Healthy Macaroni and Cheese (Baked or Stovetop!)
A creamy, rich homemade mac and cheese made with a simple roux-based cheese sauce and Banza chickpea pasta — just 284 calories and 21g of protein per serving, ready in 25 minutes on the stovetop or baked for a golden crispy top.
Ingredients
- 8 oz. Banza chickpea pasta elbows or Brami lupini pasta, regular macaroni, or other small pasta shapes
- 1½ tablespoons unsalted butter
- 3 tablespoons all-purpose flour or 1-to-1 gluten-free flour blend
- 1¼ cups 1% or 2% milk
- ¾ teaspoon salt
- 1¼ cups freshly grated sharp cheddar cheese if baking: use 1¾ cups total, divided
Instructions
- Cook the pasta in a large pot of heavily salted boiling water according to the packaging directions. Drain and set aside.
- Return the saucepan to the stovetop over medium heat. Add the butter and let it melt until it just starts to foam. Whisk in the flour and cook, stirring constantly, for 1–2 minutes until the mixture smells warm and lightly nutty.
- Pour the milk into the saucepan while whisking continuously. Cook for 2–3 minutes, whisking non-stop, until the sauce thickens and you can see the bottom of the pan when you drag the whisk through it.
- Turn the heat to low. Add 1¼ cups of the shredded cheddar and the salt. Whisk vigorously for 15–30 seconds until smooth and creamy. Remove from heat.
- Add the drained pasta to the cheese sauce and fold together until fully coated. Serve hot.
- Optional Baking Step: Pour the mac and cheese into a greased 8x8-inch baking dish. Sprinkle with the remaining ½ cup shredded cheddar. Bake at 375°F for 21–23 minutes, until golden and bubbling. Serve hot.
Notes
Notes
- Pasta swap: This recipe is written for Banza chickpea pasta elbows (shown in photos). Brami lupini pasta is another great high-protein option. Regular macaroni works too — just note the nutrition will differ.
- Gluten-free: Use gluten-free pasta and a 1-to-1 gluten-free flour blend.
- Dairy-free/vegan: Use unsweetened oat milk or almond milk in place of dairy milk; use vegan cheese and vegan butter. Cook the sauce a bit longer to reach the desired thickness.
- Shred your cheese fresh — pre-shredded cheese contains anti-caking agents that prevent smooth melting.
- Make it creamier: Stir in 1–2 tablespoons of plain Greek yogurt or sour cream after adding the cheese.
- Add-ins: Stir in steamed broccoli florets, sautéed spinach, roasted butternut squash, shredded chicken, or ground turkey.
- Storage: Refrigerate leftovers in an airtight container for 4–5 days. Reheat with a splash of milk on the stovetop or in the microwave.
Nutrition
Serving: 1/8 of the recipe, baked & made with 1% milkCalories: 284kcalCarbohydrates: 24gProtein: 21gFat: 23gSaturated Fat: 11gPolyunsaturated Fat: 6gTrans Fat: 1gCholesterol: 57mgSodium: 535mgFiber: 1gSugar: 2g
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