Keto Macaroni Recipe: Low-Carb Mac and Cheese You Can Actually Make

A keto macaroni recipe swaps regular wheat pasta for a low-carb substitute — usually shirataki (konjac) noodles or paneer cut into macaroni-like pieces — so you get the creamy, cheesy comfort of mac and cheese without the carb load of durum wheat. This recipe uses shirataki noodles as the base, with a paneer variation for anyone who can’t find them, plus full ingredients, method, and an honest breakdown of the carb count so you know exactly what you’re eating.

Keto Macaroni Recipe: Quick Facts

• •Uses shirataki (konjac) noodles or cubed paneer instead of wheat macaroni to keep net carbs low
• •One full serving comes in at roughly 6-9g net carbs, compared to 40-45g for regular macaroni and cheese
• •Cheese sauce is built from full-fat cheese, cream, and butter — standard keto fat sources
• •Shirataki noodles have almost no calories or carbs on their own; the nutrition here comes almost entirely from the sauce
• •Takes about 20 minutes start to finish
• •Works for keto, low-carb, and diabetic-friendly eating patterns, though portion and cheese quantity still matter
• •This keto macaroni recipe scales easily — double the batch for meal prep without losing texture

Ingredients (Serves 2)

Here’s everything you need for this keto macaroni recipe — most of it is likely already in your kitchen, aside from the shirataki noodles.

For the “macaroni” base: – 1 packet (200g) shirataki noodles, macaroni or elbow shape (or substitute: 200g paneer, cut into small cubes) – Water, for rinsing

For the cheese sauce: – 2 tbsp unsalted butter – 1/2 cup heavy cream – 1 cup grated cheddar cheese – 1/4 cup grated parmesan – 1/4 tsp mustard powder (optional, adds depth) – 1/4 tsp garlic powder – Salt and black pepper, to taste – A pinch of nutmeg (optional) – 1 tbsp cream cheese, for extra creaminess (optional)

Photo: Sumeet Jain, CC BY-SA 2.0, via Wikimedia Commons

Method

Follow these steps in order to bring this keto macaroni recipe together in about 20 minutes.

1. 1.Prepare the shirataki noodles: Drain the noodles and rinse thoroughly under cold running water for 1-2 minutes — this removes the natural odour they’re packed in. Pat dry with a clean towel.
2. 2.Dry-toast the noodles: Heat a non-stick pan on medium and add the noodles without any oil. Dry-toast for 3-4 minutes, stirring occasionally, until most of the residual moisture evaporates. This step matters — it firms up the texture so the noodles don’t taste rubbery. Set aside.

• •Paneer variation: Skip this step. Instead, lightly pan-sear the paneer cubes in 1 tsp butter for 2-3 minutes until just golden, then set aside.

1. 3.Make the cheese sauce: In the same pan, melt the butter over low-medium heat. Add the heavy cream and bring to a gentle simmer, stirring frequently — don’t let it boil hard.
2. 4.Add the cheese: Reduce heat to low. Add the cheddar and parmesan a handful at a time, stirring continuously until fully melted and smooth. Stir in the cream cheese if using.
3. 5.Season: Add mustard powder, garlic powder, a pinch of nutmeg, salt, and black pepper. Taste and adjust — cheese varies in saltiness, so add salt gradually.
4. 6.Combine: Add the toasted shirataki noodles (or seared paneer) to the sauce and toss gently until every piece is coated. Simmer for 1-2 minutes so the “macaroni” absorbs some of the sauce’s flavour.
5. 7.Serve immediately, topped with extra black pepper or a few sprigs of chopped parsley if you like.

If you’re folding this keto macaroni recipe into a broader keto routine rather than a one-off dinner, Indian Keto Diet Meal Plan lays out a full day-by-day structure, and Low-Carb Foods List is handy for swapping out other high-carb regulars in your kitchen.

Nutrition Notes: How “Keto” Is This Keto Macaroni Recipe?

| Nutrient (per serving) | Shirataki Version | Paneer Version |
| --- | --- | --- |
| Calories | ~420-460 kcal | ~480-520 kcal |
| Net Carbs | ~6-7 g | ~8-9 g |
| Protein | ~14-16 g | ~22-25 g |
| Fat | ~38-42 g | ~40-44 g |
| Fiber | ~2-3 g | ~1 g |

Compare that to a standard serving of macaroni and cheese made with wheat pasta, which typically runs 40-45g of carbohydrate before you’ve even added the cheese sauce — the swap is doing almost all the work in keeping this keto macaroni recipe low-carb. Shirataki noodles are made from glucomannan, a soluble fibre extracted from the konjac plant, so they contribute close to zero digestible carbs. Paneer contains a small amount of natural carbohydrate from residual lactose, which is why that version sits slightly higher on the carb count, though it does add more protein.

Where this recipe isn’t a free pass: the fat content is high by design, which fits a ketogenic macronutrient split but isn’t automatically appropriate for everyone. If you’re keto for a specific medical reason, run any new recipe by whoever is supervising your plan. And if you’re doing keto for general low-carb eating rather than therapeutic ketosis, there’s no requirement to eat this rich a sauce every time — you can scale back the cheese and cream and still land in a reasonably low-carb range.