Keto cauliflower mac & cheese with mustard seeds
Discover a delicious and creamy Keto Cauliflower Mac & Cheese with mustard seeds. This low-carb, gluten-free recipe combines tender cauliflower, rich cheddar, and a hint of spice for a satisfying comfort food dish perfect for any keto diet meal plan.
- 06 Mar 2024
- Cook time 50 min
- Prep time 15 min
- 6 Servings
- 10 Ingredients
Keto Cauliflower Mac & Cheese with Mustard Seeds is a delicious and healthy twist on the traditional comfort food favorite. This low-carb, creamy dish is perfect for those following a ketogenic diet, combining the rich flavors of cheddar and cream cheese with the unique touch of mustard seeds for an extra kick.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Wash and cut the cauliflower into small, bite-sized florets.
- Bring a large pot of salted water to a boil.
- Add the cauliflower florets and cook for about 5-7 minutes until they are tender but still slightly crisp.
- Drain the cauliflower and pat dry with paper towels to remove any excess moisture. Set aside.
- In a small skillet, toast the mustard seeds over medium heat until they begin to pop and release their aroma (about 2-3 minutes). Keep an eye on them to avoid burning. Set aside once done.
- In a large saucepan, melt the coconut oil over medium heat.
- Add the heavy whipping cream and bring to a gentle simmer.
- Whisk in the cream cheese until fully melted and incorporated.
- Gradually add the shredded cheddar cheese, stirring continuously until the cheese is completely melted and the sauce is smooth.
- Add the garlic powder, toasted mustard seeds, white pepper, black pepper, and salt. Mix well to combine.
- Place the cooked cauliflower florets into a large mixing bowl.
- Pour the cheese sauce over the cauliflower and gently stir to ensure all the florets are evenly coated.
- Transfer the cauliflower mixture into a baking dish.
- Place in the preheated oven and bake for about 20-25 minutes, or until the top is golden and bubbling.
- Remove from the oven and let cool for a few minutes before serving.
- Enjoy your delicious Keto Cauliflower Mac & Cheese with Mustard Seeds!
Tips:
- To ensure even cooking, cut the cauliflower into uniformly sized florets.
- Try steaming the cauliflower instead of boiling to retain more nutrients.
- For an even creamier texture, blend the sauce ingredients before mixing with the cauliflower.
- Ensure the cheese is grated freshly to enhance the dish’s flavor.
- You can experiment with adding other low-carb vegetables such as broccoli for added texture and flavor.
This Keto Cauliflower Mac & Cheese with Mustard Seeds recipe offers a satisfying, low-carb alternative to traditional mac and cheese, perfect for those on a ketogenic diet or anyone looking to enjoy a healthier comfort food. The combination of creamy cheeses and the unique taste of mustard seeds makes for a delicious and memorable dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 390kcal | 16% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 3.05g | 8% |
| Sugar 4.55g | 5% |
| Fat | |
| Fat 33g | 40% |
| Saturated 22g | 71% |
| Cholesterol 90mg | - |
| Vitamins | |
| Vitamin A 300ug | 33% |
| Choline 80mg | 14% |
| Vitamin B1 0.10mg | 8% |
| Vitamin B2 0.34mg | 27% |
| Vitamin B3 0.80mg | 5% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 90ug | 23% |
| Vitamin B12 0.55ug | 23% |
| Vitamin C 70mg | 75% |
| Vitamin E 0.82mg | 5% |
| Vitamin K 24ug | 21% |
| Minerals | |
| Calcium, Ca 340mg | 26% |
| Copper, Cu 0.09mg | 0% |
| Iron, Fe 0.83mg | 8% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 520mg | 15% |
| Selenium, Se 14ug | 26% |
| Sodium, Na 1110mg | 74% |
| Zinc, Zn 1.95mg | 18% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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