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One of the most popular recipes on my website is my vegan mac and cheese, which is made with a dairy-free cheese sauce. But for those of us who still love cheese, I wondered if I could create a version that still tastes like REAL mac and cheese, only with less cheese and more fiber and protein.

It took a few months of testing, but I knew I had a winner on my hands when my daughter told me that this recipe tastes like the one I make for Thanksgiving. (Which is a variation of Paula Deen’s recipe, if you’re curious.)

The sauce has no butter or flour, but it’s packed with all the cheesy flavor you love!

⭐⭐⭐⭐⭐ Featured Review

“Made this tonight. Family loved it. Much healthier too. Will make it again.” – Sandra

healthy mac and cheese with a fork in the pot.

Healthy Mac N Cheese Ingredients

Here’s what you’ll need:

  • Cheese. This recipe uses two types of cheese for maximum flavor. Cheddar and gruyere are my favorites, but you can use another variety if you prefer. The recipe I used for inspiration calls for 6 cups of shredded cheese, whereas this one uses only a fraction of that amount.
  • White Beans. Instead of making a roux from flour and butter, you can blend a can of beans to thicken the sauce. One can will add 17 grams of fiber and 21 grams of plant-based protein, and you can’t taste the beans in the final dish.
  • Spices. A touch of garlic powder, black pepper, and salt boosts the overall flavor of the dish. But it’s still mild enough that my 8-year-old daughter loves it!
  • Macaroni Noodles. You can use any variety of pasta you prefer for this recipe, but chickpea pasta will add an extra protein boost. Or try whole wheat pasta for extra fiber. Select a gluten-free pasta to maintain a gluten-free recipe, if necessary.

If you’re serving super-picky eaters, you might want to start with regular noodles to ensure you only change one component (the sauce) at a time.

cheese, canned beans, and spices on a kitchen counter.

How to Make Healthy Mac and Cheese

Step 1:

Start by cooking 12 ounces of macaroni noodles. Bring a pot of water to a boil and add a teaspoon of salt to help season the pasta. Cook until tender, according to the directions on the package. 

While you wait, prepare the sauce.

pasta cooked in a white pot and bean sauce added to blender.

Step 2:

Pour a can of white beans (including the liquid!) into a high-speed blender. Add one teaspoon of salt, 1/2 teaspoon of garlic powder, 1/4 teaspoon of ground black pepper, and 1/4 cup of water. Secure the lid and blend until the mixture is smooth.

The beans add creaminess so that you won’t need as much cheese.

Shred the gruyere and cheddar cheese on the largest holes of a box grater. You’ll need approximately 2 ounces of sharp cheddar cheese (about half a cup shredded) and 4 ounces of Gruyère cheese (about one cup shredded). Feel free to adjust this to your liking.

shredded cheese added to the bean sauce.

Step 3:

When the pasta is done, drain it and set it aside for a moment. Pour the pureed bean mixture into the large pot and bring it to a simmer over medium-high heat. Once it’s hot and bubbling, remove it from the heat. 

Then, add the shredded cheese and stir until it has melted. (Do NOT melt the cheese over the stovetop burner, or the texture will be stringier.)

Add the cooked pasta to the large pot with the cheese sauce and stir until well combined. Season with additional salt if needed. (I usually add another 1/4 teaspoon or so.) You can also add a pinch of nutmeg for extra flavor.

broccoli stirred into mac and cheese.

Serving Suggestions

For an even healthier mac and cheese, stir in some cooked vegetables, such as steamed broccoli or spinach. You can also add cooked chicken to make it a complete meal.

This mac and cheese recipe is easily customized with any other vegetables you love. 

Storage & Reheating Tips

Leftover mac and cheese can be stored in an airtight container in the fridge for up to 5 days. Reheat it on the stovetop over medium heat, adding a splash of water and stirring often, until it’s heated through again.

Frequently Asked Questions

Can I make this dairy-free?

You are welcome to experiment with vegan cheese if you like, but I already have a Vegan Mac and Cheese that is a fan-favorite, so start there! 

Can I use a different cheese?

Of course! If you’re not a fan of swiss, parmesan cheese would make a good swap. You can also use white cheddar cheese or any other variety you enjoy. 

Does mac and cheese freeze well?

I haven’t tested freezing this yet, but generally, mac and cheese can be frozen for up to 3 months in a sealed container. You’ll need to thaw it in the fridge overnight for the best reheating results. Add a splash of milk or water, if needed, to restore the sauce’s creaminess.

broccoli stirred into mac and cheese.

Healthy Mac and Cheese

5 from 2 votes
This Mac and Cheese recipe uses NO flour or butter, but you wouldn't know just by tasting it. The secret ingredient adds extra fiber and protein to each bite.
prep10 mins cook15 mins total25 mins
Servings:8

Ingredients
  

  • 12 ounces elbow noodles (gluten-free, if needed)
  • 1 (15-oz.) can cannellini beans (see notes; don't drain)
  • 1 teaspoon Fine sea salt , plus more to taste
  • ½ teaspoon garlic powder
  • ¼ teaspoon Ground black pepper
  • 4 ounces Gruyere cheese , shredded
  • 2 ounces Sharp cheddar cheese , shredded
  • pinch of nutmeg (optional)

Instructions

  • Bring a large pot of water to a boil and season it with a teaspoon of salt. Once it's boiling, add the pasta and cook until tender, according to the package directions.
  • While you wait on the pasta, add the entire can of white beans to a high-speed blender. (Including the liquid; don't drain or rinse them.) Add 1 teaspoon of salt, the garlic powder, and black pepper, plus ¼ cup of water. Secure the lid and blend until very smooth.
  • When the pasta is done cooking, drain the noodles and set them aside for a moment. Pour the blended bean mixture into the pot and bring it to a boil on the stove. As soon as it's bubbling, turn off the heat and stir in the shredded cheese until it has melted.
  • Transfer the pasta back to the pot with the cheese sauce and stir well. Season with additional salt, to taste. (I add another ½ teaspoon, but this will vary based on the type of salt you use and your taste buds.) Add a pinch of nutmeg for an unexpected and delicious flavor, then serve warm with any extra toppings you like, such as cooked chicken or steamed broccoli.
  • Leftover mac and cheese can be stored in an airtight container in the fridge for up to 5 days.

Notes

Nutrition information is for roughly 1 cup of prepared mac and cheese, assuming you get 8 cups from this recipe. This information is automatically calculated and is just an estimate, not a guarantee.
Canned White Beans Note: I tested this recipe with 365 brand organic cannellini beans, which include salt on the ingredient label. If you use an unsalted brand, you may need to add more than the 1 1/2 teaspoons of salt this recipe calls for.
Cheese Note: This recipe is easy to adapt and can use any other cheese variety you have. I think parmesan would make it taste like Alfredo, so you could embrace adding more garlic and black pepper in that case, too.
Nutmeg Note: I started adding a pinch of nutmeg to mac and cheese after trying it an Ina Garten recipe. It pairs well with gruyere cheese but has a potent flavor, so don’t overdo it!
Pasta Note: If you’re trying to sneak this new cheese sauce past picky eaters, I recommend starting with a pasta they love. My daughter thinks this tastes just like Ina Garten’s recipe if I make it with her favorite organic white noodles. But when I make it with chickpea-based pasta, she thinks it tastes “too healthy.” You can slowly start to mix some more nutrient-dense noodles into your favorite white pasta to help them get used to the idea.

Nutrition

Calories: 274kcal | Carbohydrates: 40g | Protein: 15g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 23mg | Sodium: 556mg | Potassium: 111mg | Fiber: 3g | Sugar: 0.1g | Vitamin A: 206IU | Vitamin C: 0.003mg | Calcium: 243mg | Iron: 3mg
Course: Side Dish
Cuisine: American
Keyword: healthy mac and cheese

More Recipes to Try

If you try this healthy Mac and Cheese recipe, please leave a comment and a star rating below to let me know how you like it.

Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. As a Certified Nutritionist Consultant (CNC), I love to make healthier food using simple ingredients. I test these recipes multiple times in my kitchen to make sure they will turn out perfectly for you.

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