Cauli Mac and Cheese

Atkins Cauli Mac and Cheese
Net Carbs
Prep Time: 15 Minutes
Style: American
Cook Time: 20 Minutes
Phase: Phase 1









calculator How are Net Carbs Calculated?


  • 1 head large (6-7" dia) Cauliflower
  • 1 cup Heavy Cream
  • 2 oz Cream Cheese
  • 1.5 tsp Mustard
  • 1.5 cup shredded Cheddar Cheese
  • 1 clove Garlic
  • 1 tsp Salt
  • 0.25 tsp White Pepper
  • 0.25 tsp Original Pepper Sauce


  1. Preheat oven to 375°F and prepare a baking dish with olive oil spray.  Heat a large pot of water to boiling and add 1/2 tsp salt.  Remove stem and leaves from cauliflower.  Cut into small bite sized pieces and place in the boiling water; cook until crisp-tender; about 5 minutes.  Drain well then pat between paper towels to remove all moisture.
  2. In a medium sauce pan bring the cream to a simmer, whisk in the cream cheese and powdered mustard until smooth.  Add the shredded Cheddar, minced garlic, 1/2 tsp salt, white pepper and pepper sauce (Tabasco®, to taste) whisking until the cheese melts; about 1-2 minutes. Remove from the heat and stir in the cauliflower.  Pour into the baking dish and top with remaining 1/2 cup of cheese.  Bake for 15 minutes until browned and bubbly.  

How to Calculate Net Carbs

In the Atkins Nutritional Approach®, the Net Atkins Count™ is calculated by subtracting the number of grams of fibre and sugar alcohols (also known as polyols) from the total grams of carbohydrates in whole foods. This reflects the idea that fibre and sugar alcohols minimally impacts blood sugar levels at the doses present in the products.