Healthy Ways to Make Mac and Cheese Lighter and More Nutritious

Enjoying Mac and Cheese While Keeping Calories in Check

Macaroni and cheese is a beloved comfort food that is quick, easy, and tasty. However, with its rich cheese sauce and refined carbohydrates from white pasta, it can also be high in calories. The good news is that there are plenty of ways to lighten up this classic dish without sacrificing flavor. With a few simple ingredient swaps and preparation methods, you can feel good about enjoying mac and cheese while keeping calories in check.

1. Choose Whole Grain or Vegetable-Based Noodles

One of the easiest ways to boost nutrition is to opt for whole grain or vegetable-based noodles rather than traditional white pasta. Options like whole wheat elbows, brown rice pasta, or noodles made from lentils or edamame will provide more fiber, protein, and nutrients. For example, a 1-cup serving of whole wheat elbow macaroni contains 174 calories, 5 grams of fiber, and 7 grams of protein, while regular elbow macaroni has 200 calories, 2 grams of fiber, and 5 grams of protein. The extra fiber and protein will help keep you fuller for longer.

2. Use Reduced-Fat Cheese

Cheese is what gives mac and cheese its creamy, decadent taste. However, full-fat cheese is also the main source of saturated fat in the dish. Swapping out some or all of the full-fat cheese for reduced-fat options is an easy way to lighten the calorie load. Options like reduced-fat cheddar, low-fat ricotta, light cream cheese, and part-skim mozzarella will all melt nicely into the cheese sauce. For a more nutritious boost, you can also add small amounts of sharp cheeses, like Parmesan, which offer more flavor for fewer calories. Just a touch enhances the cheese flavor without adding too many calories.

3. Bulk Up with Veggies

Adding extra vegetables to your mac and cheese is a simple way to add more nutrients and fiber. Options like broccoli, cauliflower, spinach, kale, peppers, peas, tomatoes and zucchini pair nicely with the cheese sauce. Try stirring some cooked veggies right into the finished mac and cheese or mix them with the cooked pasta before adding the sauce. Roasting or sauting the vegetables first helps bring out their flavor. For extra creaminess, you can also pure some of the cooked vegetables with a bit of the cheese sauce before mixing everything together.

4. Use Low-Fat Milk

The milk that goes into the cheese sauce can also be switched out to trim calories without sacrificing creaminess. Low-fat or skim milk has about half the calories of whole milk but still gives you that rich, smooth texture when blended with cheese. To make up for some of the lost fat, you can stir in a tablespoon or two of reduced-fat cream cheese or Greek yogurt, which will provide a protein boost as well. Just be sure to use unsweetened yogurt to avoid adding extra sugar.

5. Add Lean Protein

Incorporating some lean protein into your mac and cheese is another great way to increase its nutrition profile. Options like cooked chicken, turkey, shrimp, salmon or beans pair nicely with the cheesy pasta. Try chopping up some cooked chicken or shrimp and stirring it in, or top your finished mac and cheese with some crumbled turkey bacon or slivered almonds for extra protein and crunch. The extra protein will help you stay fuller for longer after eating.

6. Use Low-Fat Ingredients in Cheese Sauce

When making the cheese sauce from scratch, there are a few easy ingredient swaps you can make to lighten it up. Using low-fat milk and reduced-fat cheese are obvious options. You can also try substituting the butter with olive oil or cooking spray to cut down on saturated fat, and using whole wheat flour rather than all-purpose. Adding a dollop of plain Greek yogurt also gives a tangy flavor and creamy texture while adding protein.

7. Skip Breadcrumbs on Top

A cheesy breadcrumb topping certainly makes mac and cheese even more tempting. However, these crunchy bits can also add quite a few calories, especially if you use full-fat cheese and bread. Try skipping the breadcrumb topping altogether or switch to panko breadcrumbs and use just a sprinkling to save some calories.

Tips for Serving and Storing

With a few preparation tricks, you can make lighter mac and cheese that tastes just as good but doesn't weigh you down. Here are some serving tips:

• Scoop reasonable portions into bowls rather than serving family-style from the pan which can lead to overeating.
• Top with extra veggies, like tomatoes or sauted spinach, for more nutrition without many extra calories.
• Enjoy with a side salad for added fiber, vitamins, and minerals.
• Refrigerate leftovers within 2 hours and store in an airtight container. Mac and cheese will keep for 3-5 days.
• To reheat, add a splash of milk and warm on the stovetop or microwave until hot.
• Freeze leftovers for up to 3 months. Defrost in the fridge overnight before reheating.

Satisfying, Nutritious Mac and Cheese Recipes

Want some inspiration for tasty yet healthy mac and cheese? Here are a few flavorful recipes to try that lighten up this comfort food classic:

1. Lighter Stovetop Mac and Cheese

This quick stovetop version uses reduced-fat milk and cheese for a lighter but still creamy sauce. The addition of spinach and tomatoes bumps up the nutrition without compromising taste.

• 8 ounces whole wheat elbow pasta
• 1 tablespoon olive oil
• 3 tablespoons all-purpose flour
• 2 cups low-fat or skim milk
• 1 cup shredded reduced-fat cheddar cheese
• 1/4 cup freshly grated Parmesan
• 1 cup packed baby spinach
• 1 cup chopped tomato
• 1/4 teaspoon paprika
• Salt and pepper to taste

1. Cook pasta according to package directions until al dente. Drain and set aside.
2. In a medium saucepan, heat the olive oil over medium heat. Whisk in the flour and cook for 2 minutes.
3. Gradually whisk in the milk, continuing to whisk constantly. Bring to a simmer.
4. Add the cheddar cheese and Parmesan. Stir until cheese melts and sauce is smooth, about 2-3 minutes.
5. Remove pan from heat. Stir in cooked pasta, spinach, tomatoes, paprika, salt and pepper until combined.
6. Serve warm, garnished with more Parmesan if desired.

2. Zucchini Mac and Cheese

Adding vitamin-packed zucchini to the cheese sauce boosts nutrition while keeping calories in check. Turkey bacon adds lean protein for staying power.

• 8 ounces whole wheat elbow pasta
• 1 cup low-fat milk
• 1/2 cup reduced-fat cream cheese
• 1/2 cup shredded part-skim mozzarella
• 1/2 cup shredded Parmesan
• 1 small zucchini, shredded
• 3 slices turkey bacon, cooked and crumbled
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

1. Cook pasta according to package directions until al dente. Drain and set aside.
2. In a medium saucepan, combine the milk, cream cheese, mozzarella and Parmesan. Cook over medium heat, stirring often, until smooth and melted, about 5 minutes.
3. Stir in the shredded zucchini and garlic powder. Cook 2-3 more minutes until zucchini is tender.
4. Add the cooked pasta and turkey bacon. Season with salt and pepper. Stir well to coat.
5. Serve warm, garnished with more crumbled turkey bacon if desired.

3. Mac and Cheese with Chicken and Broccoli

Chicken and broccoli add lean protein and fiber to this lighter baked mac and cheese. Using reduced-fat cheese keeps it satisfying but slimmed down.

• 8 ounces whole wheat elbow pasta
• 1 1/2 cups reduced-fat shredded cheddar
• 1/2 cup low-fat milk
• 2 tablespoons all-purpose flour
• 1 cup cooked, shredded chicken breast
• 1 cup steamed broccoli florets, chopped
• 1/4 cup whole wheat panko breadcrumbs
• 1 tablespoon olive oil
• Salt and pepper to taste

1. Preheat oven to 375F. Grease an 8x8 baking dish and set aside.
2. Cook pasta according to package directions until al dente. Drain and transfer to prepared baking dish.
3. In a medium saucepan, whisk together milk and flour over medium heat. Slowly stir in cheddar until melted and smooth, about 3-5 minutes.
4. Remove cheese sauce from heat. Mix in chicken, broccoli, salt and pepper.
5. Pour cheese sauce over pasta and stir to coat evenly.
6. In a small bowl, toss together panko and olive oil. Sprinkle over mac and cheese.
7. Bake for 20 minutes until hot and bubbly. Broil for 2-3 minutes until topping is crispy.
8. Let sit for 5 minutes before serving.

With a few easy ingredient swaps and additions, you can enjoy mac and cheese without all of the guilt. Use whole grain or veggie noodles, reduced-fat dairy, extra vegetables, and lean proteins to pack in more nutrition without sacrificing the comfort food flavors you crave. Get creative with your own healthier mac and cheese recipes for a satisfying meal any night of the week.

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.