This is the low carb mac and cheese recipe you've been waiting for! A creamy, white cheddar sauce and tender low-carb pasta (no cauliflower florets here!) bake until bubbly. Covered with a crispy topping, there's incredible flavor and texture in every bite.
Rich cream, white cheddar cheese and Parmesan come together to make a deliciously creamy cheese sauce.
Combine that cheesy goodness with a high-protein and low-carb pasta and you have the ultimate comfort food that tastes just like the real thing!
why this recipe works
Let's be honest, keto cauliflower mac and cheese is just not mac and cheese. I love how versatile cauliflower can be, but there are some things that it really cannot be, and a substitute for macaroni is one of them.
The solution? Lupin pasta, a high-protein, low-carb and high-fiber pasta made with lupini beans.
I like Kaizen for its texture and flavor, and I've used it in other recipes like my High-Protein Pasta Salad and my Creamy Chicken Garlic Parmesan Pasta.
It's one of my most-reached-for pasta alternatives when I am craving pasta but need it to work within a low carb recipe.
Not only is it plant-based and gluten-free pasta, but it also has an impressive nutritional profile, unlike traditional pasta: it's high in fiber, high in protein, low in carbs, and only 6 grams of net carbs per serving which makes it blood sugar friendly.
This low-carb mac and cheese does not taste like a compromise. The whole family will agree!
My low-carb mac and cheese recipe is:
- a cheesy and delicious comfort dish made with real-food ingredients (no cheddar cheese powder to be found!)
- the perfect balance of creamy sauce, tender pasta, and a crispy, pork rind topping
- a versatile keto recipe- enjoy it immediately from the stove top (great for busy weeknights, pictured below!) or bake it with a crunchy topping
ingredients for low-carb mac and cheese
Traditional mac and cheese is creamy, cheesy and tender and this low-carb mac and cheese recipe checks all those boxes.
Three different types of cheese, heavy cream, and the perfect mix of savory seasonings combine with a low-carb pasta for an irresistible dish that has every potential to become one of your favorite foods.
Here's a look at the main ingredients you'll need:
- Crispy topping: The combination of crushed pork rinds, grated Parmesan cheese, and a little almond flour create a "breadcrumb" topping that is low in carbs yet adds a delicious crunch. I've used this method for in my keto meatloaf and air fryer cauliflower. You can certainly omit it but I think it makes this low-carb mac and cheese recipe a bit more elevated.
- Lupin pasta: I like Kaizen for our keto macaroni but you can use your own favorite low-carb or high-protein pasta.
- Whipping cream: Along with the cheese, heavy whipping cream helps create an extra-creamy sauce.
- Sour cream: For a little bit of tang that complements all the other flavors.
- Cheeses: I like the combination of different cheeses, particularly white cheddar cheese and Gruyere cheese. However, you can sub in your favorite cheddar or sharp cheddar cheese.
- Spices and seasonings: Fine sea salt, black pepper, dried thyme, and ground nutmeg create a simple, savory flavor.
a delicious low-carb mac and cheese recipe
This keto mac and cheese recipe really only requires three easy steps: boil the noodles, make the cream sauce, bake the mac and cheese.
Simple, delicious and comforting. If you're extra tight on time, you can skip the last step and enjoy the mac and cheese without baking.
Here's a quick look at the process but be sure to check out the full recipe card for all of the details.
In a large pot, boil the pasta for 5-6 minutes (or until al dente). Drain and set aside. In a medium saucepan, melt the butter over medium heat, add the cream and sour cream, then turn it to low and stir in the shredded cheese cheese and seasonings.
Add the cooked pasta to the saucepan and stir to coat it in the cheese sauce (or pour it over the pasta in a baking dish). Transfer the entire mixture to a large baking dish and spread it in an even layer.
Stir together the pork rind topping ingredients, then crumble it on top of the noodles. Bake for 25-30 minutes at 375°F.
The crispy pork rind/parmesan topping should brown slightly, but check it after 20 minutes. The mac and cheese is done when it's completely heated through and the top is golden brown.
top tips for the best keto mac and cheese
- To crush pork rinds, place several in a Ziploc bag, then use a rolling pin to break them down into crumbs. Save any extra in the pantry for another use.
- The cheese sauce is pretty rich (but so delicious!). The best way to adjust this is to taste the sauce and either add more unsweetened almond milk, unsweetened coconut milk, half-and-half, or cashew milk to thin the sauce and make it not as rich.
- Let the keto mac and cheese sit for about 5 minutes after you take it out of the oven. That cheese is lava-hot!
storage
- Store leftovers in an airtight container and keep refrigerated for up to 5 days. Reheat in the microwave or in the oven at 300°F until heated through.
substitutions and variations
- This keto and mac cheese recipe features white cheddar, but the great thing about the ingredient list is you can easily swap in your favorite cheese varieties. If you don't have Gruyére, substitute grated mozzarella cheese or regular cheddar. If you prefer a more mild white cheddar flavor, you can use half cheddar and half white cheddar. Change it up to your liking!
- For a loaded mac and cheese casserole, you can add bacon bits or chopped chives after baking! I have a loaded, on-pot mac and cheese recipe based on this one that I shared for paid newsletter subscribers over on Substack. ☺️
- The crispy topping is optional. If you feel like skipping that step, serve the low-carb mac and cheese right out of the pot- it's cooked and ready to go. (It's also extra saucy and creamy this way- pictured below).
more low-carb and keto recipes to try
- Creamy paprika chicken thighs make an incredible main dish, especially served with a side of cauliflower rice! Tender chicken thighs, caramelized onions and a creamy paprika sauce is comfort food to the max.
- This low-carb spaghetti sauce recipe is a classic. Ground beef, Italian sausage, sweet tomatoes and loads of aromatics are a must. It's similar to a traditional sauce, but with a few healthier swaps.
- Keto Shepherd's pie is classic comfort food! This dish is a family favorite and will not disappoint! Instead of the traditional mashed potato topping, you'll make a roasted cauli mash from fresh cauliflower. Every bite is creamy, cheesy and meaty all at once.
- Healthy sweet potato casserole is a yummy, low-sugar side dish that you can enjoy year-round, not just for the holidays! Sweetened with golden monk fruit instead of brown sugar and covered in a crispy, toasted pecan topping, you'll love this sweet and creamy side dish.
Low-Carb Mac and Cheese Recipe (Keto, Gluten-Free)
A creamy white cheddar sauce, tender low-carb noodles and a crispy pork rind topping bake until bubbly. This low-carb mac and cheese recipe is comfort food without compromises!
Ingredients
- 8 ounces lupin pasta, like Kaizen
- 3 tablespoons butter
- 1 cup whipping cream
- ¼ cup unsweetened almond milk
- ¼ cup full-fat sour cream or Greek yogurt
- 1-¼ cups grated white cheddar cheese
- ½ cup grated mild cheddar cheese
- ½ cup grated Gruyère or (more white cheddar)
- ½ teaspoon fine sea salt
- ¼ teaspoon dried thyme
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground nutmeg
crispy "breadcrumb" topping
- ½ cup crushed pork rinds
- 2 tablespoons grated parmesan
- 1 tablespoon almond flour
- 1 teaspoon olive oil
Instructions
- Preheat the oven to 375°F (if you're planning on baking the mac and cheese with the crispy topping). Set aside a large baking dish (9x13 or similar).
- Fill a medium pot with water and bring it to a boil. Cook the lupin pasta for 5-6 minutes, or until al dente. Drain and transfer to your baking dish or a medium bowl. Set aside.
- In the same pot, set over medium heat, melt the butter and add the cream, almond milk, and sour cream. Stir the mixture and heat for about 3-4 minutes. Stir frequently.
- Turn the heat to low and add the white cheddar, mild cheddar and Gruyére. Mix in the salt, pepper, thyme and nutmeg. Stir until the cheese is melted and the sauce thickens. If the sauce appears too thick, you can add an extra splash of almond milk.
- Pour the sauce over the pasta (or add the pasta directly into the sauce pan if it's easier to mix that way). Mix until all of the pasta is well-coated in the sauce.
- Mix together the crushed pork rinds, grated parmesan, almond flour and olive oil (or pulse a few times in a food processor). Crumble the mixture on top of the mac and cheese in the baking dish.
- Transfer the baking dish to the oven and bake for 25-30 minutes or until the top is golden brown.
Notes
- You can substitute the white cheddar and cheddar cheese with your favorite cheese varieties. For a sharper cheddar flavor, use 2 cups white cheddar and omit the mild cheddar. For a milder cheesy flavor, use half white cheddar and half mild cheddar. Grated mozzarella and Fontina are also a good swap for Gruyére.
- If you'd like to mellow out the richness of the cheese sauce, you can use ¾ cup heavy cream with ½ cup unsweetened almond milk.
- The crispy topping (and baking the mac and cheese) is optional. You can enjoy it right after the pasta is added to the cheese sauce.
- To easily crush pork rinds, place several in a Ziploc bag, then use a rolling pin to break them down into crumbs. Save any extra in the pantry for another use!
- Store leftovers in the refrigerator for up to 5 days. Reheat in the microwave or in the oven at 300°F until heated through.
Dahn says
This looks so good! Now I have a craving for mac and cheese for dinner.
Abby says
Thank you, Dahn!