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Keto Mac and Cheese with Sausage fits perfectly into a low carb diet – but the entire family will love it too!Whether you are eating lower-carb these days, or looking for a delicious way to eat more vegetables – this Keto ‘Mac’ and Cheese with Sausage will fit the bill! To keep things lower carb, we swapped in cooked cauliflower for pasta – and we added chicken sausage to the dish, but you can leave that out, or swap in another sausage of your choice. (Just be sure to adjust the nutritional calculation if you make any changes to the recipe.)
How do I make Keto Mac and Cheese?To begin, we cooked the sausage and cauliflower. For quick and easy cleanup, we roasted the sliced sausage and cauliflower florets together on a sheet pan in the oven. While that cooked, we mixed up a creamy cheese sauce – combining cream cheese, cheddar cheese, Parmesan cheese, butter, milk, and some chicken stock, as well as seasonings. To thicken the sauce, we added a few eggs, which also helps to keep this a lower-carb mac and cheese recipe. Once the cauliflower and sausage is cooked through, spoon the cheese mixture over it and mix to combine – then serve. Atkins Eat Right, Not Less cookbook. We followed the general guidelines of the recipe, however adapting it slightly to suit our tastes and cooking style. In the Atkins original recipe, a keto flour mix was used to thicken the sauce. We decided to simplify the thickening with just a few eggs, rather than buying a specialty ingredient. You may like these other cauliflower recipes:
- Air Fryer Cauliflower Crust Pan Pizza
- Creamy Cauliflower Chowder
- Fusilli with Cauliflower (Fusilli con Cavolfiore)
- Hummus with Caramelized Cauliflower and Onions
- Oven Roasted Cauliflower with Crunchy Topping
1 pound chicken sausage
1 ½ pounds trimmed cauliflower florets (start with a 2-pound head)
1 ½ tablespoons fresh garlic, chopped fine
1 tablespoon extra-virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ cup whole milk
½ cup low sodium broth (bone or vegetable or chicken broth)
4 ounces cream cheese
2 tablespoons butter
1 cup sharp cheddar cheese, shredded
1 cup Parmesan cheese, shredded
¼ teaspoon dry mustard
¼ teaspoon freshly grated nutmeg
Few shakes Worcestershire sauce
Few shakes hot sauce
2 whole eggs, beaten in a medium bowl
Preheat oven to 350 degrees F and line a sheet tray with parchment paper.
Cut each sausage link into eight pieces and place on the sheet tray with the cauliflower florets and garlic.
Drizzle on oil and sprinkle with salt and pepper.
Cover with foil and bake for 30-35 minutes until the cauliflower is tender.
While the cauliflower is cooking, make the cheese sauce.
In a medium to large pot, add milk, broth, cream cheese and butter and over medium heat, whisk until melted.
Add cheddar, Parmesan, mustard, nutmeg, Worcestershire sauce and hot sauce and stir over medium heat until the cheese has melted.
Ladle a few spoonful’s of the cheese mixture into the bowl with the beaten eggs, whisking as you add and continue to add the hot mixture to the eggs until a full cup has been whisked in (this is to temper the eggs so they do not scramble). Then whisk the egg mixture back into the pot and cook and whisk continually until the mixture has thickened, about another minute after adding the eggs. Remove from heat.
When the cauliflower is tender, reheat the cheese mixture to hot but do not let it boil. Remove from heat and toss in the cauliflower and sausage mixture and serve.
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