Keto Cauliflower Mac and Cheese Vegan Recipe

Is This Keto Cauliflower and Vegan Cheese Casserole Healthy?

Cauliflower: Cauliflower is an incredibly versatile vegetable, lending itself to a variety of dishes while keeping the carb count low. This particular keto cauliflower bake is a delightful substitute for traditional mac & cheese, offering a nutritious, low-carb alternative that aligns perfectly with keto diets.

Healthy Ingredients:

Coconut Milk: To create a rich and creamy cheese sauce, use a 13.5 oz can of full-fat coconut milk or coconut cream. Alternatively, you can opt for plant-based milk like soy, almond, or oat milk, though these may alter the texture and richness slightly.
Nutritional Yeast Flakes: These yellow flakes are essential for adding a cheesy flavor to the sauce, making them a key ingredient in vegan cheese recipes.
Tapioca Starch: This starch, also known as tapioca flour, provides a stretchy quality to the cheese sauce. If unavailable, corn starch can serve as a substitute, though it may not offer the same texture.
Corn Starch: It plays a vital role in thickening the sauce, ensuring a creamy consistency.
Paprika: For both flavor and color, paprika is ideal. Mixing red paprika with yellow turmeric will give the sauce a vibrant orange hue.

Additional Health Benefits:

This vegan cauliflower cheese casserole is rich, creamy, and packed with nutrients from cauliflower. It makes an excellent vegan side dish for festive occasions like Thanksgiving or Christmas, or even for a comforting weeknight dinner.

For an even richer cheese sauce, consider adding 1 cup of vegan shredded cheddar cheese and stirring until fully melted.

Cauliflower Mac and Cheese Recipe Ingredients

Cauliflower:

1 small head of cauliflower (about 775g/1¾lb), leaves and stalk removed, cut into florets.

Macaroni:

250g/9oz dried macaroni or another small pasta shape.

Butter:

50g/2oz butter, plus a bit extra for greasing the baking dish.

Flour:

50g/2oz plain flour.

Milk:

500ml/17fl oz milk.

Cheddar Cheese:

150g/5oz mature cheddar cheese, finely grated.

Seasoning:

Salt (optional) and freshly ground black pepper.

How to Make Cauliflower Macaroni and Cheese

Preparing the Cauliflower: Start by filling a large pot halfway with water and bringing it to a boil. Add the cauliflower florets and simmer for 10-12 minutes, or until tender. Once cooked, drain the water thoroughly and set the cauliflower aside.

Preparing the Pasta: Using the same pot, refill it with water and bring it to a rolling boil. Add the macaroni and cook for 8-10 minutes, or until it reaches your desired tenderness.

Preparing the Sauce: Melt the butter in a saucepan over low heat, then stir in the flour to form a smooth paste. Cook, whisking constantly, for about 30 seconds. Gradually add the milk, whisking continuously to bring it to a gentle simmer, and allow it to thicken. Continue stirring until the sauce thickens enough to coat the back of a spoon (approximately 6-8 minutes). Stir in two-thirds of the cheddar cheese and season with salt and pepper.

Combining the Ingredients: Blend the cauliflower into the sauce using a hand-held blender until smooth. Adjust the seasoning or add more milk if necessary to achieve a creamy, pourable consistency. Drain the pasta and place it into an ovenproof dish, then pour the sauce over the pasta and stir until well combined.

Frequently Asked Questions and Tips

Can I make this recipe nut-free? Yes, you can replace cashews with sunflower seeds or use store-bought nut-free vegan cheese.

What can I use instead of nutritional yeast? If you don’t have nutritional yeast, try using vegan cheese shreds or a blend of spices like garlic powder and onion powder. While the flavor won’t be as cheesy, it will still be delicious.

How can I make the dish spicier? Add a pinch of cayenne pepper or red pepper flakes to the sauce for a spicy kick.

Can I prepare this dish in advance? Absolutely. You can prepare the dish up to the point of baking, then refrigerate or freeze it. Bake as directed when ready to serve.

How do I make this recipe gluten-free? Use gluten-free pasta and replace the flour with a gluten-free flour blend or cornstarch to thicken the sauce.

Can I use a different type of milk? Yes, almond milk, soy milk, or any other plant-based milk can be used, though the flavor and creaminess may vary slightly.

Tips

Blending for Smoothness: To achieve the best texture and consistency, ensure the cauliflower and sauce mixture is blended until completely smooth.

Topping Variations: For a crunchy topping, sprinkle gluten-free breadcrumbs or panko on top before baking.

Extra Flavor: Experiment by adding herbs like thyme or rosemary to the sauce for additional depth of flavor.

Avoid Overcooking: Be careful not to overcook the cauliflower during steaming. It should be tender but not mushy to maintain the right texture in the casserole.

Meal Prep: This dish is perfect for meal prep. Prepare a batch and portion it out for easy, healthy meals throughout the week.

Keto Cauliflower Mac and Cheese Vegan Recipe