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    Home » Appetizer Recipes » "Mac" and Cheese Bites

    "Mac" and Cheese Bites

    Gluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Jan 3, 2018 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
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    pinterest image for smokey 'mac' and cheese bites

    These Smokey "Mac" and Cheese Bites take a kid-approved favorite and give it a richer flavor and a healthier base. By swapping out cauliflower for the macaroni and adding smoked sausage these work for an appetizer or a main dish! Tracking Pixel

    close up on plate of smokey "mac" and cheese bites

    My husband and I met while we were at Rutgers University way back in 2001. We both loved our years there and are still big fans of RU Football and proud alumni. Rutgers mascot is the Scarlet Knight and the colors are red and black so I incorporated those colors into my photos to show our support for our alma mater.

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    black plate full of smokey mac and cheese bites

    Using pre-cooked sausage is a great way to save time when cooking dinner or prepping for a game day party. I love being able to throw Smoked Sausage on the grill and have dinner on the table in 10 minutes. Adding chopped sausage into your favorite dishes can bring them to new life. The smokey flavor accentuates the other ingredients like the cheese in my Smokey "Mac" and Cheese Bites.

    close up on large bowl of chopped cauliflower and diced smoked sausage

    Smokey "Mac" and Cheese Bites = Low Carb, Keto, Grain & Gluten Free, THM S

    Ingredients:

    14 oz Smoked Sausage, chopped

    4 oz heavy cream

    2 tablespoon salted butter

    8 oz shredded cheddar cheese, divided

    3 cups frozen cauliflower, thawed and chopped

    2 eggs

    overhead view of mini muffin tin filled with smokey mac and cheese bites before baking

    Instructions:

    Preheat the oven to 350. Spray 18 holes of two standard muffin tins with cooking spray. Alternatively, line with foil liners for easier cleanup.

    Heat the cream and butter in a small saucepan over medium-low heat until the butter has melted and the mixture is hot but not boiling. Set aside ⅓ cup of the cheese to use as a topping. Add the rest of the cheese into the saucepan. Remove from the heat and stir until it is melted.

    Put the chopped sausage and cauliflower in a large mixing bowl. Pour the cheese sauce over them. Stir with a spoon. Add the eggs. Now use your hands to thoroughly combine the ingredients. It is much easier to do this by hand than with a spoon.

    Divide this between the prepared muffin tins. Sprinkle with the reserved cheese. Bake for 35-40 minutes until hot and golden brown.

    close up on smokey mac and cheese bites on a black plate

     

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    close up on plate of smokey "mac" and cheese bites

    Smokey “Mac” and Cheese Bites

    These Smokey "Mac" and Cheese Bites take a kid-approved favorite & make it low carb by swapping out cauliflower for the macaroni.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 10 minutes
    Cook Time: 40 minutes
    Total Time: 50 minutes
    Course: Appetizer, Main Course
    Cuisine: American
    Servings: 8
    Calories: 363
    Author: Taryn

    Ingredients

    • 14 oz Smoked Sausage chopped
    • 4 oz heavy cream
    • 2 tablespoon salted butter
    • 8 oz shredded cheddar cheese divided
    • 3 cups frozen cauliflower thawed and chopped
    • 2 eggs
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    Instructions

    • Preheat the oven to 350. Spray 18 holes of two standard muffin tins with cooking spray. Alternatively, line with foil liners for easier cleanup.
    • Heat the cream and butter in a small saucepan over medium-low heat until the butter has melted and the mixture is hot but not boiling. Set aside ⅓ cup of the cheese to use as a topping. Add the rest of the cheese into the saucepan. Remove from the heat and stir until it is melted.
    • Put the chopped sausage and cauliflower in a large mixing bowl. Pour the cheese sauce over them. Stir with a spoon. Add the eggs. Now use your hands to thoroughly combine the ingredients. It is much easier to do this by hand than with a spoon.
    • Divide this between the prepared muffin tins. Sprinkle with the reserved cheese. Bake for 35-40 minutes until hot and golden brown.

    Nutrition

    Calories: 363 | Carbohydrates: 3g | Protein: 15g | Fat: 31g | Saturated Fat: 16g | Cholesterol: 132mg | Sodium: 655mg | Potassium: 267mg | Fiber: 0g | Sugar: 0g | Vitamin A: 640IU | Vitamin C: 19.3mg | Calcium: 232mg | Iron: 1mg
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    Comments

    1. Patty in CO says

      July 30, 2020 at 11:07 am

      Taryn...can these be made ahead of time and reheated or should I bake them and try to keep them warm? I want to take them to a potluck. Suggestions?

      Reply
    2. Gina says

      April 29, 2019 at 5:04 pm

      Do you think frozen riced cauliflower could work for this? It looks very yummy.

      Reply
      • Taryn says

        April 29, 2019 at 5:06 pm

        Yes, but they will have less of a macaroni and cheese texture. Using chopped cauliflower helps to mimic the size of macaroni noodles.

        Reply
    3. Priscilla says

      March 14, 2018 at 4:54 pm

      I made these last night. Oh. My. Goodness! Sooo good!! This is the only way we have found that we enjoy cauliflower on THM (aside from simply steamed). It doesn't even taste like cauliflower! I did add garlic and onion powders, salt, Worcestershire and liquid smoke. 30 min was perfect and they were so yummy! I was already making this same cheese sauce for homemade mac n cheese with dreamfields, so I knew it would be good. Thanks for the healthy twist on it!5 stars

      Reply
    4. Donna says

      January 03, 2018 at 6:07 pm

      Have you tried this with fresh cauliflower or does it need to be cooked first? My grandkids might even eat this!! Definitely going to try it.

      Reply
      • Taryn says

        January 04, 2018 at 1:54 pm

        I think it would need to be steamed first.

        Reply

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