Rose Mary Mogan


I had planned on calling this a FAUX MAC & CHEESE CASSEROLE by using Cauliflower for the pasta in my original recipe, but when my husband went to the store they only had medium heads instead of large & IT WAS $5.00, so I had to add Broccoli to have enough for the dish.

I don't believe you will miss that it is not pasta because it is so darn good & cheesy. This recipe has 4 NET CARBS per serving, & 259 calories per serving, you can cut the calories more by using LOW FAT CHEESES, but since I am already compromising by using Cauliflower instead of pasta, I didn't want to jeopardize the taste.


☆☆☆☆☆ 0 votes

35 Min
30 Min


  • 1 medium
    cauliflower head about 4 cups
  • 2 bunch
    broccoli, about 4 cups
  • 2 c
    colby and monterey jack cheese, finely shredded
  • 12 oz
    can evaporated milk
  • 1/2-3/4 c
    heavy whipping cream
  • 3 Tbsp
    almond flour
  • 3 clove
    garlic, minced
  • 1 medium
    shallot chopped
  • 2 c
    mild cheddar cheese shreds
  • 1/3 c
    dried chopped chive
  • 1/2 c
    grated parmesan cheese
  • 1 c
    shredded mozzarella cheese



  1. Preheat oven to 350 degrees F. I served this Cheesy side dish with BABY BACK RIBS, based in a HOMEMADE SUGAR FREE BBQ SAUCE. I will share the recipe soon.
  2. This is the amount of Broccoli and Cauliflower that I used in this recipe, it came to about 8 total combined cup for both. I cored the cauliflower & cooked it whole, then trimmed the broccoli stems and cut them in large pieces.
  3. Fill a large pot or saucepan half filled with water, cover with a lid, and heat over medium high heat and bring to a boil. NOTE: I DID NOT ADD SALT TO THE WATER BY CHOICE. You may want to add salt if desired. Cook about 5 to 7 minutes, then drain in colander.
  4. Add hot veggies back into pot and cover with a lid so that the excess liquid can drain into the pot. Then retrieve veggies by hand and break into smaller pieces
  5. Chop the shallot and mince the garlic & add into a medium size sauce pan, add in the butter, then heat over medium low heat till butter melts, and shallots and garlic begin to cook, add in the almond flour and stir to blend together then add in the evaporated milk, & whisk or stir until milk becomes slightly thickened, add in the heavy cream and continue to cook, add steak seasoning, & stir as mixture begins to thicken slightly, add in the finely shredded colby and monterey jack cheese. Continue to stir.
  6. Now add in the parmesan cheese, one cup of the cheddar. Can remove from heat, if desired. and stir until cheese melts.
  7. Now add some of the cooked broccoli and cauliflower into the cheese mixture, stirring carefully, so as not to break the veggies into tiny pieces. Repeat until all the veggies has been added.
  8. Spray a 9 X13 Size casserole dish with non stick cooking spray. Add half of the cheesy veggies to the dish then top with half of the mozzarella and half the remaining cheddar. Repeat with the veggies, and top with the remaining cheeses.
  9. Place dish in preheated 350 degree F. oven and bake for 30 to 35 minutes until casserole is hot and bubbly or cheese melts. Remove from oven allow to cool about 10 to 15 minutes before serving.
  10. NUTRITIONAL INFORMATION FOR THIS RECIPE: Serves 15 as a side. Calories 259, Fat 19 G, Cholesterol 61Mg.,Sodium 411Mg, Potassium 266Mg, Total Carbs6 G, Dietary Fiber 2 G, NET CARBS PER SERVING 4, Sugars 4, Protein 15G.

Printable Recipe Card


Course/Dish: Vegetables
Main Ingredient: Vegetable
Regional Style: American
Dietary Needs: Low Carb

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