Keto Creamy Shirataki Mac and Cheese
This low-carb alternative to traditional mac and cheese combines shirataki noodles and cauliflower florets in a rich, creamy cheese sauce made with Gruyere, mozzarella, and cream cheese. The dish features a homemade English muffin topping that adds texture and helps achieve that classic comfort food experience. Perfect for those following a ketogenic lifestyle who still crave the indulgent flavors of classic mac and cheese, this casserole delivers all the creamy satisfaction without the carbs.
Ingredients
- 1 tbsp unsalted butter, melted
- 2 tbsp flax meal
- 4 tbsp water
- 2 tbsp almond flour
- 1 ½ tsp coconut flour
- 1 tsp psyllium powder
- 1 pinch sea salt
- ½ tsp gluten-free baking powder
- 1 small cauliflower, cut into florets
- 2 packs shirataki penne or fettuccine
- 2 tbsp unsalted butter
- ½ cup heavy whipping cream
- 2 tbsp unsalted butter
- 1 cup cream cheese or soft goat cheese
- 1 tsp mustard powder
- 1 clove garlic, minced
- 1 cup Gruyere cheese or hard cheese of choice, gratedany hard cheese1:1keto
adjust flavor to preference
- 1 cup mozzarella cheese, grated
- 1 tsp sea salt(optional)
- ½ cup parmesan cheese, grated
Instructions
- 1
Melt butter in a ramekin in the microwave
- 2
Mix almond flour, flax meal, coconut flour, psyllium powder, salt and baking powder in a small bowl
- 3
Add water and stir until combined
- 4
Microwave for 1 minute 30 seconds to 2 minutes
- 5
Use a spatula to loosen edges and invert
- 6
Let cool and cut into small pieces or break into crumbles
- 7
Cut cauliflower into small florets
- 8
Steam cauliflower until tender for 8 to 12 minutes
- 9
Remove lid and let steam escape
- 10
Place cauliflower in a large casserole dish
- 11
Drain and rinse shirataki noodles
- 12
Boil shirataki in water with vinegar for a few minutes
- 13
Cook shirataki in a dry pan for a few minutes
- 14
Add 2 tablespoons butter to shirataki and toss to combine
- 15
Place cream and butter in a small saucepan and gently heat
- 16
Add cream cheese, mustard powder, minced garlic and salt
- 17
Stir to combine then add grated Gruyere and mozzarella
- 18
Stir until melted and bring to a simmer
- 19
Remove from heat once bubbles appear
- 20
Mix until smooth and creamy
- 21
Preheat oven to 350°F/355°F fan assisted or 400°F/400°F conventional
- 22
Place prepared shirataki in casserole dish with cauliflower and toss
- 23
Pour cheese sauce over and combine with spatula
- 24
Sprinkle with parmesan cheese and English muffin crumbles
- 25
Bake for about 30 minutes, rotating tray halfway through
- 26
Remove from oven and set aside for 5 minutes before serving
Tips
If you don't have a microwave, make 4-8 servings of the English muffin topping at once in the oven at 175°C/350°F for 15-20 minutes.
You may need less salt depending on the saltiness of the cheeses you choose to use.
Properly prepare shirataki noodles by draining, rinsing, boiling with vinegar, then cooking in a dry pan to remove excess moisture.
Good to Know
Store in the fridge for up to 5 days or freeze for up to 3 months. Reheat before serving.
Can be assembled ahead and baked when ready to serve.
Serve warm after letting cool for 5 minutes.
Common Mistakes
Don't skip the shirataki preparation steps to avoid excess moisture in the final dish
Remove cheese sauce from heat as soon as bubbles appear to prevent curdling
Substitutions
Dairy-Free Swaps
General Alternatives
adjust flavor to preference
FAQ
Can I make this without the English muffin topping?
Yes, you can skip the homemade English muffin and use crushed pork rinds or simply extra parmesan cheese for topping.
What if I can't find shirataki noodles?
You can substitute with zucchini noodles, spaghetti squash, or additional cauliflower florets to maintain the low-carb profile.
How long will this keep in the freezer?
The casserole will keep frozen for up to 3 months. Thaw overnight in the refrigerator before reheating in the oven.