Randy Chandler
Macaroni and cheese is a popular dish, but is it healthy? The answer depends on the ingredients used and the method of preparation. While some recipes call for heavy cream, large amounts of cheese, and butter, others suggest healthier alternatives like Greek yogurt, cottage cheese, and milk. Additionally, the type of pasta used can vary, with options like chickpea pasta providing additional nutritional value. When it comes to boxed mac and cheese, the sodium content is a key consideration, with some brands containing 1,000+ mg of sodium per serving. However, brands like Annie's offer a popular alternative with organic ingredients and no artificial flavors or synthetic colors. For those seeking a healthier option, homemade recipes with vegetables and protein add-ins can increase the nutritional value of this comfort food classic.
| Characteristics | Values |
|---|---|
| Ingredients | Simple and wholesome ingredients, including pasta, broth, milk, butter, cheese, and seasonings. |
| Calories | Low-calorie recipe with only 400 calories per serving, compared to restaurant-style versions that have 600+ calories. |
| Flour | No flour used, making it lower in calories and fat. |
| Cheese | Only 1/4 cup of cheese is needed to achieve a decadent cheesy flavor. |
| Pasta | Traditional elbow pasta or any short pasta that can hold a creamy sauce, such as penne, fusilli, or bow ties. Whole wheat, white pasta, or gluten-free noodles can be used. |
| Broth | Low-sodium vegetable or chicken broth is recommended for extra flavor. |
| Milk | Whole milk or at least 2% milk is suggested for the creamiest results. |
| Butter | A small amount (2 tablespoons) of salted butter is used for a low-calorie recipe. |
| Cheese Type | A combination of marble cheese, cheddar cheese, and aged Parmesan cheese like Parmigiano Reggiano is recommended. |
| Seasonings | Garlic powder, mustard, salt, and pepper are commonly used. |
| Cheese Sauce | The cheese is gradually added to the sauce, stirring between each addition. It is important to use blocks of real cheese and grate them yourself for the best melting results. |
| Baking | Baking is not recommended as it can dry out the sauce. Baked versions require more cheese, sauce, and seasonings. |
| Healthy Swaps | Cottage cheese instead of heavy cream to lower fat and increase protein. Spinach, broccoli, or grilled chicken can be added for extra health benefits. |
| Nutrition | Mac and cheese can be optimized to provide more vitamins, minerals, fiber, and protein, with less saturated fat and sodium. |
| Whole Grains | Using 100% whole grains or whole-wheat flour increases fiber, healthy fats, and other nutrients. |
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What You'll Learn
Use whole-grain pasta for more fibre
Macaroni and cheese is a comfort food that can be made healthier by swapping out refined white pasta for whole-grain pasta, which has more fibre. Whole-grain pasta is made from whole-wheat flour, which retains the germ and bran from the original grain, resulting in higher fibre content. In contrast, refined white flour has the bran and germ stripped away, leaving only the starchy endosperm. By choosing whole-grain pasta, you can increase the fibre content of your macaroni and cheese without sacrificing taste.
There are plenty of whole-grain pasta options available on the market, including whole wheat noodles, chickpea noodles, and gluten-free varieties. These noodles can hold creamy sauces just as well as their refined counterparts, making them an excellent choice for macaroni and cheese.
The benefits of choosing whole-grain pasta extend beyond increased fibre intake. A study found that replacing daily servings of refined grains with whole grains can lead to a reduction in heart disease risk factors. Specifically, it can lower total cholesterol and "bad" LDL cholesterol levels, as well as decrease blood triglyceride numbers. This makes whole-grain pasta a heart-healthy option for your macaroni and cheese.
If you're new to whole-grain pasta, you can start by substituting half of the regular pasta in your macaroni and cheese with whole-grain pasta. This gradual transition can help you get accustomed to the flavour and texture of whole-grain noodles without overwhelming your taste buds.
In addition to the health benefits, whole-grain pasta can also add a nutty flavour and chewy texture to your macaroni and cheese. So, by making this simple swap, you can not only boost the nutritional value of your dish but also enhance its overall taste and dining experience.
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Cottage cheese increases protein and creaminess
Mac and cheese is a comfort food that can be made healthier without sacrificing taste. While cheese gets a bad rap for its saturated fat content and high sodium levels, most cheeses are good sources of protein and calcium.
Cottage cheese is a healthy substitute for heavy cream in mac and cheese. It lowers the fat content, increases protein, and ensures a creamy texture. This mac and cheese recipe is perfect for busy weeknights or meal prepping. It's foolproof, made in one pot, and ready in under 20 minutes.
The recipe calls for elbow noodles, but you can use chickpea, gluten-free, rice, or regular pasta noodles. The cottage cheese is combined with cheddar cheese, broth, and low-fat milk to create a rich and creamy sauce. You can also add grilled chicken for extra protein.
To make the sauce, start by creating a roux with butter or olive oil, flour, and milk. This forms a white sauce that will thicken as it cools. Then, remove the sauce from the heat and gradually add the cheese, stirring until it melts. Adding the cheese to a boiling sauce will cause it to break down and become gritty.
By using cottage cheese, you can enjoy a creamy and delicious mac and cheese with increased protein and reduced fat. It's a healthier option that doesn't compromise on taste.
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Grate your own cheese for smoothness
Mac and cheese is a comfort food that can be made healthier by optimising the pasta, sauce, and mix-ins to increase vitamins, minerals, fibre, and protein, while reducing saturated fat and sodium.
One way to make healthier mac and cheese is to grate your own cheese for smoothness. Pre-shredded cheese is coated with anti-caking agents that prevent it from melting well and can make the sauce gritty. Starting with blocks of real cheese and grating them yourself will give you the smoothest results.
To make a smooth cheese sauce, you can start by making a roux. A white sauce can be made by stirring butter or olive oil with flour and milk. It will thicken as it cools, and then you can stir in the cheese to make your cheese sauce. It is important to note that you should not add the cheese to a boiling sauce. Instead, remove the white sauce from the heat completely before adding the cheese. Adding cheese to a boiling or bubbling mixture will cause the cheese to break down and result in a gritty texture. It is also recommended to add the cheese a little at a time.
In addition to grating your own cheese, you can use whole wheat or whole-grain pasta for added fibre and nutrients. You can also reduce the amount of butter and opt for low-fat milk to make your mac and cheese healthier without sacrificing taste.
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Add spinach for extra health benefits
Mac and cheese is a comfort food that can be made healthier without sacrificing taste. While boxed mac and cheese is convenient, it is often loaded with refined grains, ultra-processed cheese, and high amounts of sodium. By making your own, you can control the ingredients and boost the nutritional value.
One way to make mac and cheese healthier is to add spinach for extra health benefits. Spinach is a nutrient-dense vegetable that pairs well with the dish. It is packed with vitamins, minerals, and antioxidants, providing a boost of nutrition to your meal. Spinach is also low in calories and fat, making it an excellent addition to a healthy mac and cheese recipe.
When adding spinach to your mac and cheese, you can either incorporate it into the sauce or use it as a topping. If you choose to add it to the sauce, simply chop the spinach and stir it in while preparing the cheese sauce. This method ensures that the spinach is evenly distributed throughout the dish. Alternatively, you can chop or blend the spinach and mix it with the cooked macaroni before adding the cheese sauce. This way, you create a delicious green mac and cheese.
Another option is to use spinach as a topping. After baking or cooking your mac and cheese, simply layer fresh spinach leaves on top of the dish. The heat from the pasta will slightly wilt the spinach, making it easier to eat. You can also lightly sauté the spinach in olive oil and season it with salt and pepper before adding it as a topping. This method adds a pop of colour and a nutritious boost to your mac and cheese.
Additionally, you can experiment with different types of spinach, such as baby spinach or frozen spinach, to find the variety that best suits your taste and texture preferences. Remember, the key is to find a balance between enhancing the nutritional profile of the dish and retaining the classic comfort food flavours that mac and cheese is known for.
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Low-calorie recipe swaps for heavy dairy
Mac and cheese is a classic comfort food, but it can be a calorie bomb. Here are some low-calorie recipe swaps for heavy dairy to make this indulgent dish healthier:
Choose Whole Grains
Instead of using refined white flour pasta, opt for whole-grain varieties like whole-wheat pasta. These options offer more fibre, healthy fats, and other nutrients because they retain the germ and bran from the original grain. A study found that replacing refined grains with whole grains can reduce risk factors for heart disease, including lowering "bad" cholesterol levels. If you're not ready to fully switch to whole-grain pasta, you can start by using half whole-grain and half regular pasta.
Go for Reduced-Fat Dairy
Reduce the amount of cheese in your recipe, and opt for reduced-fat or low-fat varieties. You can also try using cottage cheese instead of heavy cream to add protein and creaminess without the extra fat. If you're making a sauce, use low-fat milk or alternative milk like almond milk. However, be cautious with almond milk as it can overpower the desired mac and cheese flavour.
Bulk up with Vegetables
Add vegetables like spinach, broccoli, or grilled chicken to boost the nutritional content of your dish. Spinach adds fibre, while broccoli and grilled chicken can double the protein content.
Use Broth for Flavour
Instead of relying heavily on cheese and cream for flavour, use low-sodium vegetable broth or chicken broth to add depth to your dish. This reduces the overall calorie count and adds a savoury note to your mac and cheese.
Choose Your Pasta Shape
While elbow macaroni is traditional, you can use any short pasta that holds a creamy sauce well, such as penne, fusilli, or bow ties. This allows you to choose a pasta shape that fits your dietary needs, whether it's whole wheat, high protein, or gluten-free.
Make Your Own Sauce
Avoid pre-shredded cheese and boxed mac and cheese mixes, as they often contain anti-caking agents and excessive amounts of sodium. Grate your own cheese and make your sauce from scratch, controlling the ingredients and ensuring a more nutritious meal.
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Frequently asked questions
Homemade macaroni and cheese is the healthiest option.
Unfortunately, boxed mac and cheese is often loaded with refined grains, sodium, and ultra-processed cheese powder or sauce. To make it healthier, swap the refined white pasta for whole-grain varieties, which will give you more fiber and nutrients. You can also add vegetables like spinach or broccoli for extra health benefits.
You will need pasta (macaroni or any short pasta that can hold a creamy sauce), low-sodium vegetable or chicken broth, milk (preferably whole milk for the creamiest results), butter, cheese (a combination of marble cheese or cheddar cheese and aged Parmesan cheese), and seasonings like garlic powder, mustard, salt, and pepper.
You can use olive oil instead of butter or flour to create a base for the cheese sauce. Olive oil is a healthier option as it contains healthy fats and can help to reduce the overall calorie count of the dish.
To make a healthy baked macaroni and cheese, you can follow these steps:
- Cook the pasta in a large pot of salted water according to the package directions.
- Spray a baking dish with oil and preheat the oven to 375°F.
- In a large skillet, melt butter and add flour, cooking over low heat while stirring.
- Add onion and cook for another 2 minutes.
- Whisk in milk and chicken broth, raising the heat to medium-high until it boils and thickens.
- Season with salt and pepper, then remove from the heat.
- Gradually add in the cheese, stirring until melted.
- Adjust the seasoning, then add cooked macaroni and vegetables like spinach or broccoli.
- Pour into the prepared baking dish, top with grated cheese and breadcrumbs, and spray with a little more oil.
- Bake for 15-20 minutes, then broil for a few minutes until the breadcrumbs are golden.
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