What is the healthiest mac and cheese to eat?

According to a 2023 study by Harvard T.H. Chan School of Public Health, many popular cheeses offer substantial protein and calcium, challenging the belief that all mac and cheese is unhealthy. So, what is the healthiest mac and cheese to eat? The answer lies not just in the cheese, but in a combination of smart ingredient choices, from the noodles to the sauce.

Quick Summary

This article explores strategies for creating or selecting healthier mac and cheese. Learn how to control fat and sodium with homemade substitutions, and which boxed brands offer superior nutrition. The guide compares homemade versus store-bought options, detailing ingredient swaps for a more nutrient-dense, yet still delicious, version of this classic comfort food.

Key Points

• Homemade is Healthiest: Creating mac and cheese from scratch gives you complete control over ingredients, allowing for healthier swaps and the addition of nutrient-dense elements.

• Smart Sauce Substitutions: Use pureed vegetables like butternut squash or cauliflower, or blend in Greek yogurt or cottage cheese for a creamy, high-protein sauce that is lower in saturated fat.

• Choose Whole-Grain or Legume Pasta: Opt for whole-wheat, chickpea, or lentil pasta for significantly more fiber and protein, contributing to a more satisfying meal.

• Better Boxed Options Exist: Brands like Banza and Goodles offer healthier boxed alternatives with more protein, fiber, and cleaner ingredients than traditional ultra-processed versions.

• Incorporate Veggies and Lean Protein: Bulk up your mac and cheese by mixing in steamed broccoli, spinach, shredded chicken, or lentils to create a more balanced and complete meal.

Mac and cheese is the quintessential comfort food, but traditional recipes are often loaded with saturated fat, sodium, and refined carbs. However, with a few thoughtful modifications, you can transform this indulgent dish into a more wholesome meal. The key is to take control of your ingredients, from the pasta base to the creamy cheese sauce and added mix-ins.

Making the Healthiest Mac and Cheese at Home

Creating a healthier mac and cheese from scratch offers the most control over the nutritional profile. It allows you to reduce sodium and fat while boosting fiber and vitamins. Ditching the ultra-processed cheese powder and high-fat dairy is the first step.

Healthier Sauce Alternatives

Instead of a traditional butter-and-flour roux with full-fat milk and a ton of cheese, consider these healthier, creamy bases:

• Butternut Squash or Pumpkin Puree: Blend canned or roasted butternut squash or pumpkin into your cheese sauce for a velvety texture and an extra boost of vitamins A and C. The orange color also helps mimic a classic cheese sauce, perfect for hiding veggies from picky eaters.
• Cauliflower Puree: Steam cauliflower florets until tender, then blend them with your milk of choice to create a smooth, creamy base. This significantly cuts calories and saturated fat while providing fiber and other nutrients.
• Greek Yogurt or Cottage Cheese: Swap some of the shredded cheese with plain Greek yogurt or blended cottage cheese for a high-protein, lower-fat sauce with a tangy flavor. Greek yogurt and cottage cheese offer a significant protein punch and can be blended to achieve a smooth, rich consistency.

Upgrading the Pasta

Traditional white flour pasta offers little in the way of fiber and nutrients. Upgrade your base with these healthier options:

• Whole-Grain Pasta: Whole-wheat macaroni provides more fiber and complex carbohydrates, helping you feel fuller longer.
• Legume-Based Pasta: Chickpea or lentil pasta varieties offer substantially more protein and fiber than traditional pasta, which helps stabilize blood sugar. Brands like Banza are excellent examples.
• Vegetable-Based Alternatives: For a low-carb option, consider spaghetti squash or a cauliflower 'mac' and cheese.

Flavorful, Healthy Add-ins

To make your mac and cheese a complete, balanced meal, incorporate vegetables and lean protein:

• Vegetables: Mix in steamed broccoli, wilted spinach, sauteed mushrooms, or frozen peas. Roasted red peppers or cherry tomatoes also add a burst of color and flavor.
• Protein: Add canned tuna, shredded chicken, canned beans, or lentils to turn a side dish into a hearty entree.
• Spices: Boost flavor without added sodium by using seasonings like mustard powder, smoked paprika, garlic powder, or a dash of nutmeg.

Healthiest Boxed Mac and Cheese Options

For those times when a quick, convenient meal is needed, some boxed options are better than others. When evaluating, look for brands with higher fiber, less sodium, and simpler ingredients.

Comparison of Healthy Boxed vs. Traditional Mac and Cheese

Feature	Healthy Boxed Brands (e.g., Banza, Goodles)	Traditional Boxed Brands (e.g., Kraft Original)
Pasta Base	Often uses chickpea or whole-grain pasta, higher in protein and fiber.	Typically uses refined white flour macaroni, low in fiber and nutrients.
Protein Content	Can have significantly higher protein content (up to 18g per serving).	Lower protein content (around 9-13g per serving).
Sodium Levels	Variable, but some brands consciously reduce sodium.	Often very high in sodium (over 700mg per serving).
Ingredients	Fewer, simpler ingredients; often organic and free of artificial colors and preservatives.	Contains a long list of additives, artificial colors, and preservatives.
Processing	Moderately processed, with a focus on healthier, whole ingredients.	Highly ultra-processed, which can be linked to health issues with high consumption.

The Verdict: Homemade or Boxed?

Homemade mac and cheese, with smart substitutions, is undoubtedly the healthiest choice. It allows for complete control over ingredients, from low-fat milk to high-fiber pasta and hidden vegetables. However, for a quick, balanced meal, certain boxed brands like Banza or Goodles offer a much better nutritional profile than traditional versions, with higher protein and fiber content. A registered dietitian, Sarah Remmer, suggests that a healthy, balanced diet is what matters most, and that guilt shouldn't be attached to occasional meals, whether homemade or boxed.

Ultimately, the healthiest mac and cheese is one that fits your lifestyle while providing a balance of flavor and nutrition. Whether you choose to make a vegetable-packed version from scratch or grab a healthier boxed brand, you can enjoy this classic comfort food without compromising your health goals.

Conclusion

To find or create the healthiest mac and cheese, it's necessary to move beyond the traditional recipe. By making a homemade version with a veggie-based sauce, whole-grain or legume pasta, and lean protein, you can create a truly nutrient-dense meal. When convenience is key, selecting a high-protein, high-fiber boxed option like Banza or Goodles is a far superior choice to classic ultra-processed brands. Making smart swaps empowers you to enjoy this beloved comfort food with a clear conscience.

How to make the perfect creamy sauce

A creamy cheese sauce is crucial for great mac and cheese. To avoid a grainy texture, melt the cheese off the heat after the sauce base is thickened. Grating your own block of cheese also ensures it melts smoothly, as pre-shredded cheese is coated with anti-caking agents that can interfere with melting.

• Tip for creaminess: To get a truly creamy texture, add the shredded cheese after removing the sauce from the heat. This prevents the cheese from breaking down and clumping.
• Another option: Add blended cottage cheese or Greek yogurt to the sauce for an instant creaminess boost while also increasing the protein content.

Visit the official MyPlate.gov website for more information on building balanced meals.

Is it possible to make a vegan mac and cheese that's still healthy and delicious? Yes, many recipes use nutritional yeast for a cheesy flavor and puréed vegetables like butternut squash or cashews for a creamy base, along with plant-based milk alternatives.

Which pasta is best for a healthy mac and cheese? Legume-based pastas (like chickpea or lentil) and whole-wheat pasta are best, as they are higher in fiber and protein compared to traditional white pasta. This helps create a more filling and nutrient-dense meal.

How can I reduce the calories in my mac and cheese recipe? To reduce calories, swap whole milk or heavy cream with unsweetened almond milk or lower-fat dairy options, use pureed vegetables like cauliflower or butternut squash to replace some of the cheese, and opt for reduced-fat cheese with a bold flavor.

Are there any store-bought mac and cheese options that are lower in sodium? Yes, some boxed brands, like Annie's Reduced Sodium Mac & Cheese, consciously offer lower sodium versions, but it's important to always check the nutritional label, as many still contain a significant amount.

How can I add more protein to my mac and cheese? Mix in shredded chicken, canned tuna, lentils, or beans. For a vegetarian option, use a legume-based pasta or stir in some cooked, crumbled tofu.

Is it better to make mac and cheese from scratch than to use a box? Yes, homemade mac and cheese is almost always healthier because it allows you to control the ingredients, reducing processed additives, sodium, and fat while adding fresh, nutrient-dense components like vegetables.

Can I add vegetables to boxed mac and cheese to make it healthier? Yes, adding frozen peas, steamed broccoli florets, or a handful of fresh spinach to boxed mac and cheese is a quick and effective way to boost its nutritional value.

Frequently Asked Questions

Is it possible to make a vegan mac and cheese that's still healthy and delicious?

Yes, many recipes use nutritional yeast for a cheesy flavor and puréed vegetables like butternut squash or cashews for a creamy base, along with plant-based milk alternatives.

Which pasta is best for a healthy mac and cheese?

Legume-based pastas (like chickpea or lentil) and whole-wheat pasta are best, as they are higher in fiber and protein compared to traditional white pasta. This helps create a more filling and nutrient-dense meal.

How can I reduce the calories in my mac and cheese recipe?

To reduce calories, swap whole milk or heavy cream with unsweetened almond milk or lower-fat dairy options, use pureed vegetables like cauliflower or butternut squash to replace some of the cheese, and opt for reduced-fat cheese with a bold flavor.

Are there any store-bought mac and cheese options that are lower in sodium?

Yes, some boxed brands, like Annie's Reduced Sodium Mac & Cheese, consciously offer lower sodium versions, but it's important to always check the nutritional label, as many still contain a significant amount.

How can I add more protein to my mac and cheese?

Mix in shredded chicken, canned tuna, lentils, or beans. For a vegetarian option, use a legume-based pasta or stir in some cooked, crumbled tofu.

Is it better to make mac and cheese from scratch than to use a box?

Yes, homemade mac and cheese is almost always healthier because it allows you to control the ingredients, reducing processed additives, sodium, and fat while adding fresh, nutrient-dense components like vegetables.

Can I add vegetables to boxed mac and cheese to make it healthier?

Yes, adding frozen peas, steamed broccoli florets, or a handful of fresh spinach to boxed mac and cheese is a quick and effective way to boost its nutritional value.

How can I make my cheese sauce creamy without using a lot of butter?

Use a small amount of butter for flavor, then blend the sauce with pureed vegetables like butternut squash, cauliflower, or even a tablespoon of blended cottage cheese or plain Greek yogurt for a creamy consistency with less fat.

What's the best way to handle cheese melting for a smooth sauce?

To prevent a grainy or gritty texture, always grate your own block of cheese rather than using pre-shredded varieties. Add the cheese to the sauce off the heat and stir until completely melted.