Healthy Substitutes for Butter in Box Mac and Cheese Recipes

Exploring Healthier Alternatives to Butter in Kraft Mac and Cheese

Buttery, cheesy Kraft mac and cheese is a staple comfort food for many. However, its high saturated fat and sodium content from butter and cheese can make it an unhealthy choice. Thankfully, with a few simple ingredient swaps, you can still enjoy that nostalgic, creamy pasta goodness while cutting back on less nutritious components.

Examining the Nutritional Profile of Classic Kraft Mac and Cheese

Kraft's original macaroni and cheese is certainly convenient, with its packaged cheese sauce mix and noodle packet requiring just butter and milk. However, one serving packs in:

• 300 calories
• 12g total fat
• 7g saturated fat
• 750mg sodium

While enjoyable, that single serving provides almost an entire day's worth of saturated fats and a third of recommended daily sodium intake. By substituting butter, you can start making this comfort food a bit more nutritious.

Investigating Butter's Role in Traditional Mac and Cheese

Butter plays multiple roles in classic Kraft mac and cheese.

First, it adds rich, mouthwatering flavor. It also contributes to the characteristic yellow-orange hue. Finally, butter's milk fats smooth out and improve the texture of the cheese sauce.

Fortunately, various alternatives can fill one or more of these roles when making homemade versions. You don't have to sacrifice that sweet, comforting flavor or ultra-creamy consistency to cut back on saturated fats or sodium.

Choosing the Best Butter Substitute for Kraft Mac and Cheese

Factors like nutrition, taste, texture, and ease of use should guide your butter swap. Compare the merits of various options:

Olive Oil

Replacing butter with olive oil reduces saturated fat. However, it won't mimic butter's flavor.

Avocado Oil

With its mild flavor and high smoke point, versatile avocado oil makes an excellent butter substitute. It too lowers saturated fat intake.

Coconut Oil

Coconut oil offers great buttery taste and texture. But it is also high in saturated fats like butter. Use it sparingly or avoid altogether if watching saturated fat.

Vegetable Oil Spread

Specially formulated buttery spreads significantly cut saturated fats and sodium versus butter. Yet, they still provide rich flavor and texture.

Greek Yogurt

Non-fat plain Greek yogurt makes a great substitute, offering the same richness and texture. It also boosts protein intake.

Mashed Potatoes

As strange as it sounds, some mashed potato flakes work beautifully to thicken and enrich cheese sauce with fewer calories than heavy butter or cream.

Milk

Simply using more milk or a milk alternative like unsweetened almond milk when making the cheese sauce mimics some of butters creaminess.

So depending on your priorities like fat and sodium reduction, ease of use, or added flavor and nutrition, different butter swaps work best.

7 Tasty Ways to Lighten Up Your Kraft Mac and Cheese

Dont just stop with swapping butter. Explore these easy ideas for making Kraft's packaged mac and cheese healthier:

1. Use Whole Grain Noodles

Substitute Kraft's white noodles with 100% whole grain pasta varieties to boost fiber and nutrients. Try brown rice, quinoa, or Banza chickpea noodles.

2. Mix in Vegetables

Stir in vegetables like broccoli, spinach, peas, diced carrots, or roasted red peppers. It amps up vitamins, minerals, and fiber without compromising taste.

3. Add Plant-Based Protein

Mixing in beans, lentils, edamame, or tofu increases filling plant protein and nutrients. Try cannellini or pinto beans, green or black lentils, shelled edamame, or soft tofu cubes.

4. Use Lower-Fat Cheese

Skip Kraft's cheese powder packet. Shred reduced-fat cheddar, Swiss, or American cheese varieties instead. This substantially cuts saturated fat and sodium versus full-fat cheese.

5. Replace Half the Noodles with Veggies

Cut refined carbs by combining cauliflower rice or zoodles with half the usual pasta amount. Spiralized zucchini or riced cauliflower have little effect on flavor.

6. Boost Nutrition With Add-Ins

Take your mac and cheese over the top nutritionally with tasty add-ins like sauted mushrooms, wilted spinach, caramelized onions, roasted red peppers, or crumbled cooked turkey bacon.

7. Use Healthy Sauces and Seasonings

Instead of Kraft's packaged cheese powder, create your own healthier sauce. Make a creamy blender cheese sauce with low-fat milk, low-fat cheese, and Greek yogurt or white beans. Boost flavor with chili powder, paprika, mustard, or salsa.

The Ultimate Healthy Stovetop Mac and Cheese

For the creamiest, most nutritious mac and cheese, try this lightened-up stovetop version using several healthy swap ideas.

Ingredients

• 8 ounces whole grain elbow pasta
• 1 cup low-fat milk
• 14 cup plain Greek yogurt
• 1 12 cups low-fat shredded cheddar cheese
• 1 teaspoon Dijon mustard
• 12 teaspoon paprika
• 14 teaspoon chili powder
• 1 cup frozen peas
• 1 cup diced cooked chicken (optional)
• 2 tablespoons whole wheat panko breadcrumbs

Instructions

1. Cook pasta according to package directions until al dente.
2. In a blender or food processor, blend milk, yogurt, cheese, mustard, paprika and chili powder until smooth.
3. Drain pasta and return to pot. Stir in cheese sauce, peas, and chicken (if desired). Heat through.
4. Top with whole wheat panko breadcrumbs before serving.

With whole grains, lean protein, fiber-rich vegetables and low-fat dairy, this lightened mac and cheese recipe proves the classic comfort food can be healthy, too. Whats your go-to trick for giving boxed mac and cheese a nutritional makeover?

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.