Creamy Ham & Cauliflower “Mac” and Cheese Bake (Keto-Friendly)
Indulge in a rich and cheesy casserole that’s low in carbs but high in flavor! This bake replaces traditional pasta with mashed cauliflower, making it a satisfying and comforting meal perfect for a ketogenic or low-carb lifestyle.
Yields: 6-8 servings Prep time: 20 minutes Cook time: 40-45 minutes
Ingredients:
- 2 (12-ounce) bags frozen chopped cauliflower (about 6 cups total)
- 2 cups cooked ham, chopped into 1/2-inch cubes (leftover ham or pre-cooked ham steak works well)
- 1 ½ cups heavy whipping cream
- ½ cup full-fat sour cream
- 2 cups shredded sharp cheddar cheese, divided
- 1 cup cubed mozzarella cheese
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ¼ teaspoon salt (or to taste, as ham and cheese are salty)
- Non-stick cooking spray or butter for greasing
Equipment:
- Large pot with lid
- Potato masher or food processor
- 13×9-inch (3-quart) casserole dish
- Medium saucepan or pot
Instructions:
- Preheat Oven & Prepare Dish: Preheat your oven to 375°F (190°C). Lightly grease a 13×9-inch casserole dish with non-stick cooking spray or butter.
- Cook & Mash Cauliflower: Place the frozen chopped cauliflower in a large pot. Add just enough water to cover the cauliflower. Bring to a boil, then reduce heat to medium and cook until very tender, about 8-10 minutes. Drain the cauliflower thoroughly, pressing out as much excess water as possible to prevent a watery casserole. Transfer the drained cauliflower to a bowl and mash it with a potato masher to your desired consistency (smooth or slightly chunky), or pulse in a food processor for a smoother texture.
- Assemble First Layers: Spread the mashed cauliflower evenly in the bottom of the prepared casserole dish. Layer the chopped cooked ham evenly over the mashed cauliflower. Set aside.
- Prepare Cheese Sauce: In a medium saucepan over medium-low heat, combine 1 cup of the shredded sharp cheddar cheese, the heavy whipping cream, full-fat sour cream, black pepper, garlic powder, and salt. Cook, stirring constantly, until the cheese is melted and the sauce is smooth and heated through. Be careful not to boil the sauce rapidly.
- Pour Sauce & Top: Pour the hot cheese mixture evenly over the layers of ham and cauliflower in the casserole dish. Gently spread to cover all ingredients.
- Final Cheese Topping: Sprinkle the remaining 1 cup of shredded sharp cheddar cheese and the 1 cup of cubed mozzarella cheese over the top of the casserole.
- Bake: Bake for 40-45 minutes, or until the casserole is bubbly around the edges and the top cheese is melted, browned, and golden.
- Rest & Serve: Remove from the oven and let rest for 5-10 minutes before serving. This allows the casserole to set slightly, making it easier to serve.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the oven or microwave.
Recipe Analysis & Dietary Classification
This “Ham and Cheese Bake” is a prime example of a delicious and satisfying dish that perfectly aligns with specific dietary goals.
- High Protein: Yes, this recipe is very high in protein. Ham is a significant protein source, and the various cheeses contribute a substantial amount as well, making this a very satiating meal.
- Low-Carb: Yes, this recipe is low-carb. By substituting starchy potatoes or pasta with cauliflower, you drastically reduce the carbohydrate count. All other ingredients are naturally low-carb.
- Keto: Yes, this recipe is keto-friendly.
- Cauliflower: A cornerstone keto vegetable. Ensure it’s thoroughly drained to prevent watering down the dish.
- Ham: Naturally keto. Be mindful of any glazed hams that might have added sugars, but plain cooked ham is excellent.
- Heavy Whipping Cream, Sour Cream, Cheeses: All are high-fat, low-carb dairy products that are staples in a ketogenic diet.
- Seasonings: Keto-friendly.
