This easy Healthy Mac and Cheese recipe has all the creamy flavor and richness of classic mac with fewer calories! Ready in 15 minutes on the stovetop, or add the optional baking step for a crisp gourmet-style topping.
This recipe was originally published on April 8th, 2020. It was updated with new recipe information on January 9, 2024.
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Table of contents
- Why You’ll Love This Healthy Mac and Cheese Recipe
- What Makes This Mac and Cheese Healthy
- Ingredients
- Substitutions
- How to Make Healthy Mac n Cheese
- Recipe Pro-Tips
- Recipe Variations
- Serving Suggestions
- Dietary Adaptations
- Storage Directions
- Recipe FAQs
- Tools Needed to Make This Recipe
- More Mac and Cheese Recipes
I love mac and cheese so much that I should have named my site “Mae’s Mac and Cheese” – which is evident from the numerous variations of the classic dish you’ll find when browsing my recipes. As a cheesy pasta enthusiast (I eat the dish at least once a week) I wanted to create a version that was both delicious and lighter in calories!
This low calorie mac and cheese is the most classic version of my many variations; it’s where my love affair began. The light-on-the-butter roux makes a delicious thick cheddar cheese sauce that will have you reaching for a second bowl. Smothered over your favorite pasta shape, this healthy mac and cheese recipe is a hit every time!
Enjoy it straight from the stovetop, or add the optional baking step to easily elevate this simple meal with a crispy cheese topping.
Why You’ll Love This Healthy Mac and Cheese Recipe
- Quick & Easy. The next fastest thing to whip up a ready-made box of Kraft mac and cheese is this healthy homemade mac and cheese! It just takes 15 minutes to prepare on the stovetop and is incredibly easy to make.
- Simple Ingredients. Many boxed mac and cheese brands are loaded with preservatives and artificial ingredients. This recipe uses real ingredients, making it an extra flavorful and healthy mac and cheese for kids.
- Versatile. Easily dress up this dish with desired add-ins like veggies and protein or different seasonings for a delicious twist.
- Budget Friendly. This recipe uses simple and affordable ingredients that won’t break the bank.
What Makes This Mac and Cheese Healthy
- Lower in fat. Satisfy your cheese fix with less fat! Thanks to the low-fat milk and less butter in the roux, the healthy cheese sauce delivers maximum cheddar flavor without needing maximum cheddar cheese. A win for flavor and fat content!
- Fewer calories. Compared to other recipes, this mac and cheese has fewer overall calories. It uses significantly less butter and lower-calorie milk, making it a lighter alternative.
- Real ingredients. There are no mystery ingredients in this dish! All it takes is six simple whole-food ingredients you can find in your fridge and pantry.
Ingredients
- Pasta. Use a small-shaped pasta like penne, cavatappi, macaroni, orecchiette, or shells.
- Butter. Unsalted is best in this recipe so the flavor is not too salty.
- Flour. All-purpose flour makes the perfect roux for a creamy cheese sauce.
- Milk. I recommend low-fat milk like 1% or 2% to keep this recipe light.
- Cheese. Shredded sharp cheddar cheese packs a flavor punch without needing a large quantity.
Substitutions
- Pasta. Easily swap out traditional pasta noodles 1:1 with healthy alternatives like chickpea pasta or rice flour pasta. I made this a Banza mac and cheese recipe as a healthier option and loved it! (I buy mine on Thrive Market each month, it’s the best deal I’ve found.)
- Milk. You can use skim milk or whole milk instead of lower-fat milk. I have not tried this recipe with plant-based milk so I can’t guarantee those results.
- Flour. For a gluten-free option, swap all-purpose flour with a high-quality gluten-free 1-to-1 flour. I love Bob's Red Mill brand.
- Cheese. I highly recommend the flavor of sharp cheddar cheese for this light mac and cheese, but you can also swap with Gruyere, swiss, white cheddar, provolone, or a mix of cheeses to diversify the flavor!
How to Make Healthy Mac n Cheese
For the complete recipe and measurements, scroll to the recipe card at the bottom of this post.
Step 1: Cook the pasta according to the package directions in heavily salted water.
Step 2: Make the roux in a large saucepan: bring a saucepan to heat over medium or medium-low heat. Add the butter and let it melt until it just starts to get foamy. Whisk in the flour and cook, stirring constantly, for 1-2 minutes, or until the roux smells warm and lightly nutty.
Step 3: Slowly whisk in the milk. Continue whisking and cooking until the sauce thickens and you can see the bottom of the pan while you whisk.
Step 4: Turn the heat down to low and whisk in the cheese and salt until smooth and creamy.
Step 5: Turn off the heat and add the cooked pasta to the cheese sauce. Gently fold in the noodles until well combined. Serve right away!
Optional steps: Make healthy baked mac and cheese by adding the following baking steps!
Step 6: Preheat the oven to 375 degrees Fahrenheit. Pour the prepared low fat mac and cheese recipe into a greased baking dish and sprinkle the top with additional cheese.
Step 7: Bake the dish in the oven for 21-23 minutes or until the cheese is melted, bubbling, and golden brown. Serve hot!
Recipe Pro-Tips
Salt the pasta water. Salted water makes all the difference in the flavor of the pasta, so don't be bashful in salting it! If you are concerned about the sodium levels in the recipe if you salt the water, know that pasta only absorbs 1/16 of a teaspoon of salt per serving on average.
Prepare all ingredients. Once you start the cooking process, this low fat mac and cheese recipe goes quickly – it only takes 15 minutes on the stovetop! Have all the ingredients out and ready so you don’t slow or interrupt the process, especially when making the roux.
Use freshly shredded cheese. For the best flavor in this healthy macaroni and cheese, I recommend freshly grating the cheese instead of using storebought. Grating the cheese straight from the block also melts better than storebought versions!
Cook the roux on medium or medium-low heat. A scalded or burnt roux is the quickest way to destroy the recipe. Be conservative with the temperature when you make the roux. Start medium-low and you can always add more heat as you need it.
Whisk the cheese sauce continuously until smooth. Slowly add the cheese as you whisk it in instead of adding it all at once. Don’t stop whisking until the cheese is fully incorporated! It may take 30 seconds to 1 minute to achieve the right texture. You will know that it is entirely whisked in when the sauce is smooth and creamy -- and no longer stringy or separated.
Cook the pasta al dente if baking. If you choose to add the baking step to this recipe, I recommend boiling the pasta noodles al dente, or slightly firm, to prevent them from becoming mushy. The noodles will continue to cook when they are in the oven.
Recipe Variations
- Add protein. Make this skinny mac and cheese recipe a complete meal by mixing in cooked protein like grilled apple chicken sausage, flaked canned tuna, turkey or ham lunch meat (cut into small pieces), bacon bits, or barbeque pork or chicken.
- Sneak in veggies. For the healthiest mac and cheese, add some vegetables! Mix in sauteed spinach, onion, garlic, zucchini, tomatoes, asparagus, broccoli, or cauliflower.
- Make it extra creamy. If you’re in the mood for extra creamy cheesy pasta, you can add a few tablespoons of heavy cream or mix in cream cheese. Just note that adding extra fats will defer from the lite macaroni and cheese version.
- Spice it up! Switch up the flavor profile by adding spices like fresh cracked black pepper, garlic powder, mustard seed, or fresh herbs. If you like spicy, you can also add hot sauce or cayenne pepper for a buffalo-style low fat mac and cheese.
- Bake it in the oven. If you want to add a golden crispy topping to your mac and cheese, follow the additional baking instructions for this recipe – it just adds about 20 minutes to the cooking time!
- Make it extra crispy. If you choose to make this healthy mac and cheese baked, you can top the mac and cheese with panko breadcrumbs along with the extra shredded cheddar before putting the dish in the oven for some extra crunch.
Serving Suggestions
Enjoy a big bowl of mac and cheese as is or pair it with delicious sides for a full meal spread! Add a simple green salad, roasted veggies, or blistered green beans to keep it a meat-free meal. Or serve it alongside pork tenderloin, sloppy joes, or simple grilled chicken for extra protein.
Dietary Adaptations
This recipe is naturally vegetarian and processed sugar-free.
To make gluten-free mac and cheese, just use gluten-free rice or bean pasta and gluten-free 1-to-1 flour in the roux.
To make a low sodium mac and cheese recipe, eliminate the salt from the cheese sauce.
Storage Directions
- Refrigeration. Mac and cheese leftovers will keep covered in an airtight container in the refrigerator for 4-5 days.
- Freezing. Freeze individual portions of mac and cheese in freezer-safe containers for 1-2 months. Defrost frozen mac and cheese in the refrigerator overnight before reheating.
- Reheating. Reheat mac and cheese on the stovetop with an extra splash of milk until warmed through, or heat in the microwave for a few 2-4 minutes.
Recipe FAQs
According to Mackenzie Burgess, RDN, and registered dietitian nutritionist and recipe developer at Cheerful Choices, "Although mac and cheese is a dish that’s typically higher in calories, saturated fat, and sodium–this dish is filled with better-for-you swaps that makes it much lighter. By using skim milk or 1% milk, it slashes the saturated fat content. This recipe also uses significantly less butter than most, meaning less overall calories and fat per serving. If you want to pump up protein and fiber content, try using the recommended Banza pasta as a healthier swap. I would also suggest pairing your pasta with a veggie-filled side dish to add extra color to your plate."
Yes, this is an easy dish to prepare ahead and serve later! Prepare the macaroni and cheese up to the baking step in the recipe. Allow it to cool to room temperature then store the baking dish tightly covered with plastic wrap in the refrigerator until ready to bake the next day. Uncover the dish and bake for 21-23 minutes in the oven.
You can also freeze the prepared mac and cheese to bake later. Cover the baking container with an airtight and freezer-safe bag or lid and freeze for 2-3 months. To reheat: defrost the pan in the refrigerator for 24 hours and then bake at 350 degrees Fahrenheit for 35-40 minutes, or until the mac and cheese is heated through and the cheese is browning on the top.
No need! If you add the baking step to this recipe, cooking the dish uncovered is best. The mac and cheese will already be cooked when you add it to the oven, and the uncovered baking time will add a crisp golden brown topping to the dish.
You sure can! Simply multiply the ingredients by your desired amount of servings and follow the recipe as directed. Use a stockpot and an 8 x 13" pan if needed. If you're baking the mac and cheese, you may need to add 5-8 minutes of baking time for every time you multiply the recipe. For example, if you triple the recipe, you will need an additional 10-16 minutes of baking time.
Tools Needed to Make This Recipe
- 2-quart saucepan or 6-quart Dutch oven
- Colander
- Whisk
- Measuring cups & spoons
- 8 x 8" glass baking dish
- Silicone spatula
More Mac and Cheese Recipes
- Greek Yogurt Mac & Cheese
- Instant Pot Kraft and Cheese
- Lactose-Free Mac and Cheese
- Healthier Taco Mac and Cheese
- Tuna Mac and Cheese
- Smoked Gouda Mac and Cheese
If you made and liked this recipe, don't forget to rate the recipe and let me know how it went for you in the comments! It always makes my day to hear from you!
Addy says
How much is one serving, 1 cup?
Mae's Menu says
Hi, Addy -- A serving is 1/6 of the recipe, or about somewhere in between 3/4 - 1 cup.
Hope that helps!
Christine says
How many cups of dried pasta do I use?
Megan says
I love a simple recipe, and this one by far beats a box of Kraft. It's so easy and simple, and the kids loved it!
Mae's Menu says
It's wild how making homemade mac and cheese doesn't take much long than the boxed stuff! So glad to hear that you and the family enjoyed this, Megan! Thanks for sharing and reviewing.
Ashley Schuering says
Yummmmm! I love that it comes together so quickly on the stovetop for nights when I'm tired and just need to get dinner on the table, but the extra baking step? 🤌 So friggin' delicious! Thank you for this awesome recipe.
Mae's Menu says
So glad you liked it, Ashley! Thanks for sharing and reviewing!
Heather says
So yummy and cheesy! The whole family was a fan and now request it over the boxed time - huge win!
Mae's Menu says
thanks so much for sharing and reviewing, Heather! I am so glad that you liked it!