5 from 26 votes
Healthy Mac and Cheese
This Healthy Mac and Cheese recipe transforms classic comfort food by using a smooth cottage cheese blend and a roux made with butter and flour to create a creamy cheese sauce. The sauce gently combines broth, milk, and cheddar cheese to coat elbow pasta, resulting in a balanced dish with a rich, velvety texture. Options to vary ingredients allow customization of protein and flavor profiles.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
6
servings
Calories:
316 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 12 oz elbow pasta chickpea, whole wheat, regular, gluten-free, noodles
- 1 tablespoon butter
- 1.5 tablespoon all-purpose flour or gluten-free 1:1 flour
- ½ cup broth vegetable or chicken
- ¾ cup milk or any milk, low-fat
- ½ cup cottage cheese blended (see instructions)
- 1 cup cheddar cheese or low-fat cheddar. I have also made this with ½ gruyere and ½ cheddar, so you can get creative with cheese choice.
- ¼ teaspoon black pepper ground
Instructions
- Cook the noodles according to the package instructions. Set aside.
- On medium-low heat, melt 1 tablespoon of butter in a pot. Add 1.5 tablespoon of flour and mix until a golden brown roux forms, stirring often. This takes about 5 minutes. Monitor the heat and remove the pot if necessary to prevent overheating.
- Meanwhile, blend the cottage cheese in a high-speed blender to ensure it is smooth and without chunks.
- Slowly whisk in ½ cup of broth, followed by ¾ cup of low-fat milk. Bring the mixture to a boil on high heat.
- Remove the pot from the heat and add half of the cheddar cheese and all the cottage cheese. Add the ground pepper. Whisk until it melts into the sauce.
- Add the remaining cheddar cheese and continue to whisk or stir until fully melted.
- Pour the cheese sauce over the cooked noodles and toss until the noodles are evenly coated.
- Taste and add salt if desired. Enjoy!
Cup of Yum
Notes
- Ricotta cheese can be used instead of cottage cheese for a creamier sauce with a velvety consistency.
- Adding cayenne pepper, buffalo sauce, or hot sauce introduces a spicy element to the mac and cheese.
- Chickpea pasta adds extra protein compared to regular pasta if desired.
- Finely chopped vegetables such as spinach, broccoli, or cauliflower can be incorporated for additional nutrients.
- Sautéing minced garlic with butter before adding flour gives the sauce a subtle garlic flavor.
- Grilled chicken or turkey can be added to increase protein and make the dish more substantial.
- The mac and cheese can be refrigerated for up to 3-4 days in an airtight container.
- Reheat gently in microwave or oven with added milk to preserve creaminess, avoiding overcooking.
Nutrition Information
Calories
316kcal
(16%)
Carbohydrates
36g
(12%)
Protein
22g
(44%)
Fat
12g
(18%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
0.3g
(2%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.1g
(5%)
Cholesterol
26mg
(9%)
Sodium
349mg
(15%)
Potassium
86mg
(2%)
Fiber
8g
(32%)
Sugar
7g
(14%)
Vitamin A
355IU
(7%)
Calcium
223mg
(22%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 316
% Daily Value*
| Calories | 316kcal | 16% |
| Carbohydrates | 36g | 12% |
| Protein | 22g | 44% |
| Fat | 12g | 18% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 26mg | 9% |
| Sodium | 349mg | 15% |
| Potassium | 86mg | 2% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
| Vitamin A | 355IU | 7% |
| Calcium | 223mg | 22% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.