Low Carb Fried Mac & Cheese

You know those days when you just need something cheesy, fried, and comforting, but you don’t want to wreck your diet? I have been there a million times. That is exactly why I came up with this recipe. This Low Carb Fried Mac & Cheese is my absolute favorite “cheat code” for dinner. It tastes just like the deep-fried mac and cheese bites you get at restaurants, but without the heavy carbs or the guilt. Whether you are snacking on them during a movie or serving them as a side dish, these cauliflower-based patties are going to change the way you look at low-carb cooking forever.

Low Carb Fried Mac & Cheese

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Total Time: 15 minutes
• Servings: 5
• Calories: ~40 kcal per patty

Ingredients:

• 1 medium head cauliflower, cut into florets (approx. 20 oz / 570g)
• 1.5 cups shredded cheddar cheese (6 oz / 170g)
• 3 large eggs
• 2 tsp paprika
• 1 tsp turmeric powder
• 0.75 tsp dried rosemary
• 1 tbsp olive oil (0.5 fl oz / 15ml) for frying
• 1 tbsp coconut oil (0.5 oz / 14g) for frying
• 0.5 tsp salt (optional, to taste)
• 0.25 tsp black pepper (optional, to taste)

Instructions:

1. Prepare the Cauliflower Rice: Remove the stem and leaves from the cauliflower head (approx. 20 oz / 570g) and cut the rest into small florets. Place the florets into a food processor and pulse repeatedly until the cauliflower resembles the texture of short-grain rice.
2. Steam the Cauliflower: Transfer the riced cauliflower into a microwave-safe bowl. Microwave on high power for 5 to 7 minutes until it is soft and tender.
3. Extract Moisture (Critical Step): Carefully transfer the hot cauliflower onto a clean, thin kitchen towel or a double layer of paper towels. Let it cool slightly for 1–2 minutes to avoid burning your hands. Wrap the towel tightly around the cauliflower and squeeze firmly with your whole body weight to wring out as much liquid as possible. You want the cauliflower pulp to be very dry to ensure the patties become crispy, not soggy.
4. Create the Batter: Place the dried cauliflower pulp into a medium mixing bowl and ensure it has cooled to room temperature so it does not scramble the eggs. Crack 3 large eggs into the bowl one at a time, mixing gently after each addition.
5. Add Flavor and Bind: Add 1.5 cups (170g) of shredded cheddar cheese, 2 tsp of paprika, 1 tsp of turmeric, and 0.75 tsp of rosemary to the mixture. Use your hands or a spatula to mix everything thoroughly until you have a uniform, mouldable “dough.”
6. Form the Patties: Scoop a small amount of the mixture and roll it into a ball between your palms, then gently flatten it into a patty shape. Repeat this process until all the mixture is used.
7. Fry the Patties: Place a large skillet over high heat. Add 1 tbsp (15ml) of olive oil and 1 tbsp (14g) of coconut oil. When the oil is shimmering and very hot, carefully place the cauliflower patties into the pan.
8. Cook to Crisp: Immediately reduce the heat to medium-high. Fry the patties for 3 to 4 minutes on the first side until golden brown and crispy. Flip them gently and cook for another 3 minutes on the second side.
9. Serve: Remove the patties from the pan and let them rest on a wire rack or paper towel for 1 minute to drain excess oil. Serve warm over a bed of fresh spinach or enjoy as a standalone low-carb snack.

Nutritional Information

Estimates per serving (1/5 of recipe)

• Calories: 255 kcal
• Total Fat: 20g
• Total Carbohydrates: 6g
• Dietary Fiber: 2g
• Net Carbs: 4g
• Protein: 14g

(Note: As a professional chef, I recalculated these based on the standard weight of ingredients like cheddar cheese and eggs to ensure your blog provides accurate data. The original 39 calories was likely for a single small bite-sized ball rather than a full serving!)

Chef’s Pro Tips for Success

1. The “Dry” Rule is Golden: The most common mistake with cauliflower patties is sogginess. When wringing out the cauliflower, do not stop when your hands get tired. Keep squeezing until barely any liquid comes out. The drier the pulp, the crispier the result.
2. Cheese Matters: I recommend grating your own cheddar cheese from a block rather than buying pre-shredded bags. Pre-shredded cheese often contains potato starch (anti-caking agents) which adds unnecessary carbs and prevents the cheese from melting into a perfect binder.
3. Don’t Rush the Flip: These patties are delicate until the crust forms. Let them fry undisturbed for at least 3 minutes. If you try to flip them too early, they might crumble. Wait for that deep golden-brown edge to appear.

Frequently Asked Questions (FAQ)

Can I make these Low Carb Fried Mac & Cheese bites in an Air Fryer? Yes! To save on oil calories, spray the patties with a light coat of olive oil spray and air fry them at 375°F (190°C) for 10–12 minutes, flipping halfway through. They will be crunchy on the outside and soft on the inside.

How do I store and reheat leftovers? These store beautifully in the fridge for up to 4 days. To reheat, avoid the microwave as it makes them soggy. Instead, pop them in a toaster oven or skillet for 5 minutes to revive that crispy texture.

Can I freeze these for meal prep? Absolutely. You can freeze the cooked patties in a single layer on a baking sheet, then transfer them to a freezer bag. They serve as excellent low carb comfort food recipes that you can reheat straight from frozen (add 2–3 minutes to the cooking time).

Conclusion

I really hope you give this Low Carb Fried Mac & Cheese a try this week! It is honestly one of those keto friendly side dishes that makes you forget you are on a diet. Whether you are looking for easy keto appetizers for a party or just need some low carb cheesy snacks for movie night, this recipe delivers on all fronts.

If you make them, snap a photo and tag me—I love seeing your creations! Don’t forget to leave a comment below if you tried the air fryer method or swapped in a different cheese. Enjoy your healthy fried cheese snacks!