I love thisrecipe because i love finding great ways to incorporate into my family's meals. Cauliflower is usually pretty bland and unexciting, but if you know how to work it just like in this recipe it can be completely delicious in addition to being full of nutrients !!

These Keto Three Cheese CauliflowerMac and Cheese Cups are an easy way to control portions while enjoying a delicious , low carb parta substitute.


  • 1 medium head fresh cauliflower
  • 2 tablespoons salted butter
  • 2 tablespoons diced onion
  • 2 cloves garlic, minced
  • 2 ounces cream cheese, softened
  • 1/4 cup heavy whipping cream
  • 1/2 teaspoon Italian seasoning of choice
  • Salt and Pepper, to taste
  • 1/4 teaspoon xanthan gum
  • 1 cup spinach, sliced into strips
  • 3/4 cup white cheddar, shredded
  • 1/4 cup mozzarella, shredded
  • 12 slices prosciutto
  • 6 tablespoons Parmesan cheese, shredded


  • Preheat oven to 400 degrees.
  • Add a couple cups of water to a large pot, place steamer basket into pot above water, and bring to boil.
  • While the water is heating, prepare cauliflower.
  • Remove core and leaves from cauliflower. Chop into bite-size pieces. When water is boiling, carefully add cauliflower to the steamer basket.
  • Cover and let steam for 5-7 minutes or until fork tender.
  • Prepare sauce while cauliflower is steaming.
  • When finished, turn off heat and set aside until ready to add to sauce.

For Sauce

  1. In the skillet over medium-low heat melt butter.
  2. Add onion and cook for 2-4 minutes until onion is tender and becoming translucent.
  3. Add garlic and softened cream cheese. Softened cream cheese will be easier to smooth into the sauce.
  4. Using a wooden spoon or rubber spatula, press cream cheese flat into the pan to help smooth as it warms and gently stirs.
  5. Pour in heavy whipping cream, seasoning, and xanthan gum.
  6. Stir ingredients until smooth, raising the temperature slightly if needed to get sauce fully mixed.
  7. Add spinach, white cheddar, mozzarella to the sauce and turn off heat.
  8. Continue stirring for a few minutes, until spinach begins to wilt and cheeses are fully melted and smooth.
  9. Add steamed cauliflower to pan and fold into cheese sauce. I did not remove any moisture from mine. (See notes section)
  10. Using large muffin tin (1 cup capacity) place two slices of prosciutto in X to cover the bottom of the tin and stretch up against around the sides as much as possible.
  11. It may rip a little, that’s ok. Just be sure the bottom is covered.
  12. Place 1/2 cup of cheesy cauliflower mixture into prosciutto cups and top with 1 tablespoon of Parmesan.
  13. Bake for 15-20 minutes or until bubbly and brown. Serve warm.


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