwave for 30-40 seconds, or until warm. You can also reheat the stovetop, but increase the liquid to 1/4 cup.
Keto Mac and Cheese (NO cauliflower!)
Ingredients
- 1 pound keto pasta 450g, * See notes
- 1 cup heavy cream 240 mls
- 2 3/4 cups shredded cheese 275g, I used a mix of cheddar and gruyere
- 1 teaspoon salt 5g, to taste
- 1/2 teaspoon pepper 1g, to taste
Instructions
- Cook the keto pasta until al dente, around 10-12 minutes. Drain and set aside.
- In a small saucepan, add the heavy cream and place it over medium heat. Once the cream begins to simmer, reduce to low. Add the shredded cheeses, salt, and pepper, and let them melt into the cream. Stir for 4-5 minutes until thick and smooth.
- Add the drained pasta to the cheese sauce and remove from the heat. Mix until combined and serve immediately.
Notes
- Keto pasta brands: I prefer Pete’s Low Carb Pasta. I had success with Aviate Keto pasta, but some find it a little too gummy.
- Nutritional information: Net carbs are calculated based on Pete’s Low Carb Pasta. Other pasta brands will change (either more or less).
- Serving size: 1 cup of mac and cheese.
- Tips: See my recipe tips above for making the best mac and cheese.
- Leftovers: Keep in the fridge, covered, for up to one week or in the freezer for up to 2 months.
Nutrition
More keto pasta recipes
- Keto pasta– My OG low carb pasta that needs just eggs and shredded cheese. It’s great with a keto spaghetti sauce.
- Keto gnocchi– No, there aren’t any potatoes in this, but you’d never tell. They are just as fluffy and doughy as you’d expect.
- Keto lasagna– This lasagna went viral and for good reason- there’s no wheat or pasta, but it looks and tastes like the real thing.
I love this recipe because it is so simple and always works. I often add veggies I’ve cooked separately and I usually half the pasta but make the full amount of sauce. I have this recipe bookmarked for a reason!
Thank you so much for your kind words, Casey!
New to keto, been exploring comfort foods. This meets both dietary and comfort needs – YUM! Low carb pasta company has made pasta doable for me! Love the recipe! Will make often!
Hey!
I can’t make the math make sense – if the pasta you use is 7 g net carbs per serving, how is the finished product 4 g net carbs per serving? I assume 2 oz dry pasta/serving, correct?
Hi Kyla- that is correct 🙂 The pasta serving as per the box is more than what my recipe yields (when mixed with the sauce).
great recipe! I added smoked paprika, yum!
Thank you, Chere- great to hear that!
I enjoyed this very much! Simple, easy to make and no weird ingredients. Thank you for sharing.
So glad you enjoyed it Paula! It’s a good one.
This is so good and tastes like the real thing.
Thanks so much, Sarah. It’s my mom’s OG recipe, and I just tweaked the ratios and used keto macaroni 🙂 Thanks for the lovely review and rating!
Iam going to fixed it for tomorrow but I was wondering if I could use Almond flour instead.
I haven’t tried but feel free to experiment and see!
Thanks for the sauce recipe! I use Impastable. These are the only low carb noodles I can stand.
I found a reduced carb pasta online. It’s called Carbe Diem! It’s not exactly cheap, but I got 9 boxes on sale, so that helped. They have a few different pasta shapes available and are working on more. It taste just like regular pasta. I ordered it straight from their website. Carbediemfoods.com
I ❤️ that pasta.. I made a Lo-Mein with the spaghetti.. Publix has it bogo a couple weeks ago.. I am gonna use the spiral noodles today for this recipe
Love to hear that, Michelle. Oh I need to try a low carb lo-mein- my Publix never has it haha!! 🙂
Love this keto mac and cheese
Delicious! I used Cabot seriously sharp cheddar and two slices of aged Swiss cheese. The secret to great mac and cheese is to not to undercook or overcook the pasta. Another really delicious and satisfying comfort food. Thank you for sharing!
In the first part of the article, it claims 4 net carbs per serving. But in another part of the article it claims that the pasta alone has 7 net carbs per serving. ?????
Hi Fry! You are correct- it’s how the mac and cheese is distributed. One serving of my complete recipe is less than what one serving of the pasta is. It works out to be about 4 grams of net carbs 🙂
This has to be the best keto mac and cheese I ever had, it delicious.
Added bacon and jalapeno…YUM!
I’m curious if you’ve made this in the instant pot?
Would it be same measurements?
Haven’t tried 🙂 You are welcome to experiment and see
The sauce was great. I cooked the Great Low Carb Bread Co pasta for 50 minutes, checking every 10 and it was still hard and absolutely inedible. I have no idea how the brand of pasta, NOT this recipe, gets reviews that it tastes just like the real thing. This would have been a great recipe if there was a better low carb pasta to go with it. I would love to hear suggestions. I even emailed Great Low Carb Bread Co and asked for advice, they simply said to cook longer. Needless to say I am returning the 3 remaining bags of pasta I ordered from them.
Oh yes please do that- They have changed their formula, I am removing all mention of the brand, it is not good anymore!
Does this non-recommendation still apply in 2024? I still see it mentioned in two prominent places in the recipe description and notes.
Hi there! I’ve amended the post after retesting new options 🙂
Yes I thought it was just me but i don’t like the new elbows. I wish someone would tell them.
I will try this recipe with some Carb Diem. Thanks
I am just about to make this and was going through the comments for tips. Read the bit about great low carb bread Co. changing their recipe and you were going to remove all mention. It looks lIke you didn’t do that, it’s still in the recipe description under ingredients, so I bought it. Here goes nothing, I’ll let you know what happens.
Delicious! I used Cabot seriously sharp cheddar and two slices of aged Swiss cheese. The secret to great mac and cheese is to not to undercook or overcook the pasta. Another really delicious and satisfying comfort food. Thank you for sharing!
We like the carb a nada pasta we get it from Amazon
I boiled the pasta 14 minutes and it was still a bit hard and the texture felt undercooked. Is that just how low carb pasta is? I loved the taste, just not the texture. Am I missing something?
Hi Tess- that’s odd, perhaps it was a bad batch?
Brenda Berger,
It is always something to easily to as I say “Duck it” lol I use duck duck go. Seems best.
Wish I lived in Texas!