Keto Mac and Cheese Recipe

Keto Mac and Cheese Recipe | Easy Low Carb Dinner Idea!

When I made the switch to a dairy-free lifestyle for my health, soy milk and cheese were pretty much the only alternatives available. Thinking soy was a healthy choice, I embraced it wholeheartedly.

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At first, I experienced some relief from my chronic stomach pains and constipation, likely because I had also cut out gluten. But I still didn’t feel as good as I hoped.

So, I dug deeper and discovered that soy wasn’t the health food it was made out to be! I was shocked since soy was supposed to be a great plant-based dairy substitute. Once I eliminated soy from my diet and switched to keto dairy alternatives, my health began to improve dramatically, and my chronic stomach issues and constipation finally went away.

Why Soy Isn’t a Health Food

  • Soy affects the thyroid: It’s a goitrogen, meaning it can block iodine absorption and slow down thyroid function, potentially causing an enlarged thyroid, or goiter.
  • Soy irritates the gut: It contains phytates and lectins, which can lead to inflammation and leaky gut syndrome.
  • Soy is highly processed: Soybeans undergo processing with a petroleum-based solvent to extract oil, and the leftover byproduct is used in many soy-based products.
  • Soy is genetically modified: Over 90% of US soybean crops are genetically modified. The health impacts of GMOs are still debated, but it might be a risk you’d rather avoid.

For more reasons to steer clear of soy, check out this post.

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Enjoying Cauliflower “Cheese” Sauce

Our cauliflower “cheese” sauce is amazing. If you just want to make the sauce, use half a cauliflower head (about 11 oz or 300 g) with the rest of the ingredients and follow steps 2 and 3 in the instructions below.

You can enjoy this sauce over your favorite keto pasta for a tasty meal that doesn’t feel like you’re missing out. I love it with spaghetti squash and shirataki noodles.

Another option is to use it as a topping on burgers or sliders. It’s also perfect as a cheesy topping for chicken bacon pancakes or pork carnitas.

This sauce makes a fantastic dip too. Try it with chicken nuggets, strips, or even pizza meatball bites. And don’t forget about pork rinds dipped in cauliflower “cheese” sauce!

Honestly, it’s so delicious you might just eat it by the spoonful!

Ingredients

  • 1 1/2 heads cauliflower (900 g), broken into small florets, divided
  • 1/2 cup cashews (2.6 oz or 73 g), soaked overnight in filtered water and drained
  • 1/4 cup nutritional yeast (32 g)
  • 1 tablespoon turmeric (6 g)
  • 1 teaspoon mustard (5 ml)
  • 1/2 teaspoon garlic powder (1 g)
  • 1 tablespoon olive oil (15 ml)
  • 1/2 cup filtered hot water (120 ml) (plus extra if needed)
  • 1 tablespoon chopped fresh parsley (1 g), for garnish
  • Salt and pepper, to taste

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Keto Mac and Cheese Recipe Easy Low Carb Dinner Idea

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Instructions

  1. Preheat the oven to 350°F (180°C).
  2. Bring a large pot of water to a boil. Add florets from 1/2 head of cauliflower and boil for 10 minutes until very soft. Remove with a slotted spoon and place in a food processor or high-speed blender.
  3. Add soaked cashews, nutritional yeast, turmeric, mustard, garlic powder, olive oil, and 1/2 cup (120 ml) filtered water to the processor or blender. Blend until smooth, adding more water if needed for desired consistency. Season with salt and pepper.
  4. Meanwhile, boil remaining cauliflower florets for 6 to 8 minutes until tender. Drain well and add to a large bowl.
  5. Add “cheese” sauce to the drained cauliflower and stir to combine. Season with salt and pepper to taste. You can serve it now if you like.
  6. For a golden-brown finish, place the mixture in a casserole dish and bake for 10 to 12 minutes.
  7. Garnish with fresh parsley and serve.

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