This healthy mac and cheese recipe is a lighter version of the classic recipe with added fiber from spinach. It’s the ultimate comfort food!
Baked Macaroni and Cheese
I love homemade macaroni and cheese. It’s so much better than the boxed versions, but mac and cheese can be so heavy that it’s hard to enjoy it very often. This healthier version of mac and cheese is not only lower in calories and fat, but it will also be a hit with your kids. My skeptical daughter gave it her approval. This recipe strikes a balance between indulgence and health by incorporating nutrient-dense ingredients while still delivering that comforting mac and cheese experience! You can make this baked or as a quick stove-top mac and cheese. For low-carb macaroni and cheese options, try Baked Spaghetti Squash and Cheese or Baked Cauliflower “Mac” and Cheese.
Why This Healthy Mac and Cheese Works
I love mac and cheese, but it’s not always the healthiest if you order it out or make it from a box. My from scratch homemade version is the solution! I lightened up this casserole and made it healthier in four ways:
- Reduced the butter
- Used reduced fat cheddar cheese
- Replaced cream with skim milk and chicken broth
- Added fresh baby spinach for added nutrients
If you want to make this recipe a quick stovetop mac and cheese, you can skip the last step. Just serve it without the breadcrumbs and grated cheese.
What You’ll Need
Here’s everything you will need to make this healthy mac and cheese. See recipe card below for exact measurements:
- Macaroni: Choose a type of pasta that fits your dietary needs, such as whole wheat pasta for added fiber, high protein pasta for extra nutrition, or gluten-free pasta if you’re avoiding gluten.
- Butter: A small amount of butter helps create a rich base for the cheese sauce, but using just 2 tablespoons keeps it light.
- Flour: Used to thicken the sauce, creating that classic creamy texture without needing extra fat. Gluten-free flour also works here.
- Minced onion: Adds a subtle sweetness and depth of flavor to the dish.
- Skim milk: Low in fat but still creamy, skim milk lightens up the sauce while keeping it smooth.
- Chicken or vegetable broth: Adds extra flavor to the sauce while reducing the need for additional dairy or fat.
- Reduced-fat cheddar For the best results, shred the cheese yourself for a smoother sauce. The reduced-fat variety lowers the calorie count while still providing that classic cheesy flavor.
- Salt and black pepper: Seasoning is key to bringing out the flavors in the dish, so add to taste.
- Baby spinach: A great way to add some veggies, spinach boosts the nutritional content with vitamins and minerals while blending seamlessly into the dish.
- Parmesan cheese: Adds a sharp, salty flavor that complements the cheddar, giving the dish an extra cheesy boost with fewer calories.
- Whole wheat bread crumbs: Sprinkled on top for a crunchy texture, whole wheat breadcrumbs add fiber and a hearty finish. Use gluten-free crumbs or panko if gluten-fre.
- Olive oil spray: Lightly sprayed on the breadcrumbs to help them crisp up without adding too much extra fat.
How To Make Healthy Mac and Cheese
Here’s the step-by-step method to making a healthier mac and cheese. See recipe card below for full recipe:
- Cook pasta in a large pot of salted water according to package directions. Spray a baking dish with oil.
- Preheat oven to 375F.
- In a large, heavy skillet, melt butter. Add flour and cook over low heat stirring with a whisk.
- Add onion and cook another 2 minutes. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
- Once it becomes thick, remove from heat, add cheese 1/4 cup at a time and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and baby spinach.
- Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more oil on top.
- Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
Tips for Perfect Cheese Sauce (not grainy or gritty)
Have you ever made a macaroni and cheese that wasn’t creamy or smooth? Instead if was grainy or gritty? The worst! Here’s a few steps you should take for perfectly creamy cheese sauce.
- Shred your own cheese. For this recipe, grating your own cheese will give you the smoothest results.
- Start with a roux. A white sauce is made with butter or olive oil stirred with flour and milk. It thickens once it cools, then you stir the cheese into it to make your cheese sauce mixture.
- Do NOT add the cheese to boiling sauce. When adding the cheese, remove the white sauce from the heat completely before adding the cheese. I usually move this to a different burner so it stops boiling. You don’t want to add the cheese to the mixture if it’s boiling/bubbling. Doing so will cause the cheese to break down causing a gritty texture.
- Add the cheese a little at a time. I usually do this 1/4 cup at a time, whisking in between until it’s all melted.
Is mac and cheese unhealthy?
Mac and cheese isn’t necessarily unhealthy, but it depends on the recipe – some recipes are worse than others. Macaroni and cheese does have a good amount of protein from all the milk and cheese. However, the calories can add up quickly, so it’s important to keep your portion size in check.
I also added spinach, which is another good source of fiber. Not to mention, spinach is packed with a variety of vitamins and minerals. The reduced fat cheese and skim milk help keep the calorie count down. A one-cup serving of this healthy mac and cheese comes in at just under 300 calories.
What do you serve with mac and cheese?
This easy baked mac and cheese would make a delicious main dish for dinner for a busy weeknight. If you want to add a side, you could serve it with a simple side salad like this chopped wedge or Caesar salad. Or serve it as a side dish with an easy protein option like turkey meatloaf or baked chicken tenders.
Can I refrigerate before baking?
Yes, you can refrigerate macaroni and cheese before you bake it. To refrigerate before baking, you will complete all the steps up to putting the mixture in the pan. Cover the dish with foil and refrigerate for up to two days. When you’re ready to bake it, pull the mac out of the fridge while the oven is preheating and top with breadcrumbs and Parmesan. You will need to bake the macaroni and cheese casserole a little longer since it’ll be cold. Bake for about 30-40 minutes until heated through.
Variations
- Veggies: witch out the spinach for other vegetables like tomatoes, carrots, mushrooms or broccoli.
- Cheese: Sub the 2% cheddar for reduced fat Gruyere or pepper jack cheese. Or make a white cheddar mac with white cheddar cheese.
- Pasta: Use whole wheat, gluten-free, or a legume-based pasta like chickpea pasta instead of fiber-enriched pasta. Try a different pasta shapes like farfalle, rotini spirals, or penne. Or use gluten-free pasta if needed.
- Breadcrumbs: Swap the breadcrumbs for panko or gluten-free crumbs if making gluten-free.
- Dairy-free: You can swap the milk for rice milk and the cheese for a good vegan cheese like Violife which I’ve tested with great results.
- Seasoning: Add some nutmeg or mustard powder to the cheese sauce, or season the crumbs with onion powder, garlic powder, cayenne pepper or fresh herbs to switch it up.
Helpful Tip
For creamy macaroni and cheese, it’s essential to choose a good cheese such as a block of sharp cheddar cheese. Grating the cheese yourself will give the the smoothest cheese sauce.
More Macaroni and Cheese Recipes You’ll Love:
- Baked Broccoli Macaroni and Cheese
- Macaroni and Cheese Soup with Broccoli
- Pumpkin Mac and Cheese with Roasted Veggies
- Butternut Squash Mac and Cheese
- Greek Mac and Cheese
- Hamburger Helper
Healthy Mac and Cheese Recipe
Ingredients
- 12 ounces elbow macaroni, wheat, whole wheat, high protein or gluten-free
- 2 tablespoons butter
- 1/4 cup flour, or gluten-free flour mix
- 1/4 cup minced onion
- 2 cups skim milk, use rice milk for dairy-free
- 1 cup chicken or vegetable broth
- 8 ounces reduced-fat cheddar, for best results shred yourself. Use Violife for dairy-free
- kosher salt, and black pepper, to taste
- 4 cups baby spinach
- 2 tablespoons grated Parmesan
- 1/4 cup seasoned whole wheat bread crumbs
- olive oil spray
Instructions
- Cook pasta in salted water according to package directions. Spray a baking dish with oil.
- Preheat oven to 375F.
- In a large, heavy skillet, melt butter. Add flour and cook over low heat stirring with a whisk.
- Add onion and cook another 2 minutes. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick. Season with salt and pepper.
- Once it becomes thick, remove from heat, add cheese 1/4 cup at a time and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and baby spinach.
- Pour into baking dish. Top with grated cheese and breadcrumbs. Spray a little more oil on top.
- Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.
