Irresistible Keto Pulled Pork Mac and Cheese Recipe for Low-Carb Comfort Food Lovers!

For those following a ketogenic diet, the idea of enjoying mac and cheese might seem like a distant memory. However, with a few clever substitutions, it's entirely possible to indulge in a creamy, cheesy, and satisfying mac and cheese while staying true to your low-carb lifestyle. This recipe combines the classic comfort of mac and cheese with the smoky, savory goodness of pulled pork, creating a dish that's both delicious and keto-friendly. This keto pulled pork mac and cheese features macaroni noodles smothered in a rich, cheesy cheddar sauce and tossed with BBQ pulled pork. It’s then topped with even more pulled pork and cheese and baked to bubbly, melty, gooey perfection.

The Keto Mac and Cheese Revolution

Traditional mac and cheese is a no-go on the keto diet due to its high carbohydrate content, primarily from the pasta. This low-carb version swaps out the pasta for cauliflower, a versatile and nutritious vegetable that's naturally low in carbs. The combination of cauliflower and a blend of cheeses creates a creamy, cheesy base that rivals the original.

Ingredients and Substitutions

Here's a breakdown of the key ingredients and potential substitutions for keto pulled pork mac and cheese:

Cauliflower: The star of the show, replacing traditional pasta. Use fresh or frozen cauliflower florets.
Cheese: A blend of cheeses is essential for achieving the right flavor and texture. Cheddar, mozzarella, and cream cheese are a popular combination, but you can experiment with other melting cheeses like Colby or Monterey Jack. Avoid hard cheeses like Parmesan in the sauce, as they can become gritty.
Pulled Pork: Adds a smoky, savory element to the dish. Use leftover pulled pork or make a fresh batch.
Heavy Cream: Contributes to the creaminess of the sauce.
Butter: Used for sautéing and adding richness to the sauce.
Broth/Stock/Water: Adds moisture to the cheese sauce, preventing it from becoming too thick. Pork jelly or broth from the pulled pork roast can also be used.
Arrowroot Starch: A low-carb thickening agent.
Seasonings: Salt, pepper, garlic powder, smoked paprika, and hot sauce (optional) enhance the flavor of the dish.
Pork Rinds (Optional): Crushed pork rinds add a satisfying crunch to the topping.
Green Onions (Optional): Sliced green onions add a fresh, vibrant garnish.
BBQ Sauce (Optional): For those who enjoy a touch of sweetness and tang, sugar-free BBQ sauce can be added over the pork before baking or served on the side.

For the classic variation, you'll need:

Elbow macaroni (or other short pasta shape; gluten-free pasta will also work)
Butter and flour (for the roux)
Milk (whole milk or 2% milk; unsweetened, unflavored plant-based milk can also be used)
Cheddar cheese (or other melting cheese)

Step-by-Step Instructions: Keto Mac and Cheese with Pulled Pork

Here's a detailed guide to making keto pulled pork mac and cheese:

Read also: Easy Low-Carb Cheese Crackers

1. Prepare the Cauliflower:

Steaming: Steam the cauliflower florets until tender. This can be done in the microwave (5-6 minutes), on the stovetop with a steamer basket (5-8 minutes), or in a large pan with a small amount of water (covered, 5-8 minutes).
Roasting: Roasting the cauliflower helps to release water and caramelize, adding a richer flavor. Toss cauliflower florets with olive oil, salt, and pepper, then spread on a baking sheet and roast at 375°F (190°C) for about 40 minutes, until tender and lightly golden.
Blanching: Blanch the cauliflower florets by dropping them into boiling water for 1-2 minutes, then immediately transferring them to a bowl of ice water. This helps to maintain their texture.

2. Make the Cheese Sauce:

Melt butter in a skillet over medium heat. Sauté minced garlic and the white parts of sliced green onions until fragrant.
Add cream cheese, shredded mozzarella, and cheddar cheese to the skillet. Mix until the cheese starts to soften and melt.
Slowly stir in heavy cream and broth (or pork jelly/broth). Continue stirring until the cheese sauce is smooth, thick, and creamy. Be sure to scrape the bottom of the pan to prevent sticking. Season with salt, pepper, and other desired seasonings.

3. Combine Cauliflower and Cheese Sauce:

Toss the steamed or roasted cauliflower florets in the cheese sauce, ensuring they are evenly coated.

4. Add the Pulled Pork:

Stir half of the shredded pulled pork into the mac and cheese mixture.

5. Assemble and Bake (Optional):

Transfer the mixture to a baking dish. Top with the remaining shredded pulled pork and cheese. Sprinkle crushed pork rinds (optional) over the top.
Bake in a preheated oven at 350°F (175°C) for 15-20 minutes, or until the cheese is melted and bubbly. For a golden and crispy topping, broil for the last 2-3 minutes, watching closely to prevent burning.

6. Garnish and Serve:

Garnish with sliced green onion tops and a drizzle of keto BBQ sauce (optional). Serve immediately.

For the classic variation:

Preheat the oven to 350°F (175°C) and grease a 9x13-inch baking pan.
Cook the pasta according to package directions, salting the water. Reserve 1 cup of pasta water before draining.
Make the béchamel sauce: Melt butter in a large saucepan over medium heat. Whisk in flour and cook for 1-2 minutes, whisking constantly. Gradually add milk, whisking as you go. Reduce heat to low and cook until the sauce thickens. Season with salt and pepper.
Stir in cheese, one cup at a time, until melted and incorporated. Add pasta water if the sauce is too thick.
Turn off the burner and stir in the macaroni. Stir in half of the shredded pork.
Spread the mixture into the baking pan, top with the remaining pork and cheese.
Bake for 15 minutes, or until the cheese is melted.

Serving suggestions include a fresh green salad or roasted broccoli to balance the richness of the dish.

Tips and Tricks for the Perfect Keto Mac and Cheese

Don't skip the roasting: Roasting the cauliflower helps to release water and caramelize, adding a richer flavor to the mac.
Use a variety of cheeses: Experiment with different cheeses to find your favorite flavor combination.
Adjust the thickness of the sauce: If the cheese sauce is too thick, add more heavy cream or broth until it reaches the desired consistency.
Add some heat: Kick up the heat with a dash of hot sauce or a pinch of red pepper flakes.
Make it ahead of time: Prepare the mac and cheese ahead of time and store it in the refrigerator for up to 2 days. When ready to bake, add the pulled pork and bake as directed.
Customize the toppings: Get creative with your toppings! Try adding bacon, jalapenos, or other low-carb ingredients.

Variations and Additions

Bacon: Fold crumbled cooked bacon into the cauliflower and cheese mixture for added flavor and protein.
Spicy: Add a pinch of red pepper flakes or a drizzle of hot sauce to the cheese sauce for a spicy kick.
Vegetarian: Omit the pulled pork for a vegetarian version. Add other vegetables like broccoli, mushrooms, or spinach.
Carnivore: Omit the cauliflower completely and pour the cheese sauce over the pulled pork.
Deconstructed: Serve the cauliflower, cheese sauce, and pulled pork in separate layers for a deconstructed presentation.

Making it Ahead and Storing

Keto pulled pork mac and cheese can be made ahead of time and stored in the refrigerator for up to 3 days. To reheat, bake in a preheated oven at 350°F (175°C) for 20 minutes, or until heated through. You can also reheat individual portions in the microwave in 30-second intervals until warm.

Nutritional Information

Nutritional information is an estimate and may vary depending on the specific ingredients and brands used. Be sure to calculate the nutritional information based on your own ingredients for the most accurate results. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Read also: Magnesium Supplements for Keto

tags: #keto #pulled #pork #mac #and #cheese