Mac & cheese is one of my favorite all times foods. I grew up eating the stuff in the blue box, complete with the powdered cheese mix. When I first got married, my hubby ate the stuff as well, but he made it without milk.
Yes, without milk. BUT, he added an entire stick of butter. Noodles, powdered cheese, and butter. Back then, I thought it was so good. Now, I shudder to think about eating that. All those chemicals, on top of all those carbs!
I had to figure out a way to make my childhood/early adult favorite comfort food, without the carbs. Without cauliflower as well. Don’t get me wrong, cauliflower is awesome. But, there is just so much cauliflower that a girl can stand without going bonkers.
What are shirataki noodles?
Commonly referred to as the “miracle noodle”, they are a zero carb noodle made with oat fiber and konjac flour. Literally zero net carbs, as they are all fiber. This makes them very keto friendly.
Packed in water, they require that you rinse them off before you use them. Also, you want to heat them up in a bit of oil before adding any sauce. They are a bit on the “weird” texture side until they absorb enough sauce and liquid.
Once they have simmered in their sauce 5 minutes or so, they take on the texture of regular noodles and taste great. Shirataki noodles are not only great for this keto mac & cheese, they are awesome for spaghetti night or pasta salads.
Need more comfort food? You’ll love this keto McDonalds as well!
So, what is oat fiber?
When oats are harvested, they look very similar to wheat. It’s only when they are washed, dried, and pressed that they become the familiar “oatmeal” that we all know. Oats that are ground up from this stage are oat flour.
Not to be confused with oat flour, oat fiber is an insoluble fiber made from grinding up the non digestible oat hull. Oat fiber is great for baking, as it gives the needed bulk without the carbohydrates.
Nutritionally speaking, oat fiber is really nothing. There are no nutrients or carbs to burn, as it is all dietary fiber. But, since we are using it with fats, that’s okay.
What is konjac flour?
Konjac yam is an herb that grows like a tuber. The konjac plant is from southeast Asia, and is also known as glucomannan. You can find that in jars at the health food stores and some grocery stores. Konjac is used to thicken sauces, gravies and add textures to foods. It can also be used like a gelatin.
It’s also thought that konjac helps to slow the absorption of other sugars and cholesterol from the gut.
Are you ready for a low carb mac and cheese that is good for you?
- 1 cup heavy cream
- 1/2 cup butter
- 1 teaspoon salt
- 1/4 teaspoon white pepper
- 1/2 teaspoon dried mustard powder
- 1 cup shredded cheddar cheese
- 2 Tablespoons avocado oil
- 1 package (14 ounce) Shirataki noodles
- In a medium sized pot over low heat, melt the heavy cream and butter together, stirring only occasionally to keep from scorching.
- Add salt, pepper, and mustard powder and stir gently to combine.
- Allow mixture to simmer for 7-10 minutes, stirring occasionally. Sauce will begin to thicken as it simmers.
- Stir in cheddar cheese, and melt together. Turn off heat and set sauce aside.
- Drain noodles and rinse thoroughly.
- Using a large skillet, heat over medium high heat. Add oil and noodles and saute for 5 minutes.
- Stir in cheese sauce to the noodles in the large skillet, and allow to simmer together for 5 minutes.
- Serve hot.