Healthy Mac & Cheese Recipes: Delicious, Low-Fat, and High-Protein

Making Your Favorite Comfort Food A Bit Healthier

Macaroni and cheese is a beloved comfort food for many. With its smooth, creamy sauce and tender pasta, it's easy to see why it's so popular. However, traditional mac and cheese recipes can be loaded with fat, calories, and sodium. Thankfully, there are plenty of ways to give this favorite dish a healthy makeover without sacrificing any of the delicious flavors.

Choosing Whole Grain Pasta

One of the easiest ways to boost the nutritional value of mac and cheese is to opt for whole grain pasta. Pasta made from whole grains like whole wheat or quinoa contains more fiber, protein, and important nutrients than traditional white pasta. The extra fiber will help keep you feeling full for longer. Going with a whole grain pasta is a simple substitution that can instantly make the dish healthier.

Trying Low-Fat Dairy

Traditional cheese sauces are made with full-fat dairy products like whole milk, cream, and cheese. These provide a rich, indulgent flavor but can also add a lot of saturated fat. Using low-fat or fat-free versions of milk, yogurt, and cheese is an easy way to lighten up the dish. The sauce will still be creamy, but contain a fraction of the fat and calories. Part-skim, low moisture mozzarella melted into the sauce makes a fresh, tasty topping. Greek yogurt also blends beautifully into cheese sauces, adding protein and thickness.

Adding Veggies for Fiber and Nutrients

One of the best ways to increase the nutrition in mac and cheese is to incorporate vegetables. Stirring in a variety of chopped veggies like broccoli, spinach, tomatoes, carrots, or bell peppers boosts the fiber, vitamin, and mineral content. Roasting the vegetables first adds delicious caramelized flavors. Pureeing cooked veggies into the sauce is another option for a creamier texture. Get creative with combinations like roasted broccoli and cheddar or sauted spinach with Swiss and nutmeg.

Using Low-Sodium Ingredients

Packaged mac and cheese mixes and cheese sauces from a jar tend to be loaded with sodium. Making everything from scratch allows you to control how much salt goes into the dish. Use low-sodium or no salt added stocks and milk. Herbs, spices, lemon juice, mustard, and hot sauce can all add lots of flavor without excess sodium. Taste as you go and only add salt at the very end if needed.

Adding Lean Protein

Incorporating some lean protein is another great way to make mac and cheese more nutritious and filling. Chopped cooked chicken, turkey, shrimp, or white beans mixed into the finished dish adds fiber, protein, and healthy fats. Topping the casserole with nuts or seeds also boosts nutrition. Baking a layer of breadcrumbs mixed with crushed nuts on top makes a nice crunch contrast. Poaching an egg to top each serving not only looks beautiful but provides protein to balance out the carbs.

Healthier Homemade Mac and Cheese

Making macaroni and cheese completely from scratch allows you to have total control over the ingredients. This recipe uses fiber-rich whole wheat pasta, low-fat milk and cheese, and adds sauted spinach for an extra serving of vegetables. It's still creamy, cheesy comfort food but much lighter than traditional recipes.

Ingredients:

• 1 (16 ounce) package whole wheat elbow macaroni
• 2 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 2 12 cups low-fat (1%) milk
• 12 teaspoon salt
• 14 teaspoon black pepper
• Pinch nutmeg
• 2 cups shredded low-fat cheddar cheese
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 12 cup whole wheat panko breadcrumbs
• 2 tablespoons grated Parmesan cheese

Instructions:

1. Preheat oven to 375F. Grease a 9x13 inch baking dish.
2. Cook pasta according to package directions until al dente. Drain and set aside.
3. In a saucepan, melt butter over medium heat. Whisk in flour and cook 2 minutes. Gradually whisk in milk and cook, stirring constantly, until thickened, about 5 minutes. Season with salt, pepper, and nutmeg.
4. Remove sauce from heat and stir in cheddar cheese until melted and smooth. Add spinach and stir until heated through.
5. Add pasta to sauce and stir to coat evenly. Transfer to prepared baking dish.
6. In a small bowl, mix together panko and Parmesan. Sprinkle over the mac and cheese.
7. Bake for 20-25 minutes until hot and bubbly. Let stand 5 minutes before serving.

Make it a Meal

For a complete meal, serve the mac and cheese with a lean protein and vegetables. Baked chicken breasts, pork chops, or shrimp make tasty pairings. A side salad or roasted broccoli complements the dish nicely. Fresh fruit also balances out the heaviness.

Add Ins for Extra Flavor and Nutrition

There are endless ways to customize healthier mac and cheese by adding extra ingredients. Here are some delicious mix-ins to try:

• Chopped sun-dried tomatoes
• Caramelized onions or leeks
• Roasted red peppers
• Sauteed mushrooms
• Cooked turkey bacon crumbles
• Diced ham
• Chopped cooked chicken or shrimp
• Flax or chia seeds
• Dash hot sauce or sriracha
• Garam masala or smoked paprika

Low Carb Cauliflower Mac and Cheese

For an even healthier mac, try replacing the pasta with riced cauliflower. With just a fraction of the carbs but all the creamy cheesiness, cauliflower mac satisfies without the heaviness. Make sure to pulse the cauliflower into very small pieces so it resembles rice.

Ingredients:

• 1 large head cauliflower, riced (about 6 cups)
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 2 1/2 cups milk
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups shredded cheddar cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup whole wheat panko breadcrumbs

Instructions:

1. Preheat oven to 375F. Grease a 9x9 inch baking dish.
2. Place riced cauliflower in a microwave-safe bowl. Cover and microwave 3-4 minutes until just tender.
3. In a saucepan, melt butter over medium heat. Stir in flour and cook 2 minutes.
4. Gradually whisk in milk. Cook, stirring constantly, until thickened, about 5 minutes.
5. Stir in mustard, salt and pepper. Remove from heat and mix in cheddar and Parmesan until melted.
6. Drain excess moisture from cauliflower if needed. Fold cauliflower into cheese sauce.
7. Transfer to prepared baking dish. Sprinkle breadcrumbs over top.
8. Bake 20-25 minutes until bubbly and crumbs are golden brown.

Tips for the Best Cauliflower Mac

• Pulse cauliflower in a food processor until it resembles rice or couscous.
• Be sure to drain any excess moisture from the cauliflower after cooking to avoid a watery sauce.
• For extra creaminess and protein, add 12 cup plain Greek yogurt to the cheese sauce.
• Top with crispy bacon bits or chopped ham for a flavor boost.
• Nutritional yeast adds savory cheesiness without the fat.

Baked Mac and Cheese

For the ultimate mac, a baked version is the way to go. The addition of eggs and evaporating some moisture gives these casseroles an almost souffl-like texture. Taking the time to make a creamy cheese sauce from scratch is worth the extra effort.

Ingredients:

• 1 pound whole wheat elbow macaroni
• 6 tablespoons butter
• 1/4 cup all-purpose flour
• 3 cups low-fat milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/8 teaspoon nutmeg
• 2 1/2 cups shredded low-fat cheddar cheese
• 3/4 cup grated Parmesan cheese
• 3 large eggs, beaten

Instructions:

1. Preheat oven to 375F. Grease a 9x13 inch baking dish.
2. Cook pasta according to package directions until al dente. Drain and return to pot.
3. In a saucepan, melt butter over medium heat. Whisk in flour and cook 2 minutes.
4. Gradually whisk in milk. Cook, whisking constantly, until thickened, about 5 minutes.
5. Stir in salt, pepper and nutmeg. Remove from heat and stir in cheeses until melted.
6. Add cheese sauce and eggs to pasta. Mix well until pasta is coated.
7. Transfer to prepared baking dish. Bake 30-40 minutes until set and top is lightly browned.
8. Let stand 10 minutes before serving.

Mix-Ins for Baked Mac and Cheese

Stir any of these extra ingredients into the mac and cheese before baking for bonus flavor and nutrition:

• Chopped spinach
• Diced tomatoes
• Crumbled cooked bacon
• Caramelized onions
• Roasted red peppers
• Sauted mushrooms
• Diced ham
• Frozen peas

Make-Ahead Mac and Cheese

For easy meal prep, this recipe can be assembled a day ahead then baked just before serving. Allowing the mac to sit overnight in the fridge helps the flavors meld together.

Ingredients:

• 1 (16 ounce) package whole wheat elbow pasta
• 2 tablespoons butter
• 3 tablespoons all-purpose flour
• 2 12 cups low-fat milk
• 1 teaspoon Dijon mustard
• 12 teaspoon salt
• 14 teaspoon pepper
• Pinch nutmeg
• 2 cups shredded extra sharp cheddar
• 12 cup whole wheat panko breadcrumbs
• 2 tablespoons grated Parmesan

Instructions:

1. Cook pasta according to package directions until al dente. Drain and transfer to a large bowl.
2. In a saucepan over medium heat, melt butter. Whisk in flour and cook 2 minutes.
3. Gradually whisk in milk and cook, stirring, until thickened, about 5 minutes.
4. Stir in mustard, salt, pepper and nutmeg. Remove from heat and stir in cheese until smooth and melted.
5. Pour sauce over pasta and mix well to coat.
6. Transfer to a 9x13 inch baking dish that has been sprayed with nonstick spray. Cover tightly with foil and refrigerate 8-24 hours.
7. When ready to bake, pre

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.