The quest for a healthier version of boxed macaroni and cheese has led to a boom in innovative, better-for-you options on grocery store shelves. While traditional brands like Kraft and Velveeta are often high in sodium and use highly processed ingredients, a new wave of brands offers improved nutritional profiles by focusing on different pasta bases, real cheese, and fewer artificial additives. By understanding what makes a boxed meal 'healthy' and comparing the top contenders, you can make a more informed choice for your family.
Understanding What Makes Boxed Mac and Cheese 'Healthy'
Choosing a healthier boxed mac and cheese involves evaluating several factors that go beyond just the calorie count. Focusing on a few key areas can help you make a better decision.
Pasta Composition
Traditional mac and cheese uses refined white flour pasta, which is low in fiber and nutrients. Healthier versions replace this with:
- Legume-Based Pasta: Made from chickpeas or lentils, these pastas dramatically increase protein and fiber content, helping you feel fuller for longer. A 2-ounce serving of legume-based pasta can have up to 13g of protein and 6g of fiber, compared to just 7g and 2g, respectively, in standard pasta.
- Whole-Grain Pasta: Whole-grain or whole-wheat options retain the bran and germ of the grain, providing more fiber and nutrients than refined flour.
- Gluten-Free Options: Brands may use gluten-free blends like rice or corn pasta, which is a key consideration for those with sensitivities.
Cheese Sauce Ingredients
Processed cheese powder and artificial colors are hallmarks of less healthy brands. When seeking a healthier option, look for:
- Real Cheese: Brands using real, minimally processed cheese produce a creamier, richer sauce without relying on a long list of chemical additives.
- Less Sodium: Sodium content can vary significantly between brands. Opting for options with lower sodium can help you stay within daily recommended limits.
- No Artificial Flavors or Colors: Cleaner ingredient lists free of artificial flavors, preservatives, and synthetic colors are a hallmark of healthier brands.
Nutritional Fortification
Some brands go a step further by fortifying their product with additional nutrients. This can include:
- Added Plant-Based Nutrients: Vitamins and minerals extracted from vegetables like spinach, kale, and pumpkin can be added to the cheese sauce.
- Prebiotics: Additional fiber and prebiotics can help support gut health.
Top Contenders for the Healthiest Boxed Mac and Cheese
Banza Chickpea Mac and Cheese
Banza is consistently praised as one of the most nutritionally robust options. Its primary advantage is the chickpea-based pasta, which provides a significant boost of protein and fiber. Per a 2.5oz dry serving (or about 1 cup prepared), it offers 16g of protein and 5g of fiber. Banza is also gluten-free and made with real, non-GMO cheese. Reviewers often note that the chickpea noodles have a slightly nutty flavor and firmer texture than traditional pasta, which can be adjusted by slightly undercooking them.
Goodles Cheddy Mac
As a newer brand, Goodles focuses on a 'Gooder' approach, packing more protein and fiber into its mac and cheese. A single 2.6oz dry serving (about 1 cup prepared) delivers 14g of protein and 7g of fiber, along with 21 plant-based nutrients. Goodles pasta is a mix of wheat and chickpea protein, which results in a rich and cheesy flavor that mimics the classic, but with improved nutrition. The brand also has gluten-free versions available.
Annie's Reduced Sodium Cheddar Mac
For those who prefer a more classic flavor but with cleaner, organic ingredients and less sodium, Annie's offers a strong alternative. The Reduced Sodium variety contains 25% less sodium than the leading brand, providing 400mg per serving compared to Kraft's 560mg. Annie's also uses organic pasta and real cheddar cheese, with no artificial flavors or synthetic colors, making it a reliable choice for families.
Healthiest Boxed Mac and Cheese: A Nutritional Comparison
| Brand | Pasta Type | Protein (per serving)* | Fiber (per serving)* | Sodium (per serving)* | Noteworthy Features |
|---|---|---|---|---|---|
| Banza | Chickpea | 16g | 5g | 660mg | Gluten-free, high protein and fiber |
| Goodles | Wheat/Chickpea Protein | 15g | 7g | 600mg | Plant-based nutrients, good texture |
| Annie's Reduced Sodium | Organic Wheat | 10g | 2g | 400mg | 25% less sodium than the leading brand |
| Kraft Original | Enriched Macaroni | 10g | 1g | 690mg | Standard option, high in sodium and fat |
*All nutritional values are approximate for 1 cup prepared, varying slightly based on specific product and preparation method. Banza and Goodles generally refer to their standard cheddar boxes, prepared with milk and butter/margarine per package directions.
Making Your Boxed Mac and Cheese Even Healthier
Even with the healthiest brand, you can boost the nutritional content of your meal. Consider these simple additions and modifications:
- Add Vegetables: Incorporate steamed broccoli, peas, or spinach to add fiber, vitamins, and minerals.
- Include Lean Protein: Mix in grilled chicken, turkey, or even beans to increase protein, making the meal more filling and balanced.
- Swap Your Milk: Opt for skim milk or a fortified plant-based milk alternative to reduce fat and calories in the sauce.
- Use Greek Yogurt: For homemade mac and cheese, substituting a portion of the cheese with plain Greek yogurt can cut fat calories and add a tangy flavor.
- Watch Portions: Remember that boxed mac and cheese is best enjoyed as a side dish or in moderation, rather than as a large, frequent meal.
Conclusion
Ultimately, what is the healthiest brand of box mac and cheese? depends on your priorities. For those seeking the highest protein and fiber content, Banza and Goodles are the clear winners, thanks to their chickpea and plant-based pastas. For a cleaner version of the classic taste with reduced sodium, Annie's Reduced Sodium Cheddar Mac is an excellent choice. While traditional brands like Kraft remain a staple, opting for healthier alternatives or customizing your meal with added vegetables and lean protein can transform this comfort food into a more nutritious and balanced dish. A better-for-you mac and cheese is just a box away—you just have to know what to look for.
Can I make any boxed mac and cheese healthier?
Yes, you can improve any boxed mac and cheese by adding vegetables like steamed broccoli or spinach, incorporating lean protein, and using lower-fat milk instead of full-fat milk and butter.
Is Annie's mac and cheese better than Kraft?
Annie's is generally considered healthier than Kraft due to its organic ingredients, use of real cheese, and fewer artificial additives and colors. Annie's Reduced Sodium also offers significantly less salt than Kraft's Original.
Is the mac and cheese from Goodles really healthier?
Goodles offers a nutritionally superior product by packing more protein (14-15g) and fiber (7g) into its mac and cheese compared to traditional brands, sourced from plant-based nutrients.
Does Banza mac and cheese taste different than regular mac and cheese?
Yes, Banza mac and cheese, made with chickpea pasta, has a slightly nutty flavor and firmer texture than refined wheat pasta. Following the cooking instructions and even slightly undercooking can help maintain the best texture.
Are there good gluten-free options for mac and cheese?
Yes, Banza offers several gluten-free varieties made with chickpea pasta. Another option is Amy's Kitchen Gluten-Free Rice Mac & Cheese, which is a prepared frozen meal.
How much sodium is in boxed mac and cheese?
Sodium varies significantly by brand, but many traditional brands like Kraft have over 650mg per serving. Healthier options like Annie's Reduced Sodium can have as little as 400mg per serving.
Can you add vegetables to boxed mac and cheese?
Yes, adding vegetables is a great way to boost the nutrient content. Simply steam or sauté vegetables like broccoli, peas, or spinach and stir them into the prepared mac and cheese.
