This Low Calorie Mac and Cheese is creamy, cheesy and surprisingly calorie friendly. It's an easy way to enjoy a beloved comfort food!
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Check out my Low Calorie Turkey Burgers and my Low Calorie Chicken and Rice for more delicious low calorie meals!
This low calorie mac and cheese is my go-to for a mac and cheese fix. Ditch the boxed version for this lower calorie recipe!
The ultimate comfort food is revamped to be made with less calories. This easy baked mac is healthier than traditional mac and is a great option for picky eaters. The bottom line is this is the best mac and cheese!
Why You'll Love This Recipe
- This easy recipe is a great way to enjoy a favorite comfort food classic without the usual calorie overload.
- Even though there's fewer calories than regular mac, this homemade macaroni still has the creamy and cheesy goodness the whole family will love.
- The well balanced creamy sauce is made with less butter and less cheese, without the need for the extra fat in heavy cream or excessive cheese.
- It's perfect as a side dish or main course.
Ingredients You'll Need
- Whole Wheat Pasta: Instead of traditional pasta, this recipe uses whole wheat pasta elbow macaroni, which provides more fiber and protein.
- Cauliflower Florets: The secret ingredient that adds creaminess to the cheese sauce without the extra calories.
- Butter: A little bit of unsalted butter adds richness and depth to the sauce.
- All-Purpose Flour: Helps thicken the sauce and create a roux.
- Skim Milk: A lighter choice compared to heavy cream or whole milk, low-fat milk forms the base of the creamy cheese sauce. You can also use unsweetened almond milk.
- Reduced-Fat Shredded Cheddar Cheese: Brings the classic cheesy flavor of a traditional recipe without overloading it with calories. Sharp cheddar is my favorite!
- Garlic & Onion Powder: Provides a burst of flavor.
- Salt & Black Pepper: All you need is a pinch of salt and pepper.
Topping:
- Whole Wheat Breadcrumbs: Added as a topping for crunch and extra texture.
- Grated Parmesan Cheese: Adds a savory finishing touch.
- Olive Oil: A small helps the breadcrumbs and Parmesan cheese crisp up beautifully in the oven.
Step-By-Step Instructions
Step 1: Bring a large pot of water to a boil and cook the pasta according to the package instructions until al dente. Add the cauliflower florets during the last 5 minutes of cooking. Drain and set aside.
Step 2: In a separate medium saucepan, melt the butter over medium heat. Add the flour and whisk constantly for about 1-2 minutes to create a roux.
Step 3: Slowly pour in the milk while continuing to whisk to avoid lumps. Cook and whisk until the mixture thickens, about 3-4 minutes.
Step 4: Reduce the heat to low and gradually add the shredded cheddar cheese while stirring until the cheese is fully melted and the sauce is smooth.
Step 5: Stir in the garlic powder, onion powder, salt and pepper. Adjust the seasonings to taste.
Step 6: Preheat the oven to 375 °F. Lightly grease a baking dish with cooking spray and set aside.
Step 7: In a large mixing bowl, combine the cooked pasta and cauliflower with the cheese sauce. Gently fold until everything is well coated.
Step 8: In a small bowl, mix together the topping ingredients- whole wheat breadcrumbs, grated Parmesan cheese, and olive oil.
Step 9: Transfer the mac and cheese mixture to the baking dish.
Step 10: Sprinkle the breadcrumb topping evenly over the mac and cheese.
Step 11: Bake in the oven for about 15-20 minutes, or until the top is golden brown and the edges are bubbly.
Step 12: Let cool for a few minutes before serving. This allows the sauce to thicken slightly.
NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!
Expert Tips
- When boiling the cauliflower along with the pasta, be careful not to overcook it. Overcooked cauliflower can become mushy and may affect the texture of your sauce.
- When adding the milk to the roux, do it gradually while continuously whisking. This helps prevent lumps from forming.
- Once you've added the cheese to the sauce, reduce the heat to low. High heat can cause the cheese to become stringy or clumpy.
Variations
- Replace traditional pasta with zucchini noodles which add extra veggies to your meal. You can also use any whole wheat noodles, chickpea pasta or gluten-free pasta.
- Instead of pasta, use roasted spaghetti squash strands as the base. It's a low-calorie alternative that provides a similar texture.
- Substitute some or all of the cheese with plain, non-fat Greek yogurt or cottage cheese. It adds creaminess and makes a high protein mac.
- If you want your mac and cheese recipe to have a kick, add a pinch of cayenne pepper to the cheesy sauce.
Storing & Freezing
Storing: Transfer the cooled mac and cheese to an airtight container and store it in the fridge for up to 3-4 days.
Freezing: Portion the cooled mac and cheese into individual servings in freezer safe resealable bags. Freeze for up to 2-3 months.
Recipe FAQ's
Absolutely! You can use vegetables like broccoli, carrots, sweet potatoes, or butternut squash to add creaminess to this macaroni and cheese. Just cook them until they're soft and blend them into the sauce. You can even use a food processor to blend the vegetables down to a puree.
To prevent a grainy or curdled texture, melt the cheese into the sauce over low heat and stir continuously until the cheese is fully melted and the sauce is smooth. Avoid high heat, as it can cause the cheese to separate.
More Dinner Recipes You'll Love
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Low Calorie Mac and Cheese
Ingredients
- 8 ounces whole wheat elbow pasta about 2 cups
- 2 cups cauliflower florets
- 1 tablespoon unsalted butter
- 1 tablespoon all-purpose flour
- 1 cup skim milk
- 1 cup reduced-fat shredded cheddar cheese
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and black pepper, to taste
Topping:
- ¼ cup whole wheat breadcrumbs
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon olive oil
Instructions
- Bring a large pot of water to a boil and cook the pasta according to the package instructions until al dente. Add the cauliflower florets during the last 5 minutes of cooking. Drain and set aside.
- In a separate medium saucepan, melt the butter over medium heat. Add the flour and whisk constantly for about 1-2 minutes to create a roux.
- Slowly pour in the milk while continuing to whisk to avoid lumps. Cook and whisk until the mixture thickens, about 3-4 minutes.
- Reduce the heat to low and gradually add the shredded cheddar cheese while stirring until the cheese is fully melted and the sauce is smooth.
- Stir in the garlic powder, onion powder, salt and pepper. Adjust the seasonings to taste.
- Preheat the oven to 375 °F. Lightly grease a baking dish with cooking spray and set aside.
- In a large mixing bowl, combine the cooked pasta and cauliflower with the cheese sauce. Gently fold until everything is well coated.
- In a small bowl, mix together the topping ingredients- whole wheat breadcrumbs, grated Parmesan cheese, and olive oil.
- Transfer the mac and cheese mixture to the baking dish.
- Sprinkle the breadcrumb topping evenly over the mac and cheese.
- Bake in the oven for about 15-20 minutes, or until the top is golden brown and the edges are bubbly.
- Let the mac and cheese cool for a few minutes before serving. This allows the sauce to thicken slightly.
Notes
- When boiling the cauliflower along with the pasta, be careful not to overcook it. Overcooked cauliflower can become mushy and may affect the texture of your sauce.
- When adding the milk to the roux, do it gradually while continuously whisking. This helps prevent lumps from forming.
- Once you've added the cheese to the sauce, reduce the heat to low. High heat can cause the cheese to become stringy or clumpy.
- Storing: Transfer the cooled mac and cheese to an airtight container and store it in the fridge for up to 3-4 days.
- Freezing: Portion the cooled mac and cheese into individual servings in freezer safe resealable bags. Freeze for up to 2-3 months.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
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