Special Diet - Created Date : 28.8.2019

Keto Three Cheese Cauliflower Mac and Cheese Cups

Keto Three Cheese Cauliflower Mac and Cheese Cups

Keto Three Cheese Cauliflower Mac and Cheese Cups

These Keto Three Cheese Cauliflower Mac and Cheese Cups are an easy way to control portions while enjoying a delicious, low carb pasta substitute.

Alright, let’s first address the elephant in the room. Cauliflower is not Macaroni. I know. I get it. It’s a popular healthy substitute, but I’m not going to pretend that it tastes the same.

I wanted to address that, though, because often when we see foods that look like other foods our minds trick us into believing that they should also taste EXACTLY like what they’re substituting.

Unfortunately this is almost never the case…but it doesn’t take away from the deliciousness of something like cauliflower mac and cheese. It’s just something to be aware of.

I love this recipe because I love finding great ways to incorporate cauliflower into my family’s meals. Cauliflower is usually pretty bland and unexciting, but if you know how to work it, like in this Keto Cauliflower Mexican Rice or Loaded Keto Cauliflower Bowl, it can be completely delicious in addition to being full of nutrients.

With this recipe you’ll be well on your way to another tasty cauli-dish.

Keto Three Cheese Cauliflower Mac and Cheese Cups

The ingredients are simple, savory, and sooo delicious. I assembled this recipe in a jumbo muffin tin (if you don’t have one, I’d highly recommend it) and lined each cup with __ strips of prosciutto before adding the cauliflower.

You could also use bacon. If you do use bacon, please let me know how it turns out…because I’m practically salivating just thinking about it.

Anyway, the saltiness from the prosciutto/bacon will definitely help balance the cheesiness of the cauliflower. After this comes out of the oven…oh my goodness.

And the macros are great too! Based on a serving size of one jumbo cup here’s the nutrition info:

Keto Three Cheese Cauliflower Mac and Cheese Cups

These Keto Three Cheese Cauliflower Mac and Cheese Cups are an easy way to control portions while enjoying a delicious, low carb pasta substitute.

Author:Hey Keto Mama

Yield:4 Jumbo Cups 1x



1 medium head fresh cauliflower

2 tablespoons salted butter

2 tablespoons diced onion

2 cloves garlic, minced

2 ounces cream cheese, softened

1/4 cup heavy whipping cream

1/2 teaspoon Italian seasoning of choice

Salt and Pepper, to taste

1/4 teaspoon xanthan gum*

1 cup spinach, sliced into strips

3/4 cup white cheddar, shredded

1/4 cup mozzarella, shredded

12 slices prosciutto**

6 tablespoons Parmesan cheese, shredded


Preheat oven to 400 degrees.

Add a couple cups of water to a large pot, place steamer basket into pot above water, and bring to boil. While the water is heating, prepare cauliflower.

Remove core and leaves from cauliflower. Chop into bite-size pieces. When water is boiling, carefully add cauliflower to steamer basket. Cover and let steam for 5-7 minutes or until fork tender.

Prepare sauce while cauliflower is steaming. When finished, turn off heat and set aside until ready to add to sauce.


In skillet over medium-low heat melt butter. Add onion and cook for 2-4 minutes until onion is tender and becoming translucent.

Add garlic and softened cream cheese. Softened cream cheese will be easier to smooth into sauce. Using wooden spoon or rubber spatula, press cream cheese flat into pan to help smooth as it warms and gently stir.

Add spinach, white cheddar, mozzarella to sauce and turn off heat. Continue stirring for a few minutes, until spinach begins to wilt and cheeses are fully melted and smooth.

Add steamed cauliflower to pan and fold into cheese sauce. I did not remove any moisture from mine. (See notes section)

Using large muffin tin (1 cup capacity) place two slices of prosciutto in X to cover the bottom of the tin and stretch up around the sides as much as possible. It may rip a little, that’s ok. Just be sure the bottom is covered.

Place 1/2 cup of cheesy cauliflower mixture into prosciutto cups and top with 1 tablespoon of Parmesan.

Bake for 15-20 minutes or until bubbly and brown. Serve warm.


SERVING SIZE NOTE: I have not made this in smaller muffin tins. If you do, it will make more servings and you would likely only need 1 slice of bacon/prosciutto per cup. Adjust personal macros accordingly in a program such as My Fitness Pal. It will also alter the amount you need per cup.

If specific weight is important to you, place empty bowl on food scale and add cauliflower and cheese mixture. Weigh mixture in grams and divide by 6 to get more accurate serving amount.

*xanthan gum is a thickening agent. I added to the cheese sauce to ensure it stayed together in the cups. If you prefer not to eat this ingredient or do not have it, feel free to omit. Sauce may be more runny.

**Prosciutto is a dry cured ham. You can find this in the deli section often near the higher quality cheese. Feel free to swap bacon and adjust the cook time and nutrition accordingly.

Steaming cauliflower: If cauliflower seems super excessively wet or soggy (this can happen in microwave steamer bags), remove some of the water with a towel or pat down dry. It does need some moisture to complete sauce. I used the Instant Pot for this step. 1 cup of water, cauliflower pieces on steamer rack, close lid and set to “steam” for 1 minute. Quick release pressure.

Frozen cauliflower: you may use frozen cauliflower for this but I have not tried it myself so you may need to remove excess water and intuitively adjust the recipe.

These cups are large and could easily be a meal. For a side dish, we found sharing one was plenty.

Please note that I am not a certified nutritionist. Any nutritional information that is discussed or disclosed in this post should only be seen as my best amateur estimates based on NET carbs. If nutrition is important to you, I highly encourage you to verify any data you see here with your favorite nutrition calculator.

Reader Interactions


I am assuming I can multiply the one cup nutrition info by 4 and put into smaller cups to get a smaller meal . If I fill 9 cups I can then just divide the total by how many cups I fill. Every once in a while I get a craving for mac n cheese…this should just take care of that nicely.

Blessings Anne

Okay, you just nailed me. When you mention about expecting food substitutes to taste like the “real” thing? that is totally me! I never really thought about it. That is why I was struggling with a keto diet. I wanted things to replace the things I love. Then, when they didn’t, I got discouraged. Thank you!! You have inspired me to restart my keto woe as I have not only slipped off the track, I totally derailed and gained back 10 of the 20 pounds I started losing. Thank you.

This recipe does look amazing, and will try it soon, as I love Prosciutto.

Just made this tonight. First impression: it tastes just like the risotto I used to make (which I miss). In other words, this recipe is delightful!

I used 1 bag of frozen riced cauliflower from Whole Foods to skip a few steps. Seemed to work well with less mess. I also used a traditional muffin tin. I filled all 12 exactly using a 3Tbsp scoop … that I used to use for muffins and cupcakes ???? This will go into the regular rotation.

These smell amazing and look amazing AND before I even take a bite, I know I am going to like them – cauliflower, cheese, and bacon!!! Yum! I’m not sure if I used the correct amount of cauliflower but I would prob buy more Prosciutto next time. I used a regular muffin pan since that is all I had and I only was able to make 7 total and there wasn’t enough Prosciutto.

Updated – they are deliciously!!! Don’t skimp on the Prosciutto as it hold the cup together when taking them out of the muffin pan and afterwards. I will be making these again for sure ??

I decided I wanted a simple casserole version without the prosciutto nor the spinach, although they both would work in this modification. I recommend ROASTING/BAKING the cauliflower versus boiling and you won’t have to worry about excess moisture. Plus, the roasting imparts a different/better flavor than boring boiled/steamed cauliflower in my experience. Everything else prepared much the same except I did not use/need the xanthum gum, but added 1/2 cup sour cream. Threw it all in a casserole to bake and it is incredible!!! Definitely doing again.

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Welcome to Hey Keto Mama! I’m Sam, a lover of the kitchen and everything low carb. On my site you’ll find keto tips, tricks and resources as well as easy keto recipes to satisfy your cravings and keep you on track!


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I am not a Registered Dietitian, certified fitness instructor, doctor, or health professional. My blog posts are my thoughts, experiences, and successes and may not be recommended for all people. Please consult a doctor or trained professional for specific weight, health, fitness, or mental health counseling.

Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"

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