Keto Macaroni Elbows Recipe: A Guide to Low-Carb Comfort Food

Macaroni and cheese has been a beloved dish for generations, evoking feelings of nostalgia and comfort. However, traditional mac and cheese is often high in carbohydrates, making it unsuitable for those following a ketogenic or low-carb diet. Fortunately, there are now ways to enjoy this classic dish without compromising your dietary goals. This article explores several keto-friendly macaroni elbow recipes, offering options for both pasta and cauliflower-based versions.

The Allure of Mac and Cheese

Macaroni & Cheese has been a STAPLE in many diets through childhood, into college, during adulthood, and even now as it’s carried over into motherhood. It’s definitely a favorite food. Not just because of the nostalgia it brings about as we remember all those BLUE box blues (Kraft Mac) that people made regularly as a kid, but because it’s a the top of the comfort food list. Have a bad day? Mac and Cheese surely will fix it. Been raining for 10 days straight? Mac & Cheese will do the trick. Just got over having a cold or the flu? The first thing many want to eat is Mac & Cheese. Mac & Cheese ALWAYS sounds like a good idea.

The Keto Challenge: Reimagining Mac and Cheese

For those who have embraced a ketogenic lifestyle, the high carbohydrate content of traditional macaroni and cheese presents a challenge. The good news is that with a few clever substitutions, it's possible to recreate the creamy, cheesy, and satisfying experience of mac and cheese while staying within the boundaries of a keto diet.

Option 1: Low Carb Mac & Cheese with Keto Macaroni Noodles

This recipe utilizes low-carb macaroni elbow noodles to closely mimic the texture and appearance of traditional mac and cheese.

Ingredients:

• Low-carb elbow macaroni (such as those from The Great Low Carb Bread Co.)
• 1/4 cup butter
• Almond flour
• Heavy cream
• Shredded jack cheese
• Shredded cheddar cheese
• Cheese slices (for topping)

Instructions:

1. Preheat oven to 350 degrees F.
2. Boil the low-carb elbow macaroni in salted and oiled, boiling water for 10 minutes, stirring occasionally to prevent sticking.
3. In a saucepan, melt 1/4 cup butter.
4. Once hot whisk in almond flour.
5. Slowly stir in heavy cream. Continue to stir until sauce has thickened.
6. Remove saucepan from heat and quickly stir in shredded jack and cheddar cheese. Continue to whisk until cheese is completely melted.
7. Add the cheese slices on top.
8. Bake covered in foil for 20 minutes at 350.
9. Remove foil and bake for an additional 5 minutes.

Recipe Notes:

• The pasta recommended is low carb (7g net), however it does include wheat and wheat gluten.
• The noodles do have gluten in them, which some try to stay away from most of the time, but a little gluten to be able to have a favorite food of time every once in a while and STILL stay in ketosis.
• The texture is a little bit different than a regular macaroni noodle. They don’t get quite as soft. It would be described more like an al dente noodle (even if when they’re thoroughly cooked).
• The package on the low carb noodles, lists 4 servings total, but this recipe makes 6 servings.

Option 2: Keto Cauliflower Mac and Cheese

For a gluten-free and vegetable-rich alternative, cauliflower can be used in place of macaroni. This option is also ideal for those who want to further reduce the carb content of the dish.

Read also: Easy Low-Carb Cheese Crackers

What Is Cauliflower Mac and Cheese?

Cauliflower Mac and Cheese is the low-carb version of the classic comfort dish that traditionally uses pasta. In this case, tender cauliflower florets take the stage, swapping out the macaroni and keeping the carb count low. A must-try for anyone on a ketogenic diet or simply trying to cut down on carbs.

Ingredients:

• Cauliflower florets
• Cream cheese
• Milk
• Shredded cheddar cheese
• Shredded mozzarella cheese
• Garlic powder
• Chili powder
• Dried herbs
• Salt and pepper
• Optional toppings: bacon, pork rind crumbs, parmesan cheese, melted butter

Instructions:

1. Preheat oven to 375˚F.
2. Place 1 inch of water in a large pot or large saucepan with a pinch of salt and bring to a boil.
3. Add cauliflower florets to the boiling water and cook for 8 to 9 minutes or until tender-crisp. Drain cauliflower in a colander and set aside.
4. Butter a 9×13 baking dish; set aside.
5. Pour milk into the same pot that you used for the cauliflower, and set over medium heat.
6. Add the cream cheese to the milk and whisk until cream cheese is completely melted.
7. Stir in dried parsley, garlic powder, chili powder, salt, and pepper.
8. Add 1 cup shredded cheddar cheese and 1 cup shredded mozzarella cheese; gently whisk until cheeses have completely melted.
9. Add the cauliflower florets back into the pot, and using a large spoon, gently stir around until everything is covered in cheese sauce.
10. Transfer the cauliflower mixture to previously prepared baking dish; sprinkle with remaining cheddar cheese and set aside.
11. In a small bowl, combine pork rinds crumbs, parmesan, and melted butter; mix and stir until well combined.
12. Sprinkle the pork rinds mixture in an even layer over the cauliflower.
13. Bake, uncovered, for 18 to 20 minutes, or until hot and bubbly.
14. In the meantime, dice the bacon and fry it to a desired crispness.

Tips for Perfect Cauliflower Mac and Cheese:

• Tenderness of Cauliflower: Be mindful not to overcook your cauliflower, as it can become mushy.
• Make sure that the cream cheese you are using is softened. If it isn’t, it will curdle.
• Feel free to play around with the toppings.

Roasting Cauliflower:

Roasting takes little more time, but it’s so easy! Just cut your cauliflower into florets (or any shape you like for that matter) then rub/coat it with a little avocado oil, put on a oiled sheet pan , and bake it at 375 degrees F for 25-30 minutes, flipping them over/stirring every 10 mins or so for even roasting.

Option 3: 3-Ingredient Keto Mac and Cheese

This recipe is based on a foolproof mac and cheese that calls for just 3 ingredients and requires NO flour or thickeners.

Ingredients:

• Keto macaroni (such as the Great Low Carb Bakery brand)
• Heavy cream
• Shredded cheese

Instructions:

1. Start by cooking the macaroni in boiling water, as per the instructions.
2. While the pasta is cooking, add the heavy cream into a small saucepan and place it over medium heat.
3. Once the cream begins to bubble, reduce it to low and stir through the cheese.
4. Add the drained pasta into the cheese sauce and remove from the heat.
5. Mix until combined and serve immediately.

Recipe Notes:

• Avoid using ones that are konjac-based, often referred to as shirataki noodles. These do not have the right texture to hold onto the cheese sauce and will separate.

General Tips for Keto Mac and Cheese

• Cheese Selection: Experiment with different cheese combinations to find your perfect flavor profile. Cheddar, mozzarella, jack, and Gruyère are all excellent choices.
• Thickening the Sauce: If you prefer a thicker sauce, consider adding a small amount of xanthan gum or cream cheese.
• Seasoning: Don't be afraid to experiment with different seasonings to enhance the flavor of your mac and cheese. Garlic powder, onion powder, smoked paprika, and mustard powder are all great options.
• Add-ins: Get creative with your add-ins! Cooked bacon, sausage, vegetables, or herbs can add flavor and texture to your dish.

Storing and Reheating

To store: Keto macaroni and cheese should always be stored in the refrigerator, covered. Reheating: Add 1-2 tablespoons of water or milk and microwave for 30-40 seconds, or until warm.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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