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Friday Foodie – Low-Carb Mac And Cheese

As a type 2 diabetic, you no doubt realize that carbohydrates can raise your glucose level. You do not need to eliminate carbs entirely. Some of them, like whole grains, fruits and vegetables, contain fiber, vitamins, and minerals. However, you should limit your intake in order to keep your sugar under control.

The following recipe is one I made some time ago and my family all thought it was potato, until I told them it was cauliflower. Cauliflower is a low-carb vegetable that is rich in Vitamin C, (one cup of raw florets has more than half your daily requirement) and also contains fiber, potassium, and folate. You can use cauliflower as a substitute for rice, potatoes or pasta as in the following recipe.

If you love macaroni and cheese, you would love this recipe. I call it Cheesy Cauliflower Pie.


  • 8 cups chopped cauliflower florets, 1/2-inch pieces (26 oz)
  • 1 tbsp butter or magarine
  • 2 teaspoons olive oil
  • 1/4 cup minced onion
  • 3 tbsp flour
  • 2 cups almond milk
  • 2 cups sharp cheddar
  • 1/2 teaspoons salt
  • 1/2 teaspoon paprika


  • Preheat the oven to 375ºF.
  • Place 1 inch of water in a large pot with 1 teaspoon salt and bring to a boil. Add the cauliflower and cook until tender crisp, 6 to 7 minutes. Drain and set aside in a large bowl.
  • Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes.
  • Stir in flour. Reduce heat to low and cook, stirring continually 3 – 4 minutes.
  • Add the milk and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with 1/2 teaspoon salt, black pepper, and paprika.
  • Once it becomes thick, remove from heat completely onto another burner if possible. Add the cheddar cheese, 1/4 cup at a time mixing well until cheese is all melted.
  • Stir in cooked cauliflower, then pour into a baking dish. Sprinkle breadcrumbs on top and bake until golden brown, about 15 to 20 minutes.

For a quicker meal, you can make this on the stove top without putting it into the oven. Enjoy

Nutrition Information:

Serving: 1 1/4 cups, Calories: 233kcal, Carbohydrates: 14g, Protein: 14g, Fat: 14.5g, Saturated Fat: 8.5g, Cholesterol: 36mg, Sodium: 326mg, Fiber: 3.5g, Sugar