Mac and cheese is many things but “healthy” and “diet-friendly” aren’t usually on the list.
That doesn’t mean they can’t be, though.
As you’ll see, if you work with nutritious ingredients like kale, avocado, cottage cheese, and butternut squash, and opt for low-fat dairy…voila, you now have something you can actually fit into a sensible meal plan.
And in terms of the recipes in this list, whether you like your mac and cheese traditional or unconventional, there’s something for you.
For example, the Skinny Easy Mac with Cottage Cheese & Cheddar is a low-calorie twist on the classic dish.
Venture further, though, and you’ll find things like the Alfredo Broccoli Mac and Cheese, made mostly with cauliflower and Parmesan, and the Stovetop Avocado Mac & Cheese, which mixes avocados with pepper jack sauce and fresh lime and cilantro
Whichever recipe you decide to try first, you can’t go wrong!
Enjoy!
Picture courtesy of Dashing Dish
Creamy cheddar mac and cheese doesn’t have to contain all the fat typically found in comfort foods.
Since cottage cheese has a high moisture content even when it’s low-fat, using it in a cheese blend is a great way to make leaner versions of your favorite recipes without sacrificing the richness of flavor or the luscious texture.
And if you use a microwave to prepare this mac and cheese, it only takes about ten minutes to cook.
Serves 1
Ingredients
1/3 cup elbow macaroni noodles
1/2 cup water
Pinch of salt
2 Tbsp. unsweetened almond milk
1/8 cup reduced-fat cottage cheese
3 Tbsp. low-fat shredded cheddar cheese
Freshly ground black pepper to taste
Pinch of ground mustard (optional)
Nutrition Facts (Per Serving)
Calories: 219
Protein: 14 grams
Carbs: 29 grams
Fat: 5 grams
Picture courtesy of Food & Wine
If you don’t like salad, this is an awesome way to eat your greens.
When kale is cooked in a cheese sauce, it’s nothing like the hardy and bitter leaf that you’re probably used to. Some of us like kale just fine that way, but for those who don’t, preparing leafy greens on the stove will make them more palatable.
And of course there’s creamy cheddar to help too.
Serves 4
Ingredients
1 lb. whole-wheat pasta
4 Tbsp. unsalted butter
2 cups milk
3 large eggs, beaten
20 oz. (about 5 cups) reduced-fat sharp cheddar, grated
1 tsp. salt
1/2 tsp. ground mustard
1/4 tsp. smoked paprika
Freshly ground black pepper to taste
1 bunch kale, destemmed and chopped
Nutrition Facts (Per Serving)
Calories: 691
Protein: 40 grams
Carbs: 63 grams
Fat: 34 grams
Picture courtesy of Two Peas and Their Pod
Making guacamole-inspired mac and cheese might sound bizarre. Stop and consider just how creamy and delicious avocados are, though, and it no longer seems strange to mix them into this pepper jack sauce.
And for even more cheese, pick up a Mexican variety to sprinkle on top like queso fresco, which is similar to feta; Oaxaca, similar to mozzarella; or Cotija, a hard cheese similar to Parmesan.
Serves 6
Ingredients
10 oz. elbow macaroni
2 cloves garlic, minced
2 avocados, peeled and pitted (some reserved for garnish)
2 Tbsp. fresh lime juice
1/3 cup chopped fresh cilantro
Salt and freshly ground black pepper to taste
2 Tbsp. butter
2 Tbsp. all-purpose flour
1 cup milk
2 cups (about 8 oz.) shredded pepper jack cheese
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 527
Protein: 19 grams
Carbs: 46 grams
Fat: 31 grams
Picture courtesy of Julie’s Eats and Treats
Mac and cheese is filling, but even then it can feel like something is missing from your meal.
When you need to feed your inner carnivore, make this pizza macaroni and cheese. It has a mix of pepperoni, roasted tomatoes, and mozzarella so you can kill cravings for two comfort foods in one bite.
Serves 4
Ingredients
4 Roma tomatoes, sliced
1/2 cup turkey pepperoni
2 tsp. extra-virgin olive oil
2 tsp. Italian seasoning, divided
1 1/2 tsp. garlic salt, divided
Freshly ground black pepper to taste
8 oz. whole-wheat elbow macaroni
2 cups (about 6 oz.) shredded mozzarella
2/3 cups (about 2 oz.) grated Parmesan
1/2 cup low-fat plain Greek yogurt
Nutrition Facts (Per Serving)
Calories: 480
Protein: 36 grams
Carbs: 51 grams
Fat: 19 grams
Picture courtesy of Savory Nothings
Everything is better with bacon, and that’s definitely true when it comes to any dish that involves cheese. But the good news for your macros is that it only takes a couple slices of bacon to make this taste like a sinful mac and cheese.
With so many flavors going on, this is a rich dish that will impress everyone from foodies who don’t want to eat the same thing twice to picky kids who usually refuse to eat vegetables. Just don’t tell them there’s butternut squash in this mac and cheese, and no one’s the wiser.
Serves 4
Ingredients
2 slices bacon, cooked and chopped
1/2 cup fat-free chicken broth
1 cup low-fat milk
1/4 tsp. ground nutmeg
Salt and freshly ground black pepper to taste
1 3/4 cups peeled and cubed butternut squash
8 oz. whole-wheat pasta
2 Tbsp. plain low-fat Greek yogurt
1 cup (4 oz.) shredded mozzarella
1/3 cup + 2 Tbsp. shredded cheddar cheese
3/4 cup frozen peas
3 Tbsp. bread crumbs
Chopped fresh parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 447
Protein: 26 grams
Carbs: 56 grams
Fat: 14 grams
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Picture courtesy of Fox and Briar
Making a healthier version of mac and cheese doesn’t mean less flavor. As this recipe proves, sometimes it actually means more.
A mixture of gruyere and goat cheese make a rich, tangy cheese sauce. And what makes it extra creamy is pumpkin puree. You can buy it canned, but when pumpkin is in season, it’s easy to cook with a fresh one instead.
Cut the squash in half, roast it in the oven for about 20 minutes, and then put the pieces in a blender or food processor.
Serves 8
Ingredients
16 oz. whole-wheat pasta
2 Tbsp. butter
1/2 large onion, diced
5 cloves garlic, minced and divided
1 can (15 oz.) pumpkin puree
5 oz. soft goat cheese
1 cup (about 4 oz.) shredded gruyere
1 can (12 oz.) low-fat evaporated milk
1 Tbsp. extra-virgin olive oil
1 cup panko bread crumbs
1 tsp. freshly ground black pepper
1 tsp. paprika
1 tsp. dried thyme
Pinch of ground cayenne (optional)
Salt to taste
Nutrition Facts (Per Serving)
Calories: 449
Protein: 20 grams
Carbs: 56 grams
Fat: 17 grams
Picture courtesy of Bake Your Day
For such a simple dish – noodles and sauce – there are so many variations on baked macaroni and cheese. Change the seasonings, change the pasta, or most importantly change the cheese, and it’s like an entirely new dinner.
Although this version of mac and cheese starts with standard sharp white cheddar, it takes things to the next level with an equal amount of tangy goat cheese.
Serves 6
Ingredients
16 oz. whole-wheat pasta
2 Tbsp. butter
2 Tbsp. flour
2 cups low-fat milk
8 oz. goat cheese
8 oz. sharp white cheddar cheese, shredded
2 Tbsp. chopped fresh parsley, divided
1 tsp. dried sage
1 tsp. dried thyme
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Pinch of nutmeg
1/4 cup panko bread crumbs
Nutrition Facts (Per Serving)
Calories: 704
Protein: 34 grams
Carbs: 68 grams
Fat: 32 grams
Picture courtesy of Cooking a la Mel
One of the best ways to make a creamy mac and cheese without adding fat is to use Greek yogurt instead of butter.
It adds a tanginess that works well with sharp cheddar or another strong cheese, and if you choose a reduced-fat variety, the Greek yogurt will ensure the cheese sauce is still smooth and creamy.
While you’re at it, add even more nutrition by making this a spinach macaroni and cheese. There’s hardly any extra effort required to get the boost in vitamins A and C.
Serves 4
Ingredients
2 cups (about 8 oz.) whole-wheat elbow pasta
2 cups (about 8 oz.) shredded sharp cheddar cheese
1/2 cup non-fat plain Greek yogurt
2 cups fresh spinach
Salt and freshly ground black pepper to taste
1/4 tsp. onion powder
1/4 tsp. garlic powder
Nutrition Facts (Per Serving)
Calories: 471
Protein: 16 grams
Carbs: 49 grams
Fat: 20 grams
Picture courtesy of Hungry Girl
This macaroni and cheese gets a nutritional boost from boiling chopped broccoli with the pasta. Yet there’s another trick to this recipe that reduces the fat without forgoing the cheese.
The creamy sauce includes Parmesan for robust flavor, but believe it or not, it’s made from mostly cauliflower. So you’re getting vitamin C, B6, and K with less than 200 calories per bowl.
Serves 6
Ingredients
4 1/2 oz. (about 1 1/4 cups) uncooked elbow macaroni
4 cups broccoli florets
6 cups roughly chopped cauliflower
2 tsp. minced garlic
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
3/4 cup skim milk
1/3 cup + 2 Tbsp. grated Parmesan (about 2 oz.)
1/4 cup whole-wheat panko bread crumbs
Nutrition Facts (Per Serving)
Calories: 192
Protein: 13 grams
Carbs: 30 grams
Fat: 4 grams
Picture courtesy of Gimme Some Oven
Gnocchi are small potato dumplings, so they’re firmer yet more tender than cooked pasta. So while this dish isn’t exactly macaroni and cheese, it’s satisfying just the same with a creamy three-cheese sauce.
There is a touch of flour in most gnocchi, so they have a trace amount of gluten compared to whole-wheat pasta. You can go the extra step and make gnocchi from scratch to omit the wheat and use a blend of rice flours instead, such as in this recipe from Gluten-Free Baking.
Serves 8
Ingredients
2 lbs. mini potato gnocchi
3 Tbsp. cornstarch
1 cup vegetable stock (or chicken broth)
2 Tbsp. butter or olive oil
3 cloves garlic, minced
1 cup milk, warmed
1 1/4 cups (about 5 oz.) grated fontina cheese
1 cup (about 4 oz.) shredded sharp cheddar
1/2 cup (about 2 oz.) grated Parmesan
1/2 tsp. salt (or more to taste)
1/4 tsp. freshly ground black pepper
Fresh basil or parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 396
Protein: 16 grams
Carbs: 48 grams
Fat: 16 grams
Picture courtesy of Cotter Crunch
When it comes to making macaroni and cheese from scratch, there are several options to avoid the blue box. It doesn’t take long to whip up on the stove, but the patience of baking a casserole is rewarded by less active cooking time.
To really reduce the amount of effort involved, though, get out your slow cooker. Although this Crock Pot macaroni and cheese is vegetarian, it would be easy to mix in shredded chicken, cooked sausage, or browned ground turkey to increase the protein per serving.
Serves 6
Ingredients
12 oz. gluten-free macaroni
5 oz. shredded jalapeno cheddar (or Colby Jack cheese)
1/2 tsp. ground chili (or paprika)
1/4 tsp. onion powder
1/4 tsp. garlic
Freshly ground black pepper and salt to taste
4 Tbsp. butter
2 cups milk
3 Roma tomatoes (or 10 oz. can), diced
2 cans (4.5 oz. each) green chiles, drained
Sliced green onion, for garnish
Nutrition Facts (Per Serving)
Calories: 437
Protein: 13 grams
Carbs: 51 grams
Fat: 18 grams
Picture courtesy of Host the Toast
Healthy recipes sometimes substitute cauliflower for the pasta to make a veggie-based macaroni and cheese. But this version gives you the best of both, so there are plenty of elbow noodles to enjoy for those who are wary of lightened up comfort food.
Rather than using cauliflower in place of the pasta, it is pureed and combined with cheddar and cream cheese for the sauce.
Serves 10
Ingredients
12 oz. extra-fiber elbow macaroni
1/2 head cauliflower (about 2 cups), chopped into small florets
1/3 cup Italian bread crumbs
2 Tbsp. (1/2 oz.) grated reduced-fat Parmesan
2 cups (about 8 oz.) shredded reduced-fat sharp cheddar
1 package (8 oz.) fat-free cream cheese
1 can (12 oz.) fat-free evaporated milk
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 333
Protein: 15 grams
Carbs: 35 grams
Fat: 16 grams
Picture courtesy of Nicole Morrissey / Prevention RD
Spicy Buffalo chicken is the ultimate comfort food for many Americans. Think about how many varieties there are: chicken wings, soups, salads, and even potato chips. But the downside, as with a lot of cravings, is often the macros.
That’s why you’ve gotta try this delicious buffalo chicken macaroni and cheese. Created by a dietitian, it has less than 20 grams of fat with double the protein.
Serves 7
Ingredients
2 cups dry whole-wheat macaroni
1 Tbsp. unsalted butter
2 stalks celery, finely chopped
2 carrots, peeled and finely chopped
2 Tbsp. all-purpose flour
1 cup skim milk
1 cup half-and-half
3/4 cup Frank’s red hot sauce
Pinch of dry mustard
8 oz. (about 2 cups) reduced-fat extra-sharp cheddar, shredded
8 oz. (about 2 cups) part-skim Colby cheese, shredded
2/3 cup non-fat plain Greek yogurt
1 lb. cooked chicken, shredded
1/4 cup panko bread crumbs
2 Tbsp. fresh chopped parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 461
Protein: 41 grams
Carbs: 31 grams
Fat: 19 grams
Picture courtesy of Skinny Mom / Brooke Griffin
Lobster gets a bad rap for being fatty when the meat itself is practically all protein. It’s actually the butter that seafood is served with that contributes to the high calorie content.
In this lobster mac and cheese, you can enjoy double the indulgences with only 10 grams of fat per serving. With macros this lean, you can go back for seconds, or follow it up with a guilt-free protein dessert.
Serves 6
Ingredients
2 cups whole-wheat pasta shells
1 1/2 Tbsp. light butter
2 Tbsp. whole-wheat flour
1 can (15 oz.) diced fire-roasted tomatoes
1 1/2 cups (about 6 oz.) shredded reduced-fat cheddar
1/2 cup (about 2 oz.) reduced-fat Parmesan
1/2 tsp. mustard powder
1/4 tsp. cayenne pepper
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/2 cup skim milk
3/4 lb. lobster meat, cut into chunks
Nutrition Facts (Per Serving)
Calories: 338
Protein: 19 grams
Carbs: 40 grams
Fat: 10 grams
Picture courtesy of Cooking for Keeps
This lightened up mac and cheese dish keeps things creamy with evaporated milk. It’s not the same as fresh milk and therefore works in recipes a little differently. But it’s often used to create a dish that has the feel of heavy cream without all the fat.
As well as trying it in mac and cheese, evaporated milk can be used to make chowders, alfredo sauce, and even ice cream.
Serves 6
Ingredients
12 oz. whole-wheat penne
8 oz. (about 1 cup) chopped frozen broccoli
1 cup reduced-fat evaporated milk
1 egg yolk
1 tsp. salt
1 clove garlic, grated
1 Tbsp. butter
2 cups (8 oz.) reduced-fat white cheddar cheese
4 oz. light cream cheese, softened
1 cup panko bread crumbs + 1 Tbsp. extra-virgin olive oil (optional)
Nutrition Facts (Per Serving)
Calories: 537
Protein: 27 grams
Carbs: 58 grams
Fat: 23 grams
Picture courtesy of Chelsea’s Messy Apron
Even though this recipe uses penne, it’s also a great way to make mac and cheese on the stove. Any kind of small pasta and shredded cheese will do, and the result will be a comforting dinner packed with protein from the tuna and extra nutrients from the peas.
And since it comes together in a skillet – dry pasta included – it’s easy to make, requires minimal dishes, and only takes about 20 minutes from start to finish.
Serves 4
Ingredients
2 cups whole-wheat penne
2 cans (5 oz. each) albacore white tuna
2 cups low-fat milk
1 cup water
4 Tbsp. butter
1/2 tsp. dry mustard
1/2 tsp. paprika (optional)
2 cups (about 8 oz.) shredded sharp cheddar (or other cheese)
1/2 cup peas
Salt and freshly ground black pepper to taste
1/2 tsp. hot sauce (or more to taste)
Handful of fresh parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 590
Protein: 40 grams
Carbs: 40 grams
Fat: 34 grams
Picture courtesy of Chow
Even the simplest macaroni and cheese recipes can go awry. The sauce can be too runny or lumpy, or sometimes the bread crumbs get soggy instead of becoming a perfectly crisp topping.
The Mac + Cheese Cookbook has tips on troubleshooting your cheesy pasta dinner. It also includes unique recipes like Breakfast Mac, Smoky Bacon Mac, and Sriracha Mac.
Serves 8
Ingredients
Béchamel Sauce:
4 cups whole milk
1/2 cup unsalted butter
1/2 cup all-purpose flour
1 Tbsp. salt
Mac and Cheese:
1 lb. elbow macaroni
3 cups (about 8 oz.) sharp cheddar cheese
1 cup (about 3 oz.) Pecorino Romano cheese
2/3 cup panko bread crumbs (optional)
Nutrition Facts (Per Serving)
Calories: 605
Protein: 24 grams
Carbs: 61 grams
Fat: 29 grams
Picture courtesy of Spabettie
This might not look like your typical bowl of cheesy mac, but there are elbow noodles buried in the plate of veggies, beans, and diced avocado. However, what you won’t find in here is cheese – this vegan mac has a savory sauce made from cashews, macadamia nuts, and hot sauce.
The key ingredient is nutritional yeast, a common way for vegan foods to have cheesy flavor. It can sound like a strange substitute, but nutritional yeast is often made from sugar cane and beet molasses.
Serves 4
Ingredients
1 sweet onion, caramelized
2 jalapeno peppers, roasted
1 orange bell pepper, roasted
1 small can (4 oz.) diced green chiles
1 can (15 oz.) pinto beans, rinsed
1 Tbsp. ground cumin
1/2 tsp. ground cayenne
Pinch of sea salt
4 servings (8 oz.) corn pasta
Nutrition Facts (Per Serving)
Calories: 317
Protein: 10 grams
Carbs: 66 grams
Fat: 2 grams
Picture courtesy of Emily Bites
Don’t have time to enjoy mac and cheese in a bowl? Now you can easily take your favorite comfort food to-go with these macaroni and cheese muffins – and even get a bit of spinach at the same time.
Aside from being baked in a muffin tin, this recipe isn’t actually that different than traditional mac and cheese. But since they’re in smaller portions, they take less time in the oven to finish.
So this recipe is not only convenient for making ahead of time and freezing, but it can also save time when you’re starving and need to get dinner on the table.
Serves 12
Ingredients
4 cups cooked whole-wheat macaroni
1 Tbsp. butter
1 Tbsp. flour
1 cup skim milk
1 clove garlic, minced
3 oz. (about 3/4 cup) shredded sharp cheddar cheese
3 oz. (about 3/4 cup) shredded Gruyere
1 large egg
1 egg white
1 package (10 oz.) frozen chopped spinach, defrosted and drained
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 150
Protein: 9 grams
Carbs: 16 grams
Fat: 6 grams
Picture courtesy of The Glowing Fridge
The vegan “cheese” sauce for this stovetop macaroni looks like the real deal, but it gets the orange color from a combo of sweet potato, carrots, and Dijon mustard. That’s all delicious; yet it doesn’t exactly taste like cheese.
The secret ingredient is nutritional yeast, which adds a savory and tangy flavor to the sauce. It’s not an active yeast, like what’s used in bread to help it rise, so nutritional yeast only affects flavor (in a good way) while boosting the amount of vitamins and minerals.
Serves 4
Ingredients
2 cups water
1 sweet potato, peeled and chopped
2 medium carrots, chopped
1 zucchini, peeled and chopped
1/2 sweet onion, chopped
12 oz. pasta
1 1/2 cups water, reserved from boiling pasta
1/2 cup nutritional yeast (or more to taste)
1 Tbsp. Dijon mustard
1 clove garlic, minced
1 tsp. salt
Freshly ground black pepper to taste
Dash of cayenne pepper (optional)
Nutrition Facts (Per Serving)
Calories: 371
Protein: 21 grams
Carbs: 68 grams
Fat: 3 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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