Guilt-Free Comfort Food

I think I’m getting this ketogenic diet thing together a bit. It’s hard when you’ve been trained to eat some kind of starch with everything and vegetables are the option. Being from a carb-rich city doesn’t make it any easier: chicken and rice, eggs and rice, crab and rice, fish and fries, shrimp and grits, and the list goes on. I’m not a big rice fan, but I do love potatoes, so low-carb is something of a struggle for me. Trying to lose weight and being drilled to believe that low-fat is the way to go and then trying to eat from the ketogenic diet and being told that HIGH fat is the way to go… imagine my mental overload!


I love macaroni and cheese but pasta is off limits on this eating plan. Fortunately for me I also love cauliflower. Before you go getting skeptical on me, cauliflower is just the base – the same way the macaroni noodles are. What makes this dish divine is the SEASONING! When you make it pretty much the same way you make macaroni and substitute cauliflower – which really doesn’t have a flavor so it takes the flavor of what you add to it – you don’t even realize that the pasta is missing. And when you smell the deliciousness coming out of your oven, your mouth will be salivating… just like mine was!



Six Cheese Cauliflower "Mac & Cheese"
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  • 1 160z. bag of frozen cauliflower, thawed
  • 2 oz. cream cheese
  • 2 Tbsp. butter
  • 1 egg
  • 1/2 C + 1 Tbsp. whole milk
  • 1/2 C sour cream
  • Salt
  • Old Bay seafood seasoning or seasoning salt
  • Sharp cheddar cheese
  • 5-Cheese Italian blend


  • Preheat oven to 375 degrees. Boil the cauliflower – in just enough salt flavored water to cover it – just until crisp-tender; about 5 minutes. Drain and set aside. Over medium heat melt cream cheese, butter, ½ cup milk, and sour cream together until smooth. Lower heat to simmer while you rough chop the cauliflower and sprinkle with Old Bay (or seasoning salt).
  • Mix together the egg and one tablespoon of milk and set aside. In an 8” x 8” baking dish, put the chopped, seasoned cauliflower, add the egg mixture and thoroughly combine. Slowly pour over the hot milk mixture stirring a little at a time until the cauliflower and egg has been tempered (bring the cold temperature of the eggs up to the warm temperature of the milk) to ensure that the eggs don’t begin to cook – no one wants scrambled eggs in their mac and cheese (at least I don’t)!
  • I don’t measure the cheese in my macaroni. I just don’t think it’s fair to my taste buds (or the macaroni) to limit the amount of cheesy heaven I’m expecting. I put a handful of cheddar and a handful of the five-cheese blend and then stir it in to distribute throughout. Once combined spread out another handful of each cheese blend on top and sprinkle with more Old Bay. Bake for 20 – 25 minutes and try not to burn your mouth taste testing when you take it out of the oven (like I almost did)!


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