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close up of a skillet with keto cauliflower mac and cheese, chicken thighs, and spinach
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5 from 6 votes

Keto Mac and Cheese

Keto Mac and Cheese with cauliflower, chicken thighs, and spinach is a one-pan dish made in 30 minutes, perfect as a low-carb and gluten-free family meal just like these 30 low-carb dinner recipes.  It's creamy, comforting, and tastes like macaroni and cheese but without the carbs!
Course:Main Course
Keywords:cauliflower mac and cheese, keto mac and cheese
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 people
Calories983 kcal
Cost $ 2.00 per person


  • 1 cast iron skillet large
  • stovetop
  • whisk


  • 2 ½ lbs chicken thighs bone-in, skin-on (about 4-6 thighs)
  • 3 teaspoon salt
  • ¾ teaspoon ground black pepper
  • ½ teaspoon paprika
  • 2 tablespoon vegetable oil
  • 16 oz frozen cauliflower florets If you want, add one extra cup of cooked cauliflower to the pan and mix with the sauce.
  • 1 tablespoon butter
  • 2 cups heavy whipping cream
  • 8 oz cream cheese softened
  • 2 cups shredded sharp white cheddar If your sauce is not thick enough, add 1 extra cup of cheese to the sauce and mix well until melted before adding the cooked cauliflower to the pan. Or, add ½ teaspoon xanthan gum to the sauce and mix until smooth and thickened.
  • 1 cup fresh baby spinach
  • 1 tablespoon chopped chives


  • Preheat the oven to 425° F (220° C). Pat dry the chicken thighs with a paper towel and season them on both sides. NOTE: Make sure to remove the thighs out of the fridge about 30 minutes before cooking!
  • Heat oil in a 12-inch cast-iron skillet over medium-high heat and sear chicken thighs skin side down for 3-4 minutes or until browned.
  • Flip the thighs and bake for about 18-20 minutes.
  • Meanwhile, while the thighs are baking, place cauliflower in a microwave-safe bowl with 2-3 tablespoons of water, cover with a plate, and cook for about 3-4 minutes, or until tender yet firm. Or, follow instructions on the frozen package. Drain well and set aside!
  • Transfer the baked chicken to a plate and cover with aluminum foil. If needed, place a cup of water into the pan and scrub the bottom with a wooden spoon to remove excess bits while heating on the stovetop. Pour the water out and dry inside with a paper towel.
  • Using the same pan, melt butter over medium heat and whisk in heavy cream, salt and pepper, cream cheese, and cheese until sauce is smooth and has thickened, about 2-4 minutes.
  • Lastly, add spinach and let it cook for 1 minute. Add the cooked cauliflower to the pan and coat with the sauce. Arrange the thighs on top, sprinkle chives, and serve our keto cauliflower mac and cheese with chicken.

Recipe Video

Recipe Notes

  • ★ Did you make this recipe? Please, give it a star rating below!! 
  • To make this dish paleo, use a cashew "cheese" sauce instead. 
  • For a dairy-free version, substitute almond milk, DF Greek yogurt, and DF mozzarella for whole milk, cream cheese, and regular cheese. 
  • If needed, substitute oil for butter.
  • Replace chives with any herb of your choice. 
  • If you don't have cauliflower, use broccoli.
  • If you love pasta yet are looking to cut calories, make this dish using half cauliflower and half-cooked macaroni.
  • Store leftovers in an airtight container in the fridge for about 3-4 days.
  • Freeze for up to about 3 months. Let thaw in the fridge and heat before eating. If needed, add a little bit of heavy cream for creaminess.  
  • Remove chicken skin before eating in order to cut on calories, if desired. 


Calories: 983kcal | Carbohydrates: 8g | Protein: 41g | Fat: 88g | Saturated Fat: 45g | Cholesterol: 352mg | Sodium: 1715mg | Potassium: 731mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2820IU | Vitamin C: 38.6mg | Calcium: 395mg | Iron: 2mg

** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

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