Healthy Mac and Cheese

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This Healthy Mac and Cheese is thick, cheesy and SO ultra-creamy you won’t believe it’s made without any processed cheese or artificial ingredients!! It’s SO easy to prepare and the perfect way to satisfy your cheesy cravings without all the guilt! Plus, it’s a great way to sneak more vegetables into your kid’s diet! Give your homemade macaroni and cheese a skinny makeover with this tried and true recipe!

Continue to read on for helpful tips, and don’t miss the step-by-step photos showing you exactly how to make this butternut squash mac and cheese in the post!

Update: This post was originally published in February 2015. I took new photos and made updates below to include more information about stovetop macaroni cheese. I also tweaked the recipe to perfection and added step by step photos, plus a recipe video to show you how quick and easy this healthy macaroni recipe is to make!

Hi, friends! Totally random (but, kind of totally relevant) question for you: if you could go back in time, would you?

I would most definitely hop into that time machine and be whisked backwards in time. I’m probably I’m not alone in this train of thought, but just the idea of no responsibilities, bills or deadlines is enticing enough. Then, add on recess, daily nap time, plus a youthful appearance and a metabolism as fast as lightning? I’m totally sold!

I’m not sure I would do a whole lot differently though, other than stop trying to grow up so fast. And, I would certainly be more adventurous and open minded when it comes to fruits and vegetables. Because, as it turns out, adding vegetables (specifically butternut squash) to your macaroni and cheese is the best decision you will ever make in life!

About this healthy mac and cheese recipe

If you have been on the hunt for a healthier macaroni and cheese recipe, I have the perfect one for you! Not only does this mac have the same great cheesy taste as traditional macaroni, but it also has less calories and fat, plus it sneaks in a full serving of vegetables!

Tender elbow macaroni is smothered and covered in an ultra creamy, super smooth, ridiculously cheesy sauce. It’s the ultimate comfort food that you can actually feel good about eating! No weird ingredients, preservatives, processed cheese or powdered cheese here!! Just cozy, comforting, mac n’ cheese with a healthy dose of vegetables, nutrients and flavor!

Here’s the secret – this mac n’ cheese is made healthy and extra creamy, without the added fat of a traditional cheese sauce, thanks to a super simple, creamy-dreamy butternut squash puree. In case you are thinking ‘squash in my cheese sauce??!‘, you are just going to have to try it to believe it! But, get prepared to be blown away, because this sauce is so downright delicious I have a naughty habit of eating it straight from the saucepan with a giant serving-sized spoon!

Rich, decadent and nutritious, this mac n’ cheese will have you dancing around the kitchen singing “all that jazz”. It’s just that good.

FAQs: healthier mac and cheese

What is the best cheese for homemade macaroni?

For the best tasting macaroni, you should use a blend of at least two different cheeses. However, the more types of cheese you use, the more flavor add!

This recipe uses a combination of sharp white cheddar and parmesan; however, feel free to get creative! Use any mix of cheeses you have on hand, or a combination of cheese your family prefers!

Best cheeses for mac n’ cheese

• Sharp Cheddar: Cheddar is a staple in American-style mac n’ cheese. It melts easily and produces an appealing cheese pull. Both yellow and white cheddar work beautifully!
• Parmesan: Freshly grated parmesan is another staple in most macaroni recipes. It adds a delicious slightly nutty and salty flavor.
• Smoked Gouda: Gouda is extremely creamy in texture. It’s perfect if you are looking for a more “adult” flavored macaroni.
• Fontina: Rich fontina is semi-soft and creamy in texture with a buttery, sweet flavor.
• Gruyère: Swiss Gruyere melts smoothly with a slightly nutty taste.
• Mozzarella: Fresh mozzarella is mild in texture and melts beautifully! Plus, it pairs well with all cheeses.
• Pepper Jack: Semi-soft pepper jack is a derivative of Monterey Jack. It’s flavored with sweet peppers and habañero chilies for a spicy kick.
• Colby Jack: Mild, semi-soft Colby Jack cheese is a classic combination of Colby and Monterey Jack cheeses.
• Brie: Soft-ripened Brie cheese has a smooth interior that adds an incredibly creamy texture and opulent taste.
• Goat Cheese: Also known as chèvre, goat cheese is creamy with a unique, slightly tangy taste.

Pro-tip #1: Make sure you purchase a good quality cheese and freshly grate or shred the cheese yourself! Do not purchase pre-shredded cheese as it has anti-caking agents and preservatives that prevents it from melting properly.

Pro-tip #2: Use at least one cheese with a good melting property (low protein and high moisture content). This will ensure your macaroni is creamy with plenty of ooey gooey glory!

What pasta can I use for mac and cheese healthy?

For the best macaroni cheese, select a pasta shape with plenty of crevices, nooks and crannies to catch and hold as much of the cheese sauce as possible. While long, thin pasta shapes, such as angel hair, spaghetti or fettuccine are delicious, they don’t produce the best cheesy macaroni.

Best pastas for mac n cheese

• Elbow Macaroni: Elbows are a classic for a reason! The semi-circle pasta shape has an extra curve to beautifully hold cheese sauces.
• Conchiglie: Also known as mini shells or medium shells. This small shell-shaped pasta is perfect with robust cream-based sauces.
• Cavatappi: Cavatappi means corkscrew in Italian! It’s a macaroni pasta that’s formed in a spiral S-shape.
• Campanelli: Bell-shaped Campanelli (or Campanelle) has beautiful ruffled edges perfect for catching a cheese sauce!
• Orecchiette: Orecchiette is named for its shape, which resembles small ears (the Italian word orecchiette directly translates to “little ears”).
• Rotini: Thick, corkscrew-shaped rotini is a great alternative!
• Radiatore: Radiatore pasta, also known as nugget pasta, features a wavy, crimped shape that clings to sauces perfectly!
• Farfalle: Also known as bowtie pasta, Farfalle has a beautiful ‘bow-tie’ shape which dates back to the 16th century. It’s a great pasta shape to use if you are looking for a more elegant presentation!
• Rigatoni: Classic rigatoni is tube-shaped with ridges designed to hold onto sauces!

Healthy-tip: Looking to make this healthy macaroni even healthier? Use whole what elbow macaroni! Or, if you are looking for a gluten-free option, gluten-free pasta works great, just be sure to cook it for a shorter amount of time.

What vegetables can use in healthy mac and cheese?

This recipe already has a full pound of butternut squash. However, you can definitely bulk this recipe up and add more vegetables if desired! To add vegetables, stir them right into the sauce at the same time you add the pasta.

• Broccoli or Cauliflower: Steam, blanch or roast the vegetables and then finely chop them before stirring them into the sauce.
• Spinach or Arugula: Add a couple handfuls of baby spinach or fresh arugula right into the sauce and stir until its slightly wilted.
• Frozen Peas or Edamame Beans: Rinse the peas or beans under how water to thaw and drain before adding.
• Cooked Corn: Steam, roast or grill corn on the cob and remove the kernels from the cob. Stir the corn into the sauce. Alternatively, you can blanch or steam frozen corn kernels.
• Roasted Red Peppers: Drain and finely chop a roasted bell pepper or two!
• Tomatoes: Drain a can of diced tomatoes or use a can of
• Caramelized Onions: Give your macaroni an adult upgrade and stir in rich caramelized onions!
• Mushrooms: Sauté or roast fresh mushrooms and then slice or finely chop them before adding them to the sauce.

Pro-tip: Keep in mind, if you plan on adding a lot of vegetables, you will also need to increase the amount of sauce!

Can I bake this stovetop macaroni recipe?

Do you prefer your mac and cheese with a crispy topping served piping hot straight from the oven? You are in luck! Transforming this creamy stovetop version into an oven-baked macaroni and cheese only requires a few super simple extra steps!

To bake this healthy mac and cheese recipe

1. Follow the recipe according to instructions:
   • Boil the pasta, but slightly undercook it, and reserve pasta water.
   • Make the cheese sauce.
   • Stop once you have completed step six, before you add the cooked macaroni.
2. Add pasta water: Add 1/2 cup of the reserved pasta water to the cheese sauce. Stir well to combine. Add in the cooked pasta and stir again.
3. Transfer to baking dish: Pour the macaroni and cheese into a greased baking dish.
4. Add breadcrumbs (optional): Evenly sprinkle toasted breadcrumbs on the top of the macaroni if desired.
5. Bake in a 350-degree (Fahrenheit) oven for 15 minutes, or until the cheese is bubbly and the top is golden brown. Enjoy!

How many calories in healthy macaroni and cheese?

Traditional mac and cheese can contain up to 700 calories per serving. This healthy version serves eight people and has approximately 325 calories per serving. (Please note, the exact number of calories will depend upon the brands of ingredients and precise measurements used.)

How to make healthier macaroni and cheese?

This wonderfully creamy stovetop recipe for healthy mac and cheese is incredibly simple to make! With just eight ingredients, plus a few pantry seasonings, you can create a healthier macaroni and cheese right in your very own kitchen!

1. Boil water for pasta:  Bring a large pot of water to a boil.
2. Sauté onions and squash:  While water is coming to a boil, heat the butter in a separate large pot over medium heat. Add the onion and cook for 2-3 minutes, stirring occasionally. Add in the squash and season with nutmeg, thyme, paprika, 1 teaspoon salt and ½ teaspoon pepper. Cook, stirring, for 2 minute.
3. Add liquid and simmer:  Add in the half-and-half and stock. Increase heat to medium-high and bring to a simmer. Immediately reduce heat to maintain a gentle simmer. Cover and cook until the squash is extremely tender, about 20-22 minutes. Turn off heat.
4. Meanwhile, cook pasta:  Generously season boiling water with salt. Add the pasta and cook to al dente according to package directions. Drain the pasta, reserving ½ cup of the pasta water, and set aside.
5. Puree sauce:  Once the squash is tender, use an immersion blender to puree the squash and stock mixture until smooth and creamy. Alternatively, transfer the squash mixture to a stand blender in batches and puree until smooth. Return the squash puree to the pot.
6. Add seasoning and cheese:  Turn heat to low and add both cheeses gradually, 1 handful at a time, whisking until smooth between each addition. Taste the sauce and adjust for seasoning with salt and pepper.
7. Add pasta:  Add the cooked pasta to the sauce and stir until the pasta is coated and combined with the sauce. Add some of the reserved pasta water if the sauce is too thick.
8. Serve:  Ladle the mac and cheese into individual serving bowls and garnish with fresh herbs and more parmesan if desired. Enjoy!

Tips for the perfect creamy macaroni

The perfect butternut squash mac and cheese should be comforting and satisfying. Properly prepared, it will feature soft, chewy pasta in a gooey, creamy sauce with plenty of cheese! Below you will find easy tips and tricks for the best healthy mac and cheese!

• Don’t boil the sauce: When bringing the butternut squash and half-and-half sauce to a simmer, be careful not to boil the sauce! You want the mixture to be at a rapid simmer before you reduce the heat to a gentle simmer.
• Cook the squash until very tender: The butternut squash is the secret ingredient to this creamy healthy cheese sauce. You need to cook the squash until it is extremely tender or it won’t puree into a rich, smooth sauce.
• Low heat when adding cheese: Make sure you turn the heat to low or turn it off completely when you stir in the cheese.
• Add cheese in batches: Add the cheese to the sauce in small batches and stir between additions to ensure a creamy sauce.
• Pasta water is your best friend: If you want a luscious, ultra-creamy sauce, add reserved pasta water 1/4 cup at a time to the macaroni. Stir and add more pasta water to thin out the sauce if you desire. (If you add too much pasta water, simply continue to cook the macaroni over low heat until the liquid evaporates.)

Step-by-step photos: making healthy mac at home 

(Scroll down for the detailed measurements and instructions in the printable recipe card at the bottom of the page.)

Storing this recipe for healthy macaroni

Want to make this healthy mac and cheese recipe in advance? Or wondering what to do with those leftovers? Read below for tips on safely preparing this dish ahead and for storing leftovers to enjoy at a later date!

Can I make this butternut squash macaroni and cheese in advance?

While I don’t recommend completely making this macaroni n’ cheese recipe ahead of time, you can make the sauce up to three days in advance! Alternatively, you can make this healthy macaroni and cheese completely in advance and freeze it (see instructions below)!

To make healthy cheese sauce for macaroni ahead of time

1. Make the cheese sauce according to the recipe instructions (puree the squash and stir in the cheese).
2. Store the sauce in an airtight container in the refrigerator for up to 3 days.
3. When ready to use, reheat the sauce in a large saucepan over medium-low heat, stirring, until completely warmed throughout.
4. Add the cooked pasta to the sauce and stir until the pasta is coated and combined. Serve and enjoy!

How long will this healthy mac and cheese recipe keep?

Allow leftover macaroni to cool to room temperature. Once cool, store the leftovers in an airtight container in the refrigerator. Properly stored healthy macaroni with cheese it will last for 4-5 days.

How to reheat healthier mac n cheese?

You can either reheat leftover macaroni on the stovetop or in the microwave.

• Microwave (easiest method):  Place macaroni in a microwave safe bowl. Add a couple splashes of milk, broth, stock or water. Microwave at 60% power for 3 minutes, stirring halfway through. If macaroni is not completely heated, continue microwaving at 1 minute intervals until heated throughout. The exact cook time will depend on the quantity you are reheating.
• Stovetop:  Place the macaroni in a small saucepan. Add a few splashes of milk, broth, stock or water. Reheat over medium-low, stirring frequently, until heated throughout. Add more liquid if macaroni seems too thick.

Can I freeze healthy macaroni and cheese?

This butternut squash mac and cheese freezes beautifully! I suggest you make a double or triple batch and stock your freezer with delicious macaroni for easy weeknight dinners!

To freeze: Prepare the macaroni according to recipe instructions and allow it to cool on the counter to room temperature. Transfer macaroni to a greased baking dish . Wrap the dish in a layer of plastic wrap followed by a layer of aluminum foil. Store in the freezer for up to 3 months.

To use: Remove the plastic wrap from the dish. Cover the top of the baking dish with aluminum foil and transfer to an oven preheated to 400 degrees Fahrenheit. Bake for 45-50 minutes. Remove the foil and continue to bake for an additional 15 minutes, or until the healthy macaroni and cheese is warm throughout.

Serving healthy homemade mac and cheese

Looking for  entrees or a few side dishes to serve with your mac and cheese? You’ve come to the right place!

10 entrees that pair perfectly with cheesy mac

Want to take homemade macaroni n’ cheese night to the next level? Below are a few delicious main dishes that compliment creamy mac n’ cheese beautifully!

• Ribs: Smoky, fall-off-the-bone tender ribs and macaroni go hand in hand!
• Pulled Pork: The smokiness of barbecue pork perfectly complements the richness of mac n’ cheese.
• Brisket: Another barbecue favorite that begs to be paired up with cheesy macaroni!
• Roasted Chicken: Lighten things up with a classic roast chicken!
• Steak: Forget meat and potatoes! Meat and creamy, bite-sized pasta is the dynamic duo that can’t be beat!
• Meatloaf: It doesn’t get more old-school classic than the pairing of meatloaf and macaroni!
• Meatballs: Traditional Italian meatballs and BBQ meatballs both pair perfectly with creamy macaroni!
• Sloppy Joes: This combination is a classic comfort food pairing for kids!
• Sausages: Simple grilled or smoked sausages are an easy pairing idea!
• Chili: Hearty chili is the perfect option for cold winter nights!

10 delicious sides to serve alongside healthier macaroni

Side dishes for healthy macaroni and cheese can be as simple as a garden salad or steamed vegetables. Or, you can pair it with a medley of roasted vegetables and a fresh chopped salad to transform your homemade healthy mac n’ cheese into a full blown meal!

• Green Salad: A simple salad pairs well with everything. Try a garden salad, chopped salad, caesar salad or kale salad!
• Broccoli Salad: Fresh broccoli grape salad will help cut down the richness of the macaroni.
• Coleslaw: Creamy, crunchy coleslaw will balance out your meal!
• Tomato Salad: Refreshing tomato salad is a great way to brighten up your dinner!
• Bean Salad: Creamy beans mimic the texture of creamy macaroni perfectly!
• Succotash: Colorful, sweet succotash is a fun side dish everyone loves!
• Oven Roasted Mushrooms: One of my personal favorite sides to serve alongside everything!
• Roasted Broccoli and Cauliflower: Roast broccoli or cauliflower for a wonderful char flavor that pairs wonderfully!
• Easy Caramelized Onions: Rich caramelized onions are a great way to make the meal feel more adult-friendly!
• Sautéed Spinach: Spinach cooks quickly, making it a great side option for busy weekday dinners!

What are you waiting for? Get into the kitchen and eat yourself skinny with this healthy macaroni and cheese!

Until next week, friends, cheers. To macaroni with a healthy makeover!

Cheyanne

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The best healthy macaroni and cheese recipe👇

Healthy Mac and Cheese Recipe

5 from 9 votes

Author: Cheyanne Holzworth

Total Time: 50 minutes mins

Prep Time: 20 minutes mins

Cook Time: 30 minutes mins

Servings: 8

Print Recipe Pin Recipe

This Healthy Mac and Cheese is thick, cheesy and SO ultra-creamy you won't believe it's made without any processed cheese or artificial ingredients!! It's SO easy to prepare and the perfect way to satisfy your cheesy cravings without all the guilt! Plus, it's a great way to sneak more vegetables into your kid's diet! Give your macaroni and cheese a skinny makeover with this tried and true recipe! 

Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.

Equipment

• Large Pot (2)
• Colander
• Immersion Blender or Stand Blender

Ingredients 

• 1 Pound Elbow Macaroni (or small dry pasta of choice)
• 2 TBS Unsalted Butter
• 1 small Yellow Onion - grated (about scant 2/3 cup)
• 1 1/4 Pound Butternut Squash - peeled and 1/2-inch dice (about 3 1/2 to 4 cups or 16 ounces diced squash)
• 1/2 scant tsp EACH: Ground Nutmeg, Dried Thyme & Smoked Paprika
• 1 ½ Cups Half-and-Half
• 1/2 Cup Low-Sodium Vegetable or Chicken Stock
• Kosher Salt and Ground Black Pepper , to taste
• 1 ½ heaping Cups Grated Sharp White Cheddar Cheese (about 4 oz.) (SEE NOTES)
• 1/3 heaping Cup Finely Grated Parmesan Cheese - plus more for serving

Optional for Serving: Fresh Thyme, Scallions or Parsley

Cook ModePrevent your screen from going dark

Instructions

•  Boil water for pasta:  Bring a large pot of water to a boil. 
  
• Sauté onions and squash:  While water is coming to a boil, heat the butter in a separate large pot over medium heat.  Add the onion and cook for 2-3 minutes, stirring occasionally.  Add in the squash and season with nutmeg, thyme, paprika, 1 teaspoon salt and a scant ½ teaspoon pepper. Cook, stirring, for 2 minute. 
  
• Add liquid and simmer:  Add in the half-and-half and stock.  Increase heat to medium-high and bring to a simmer (DO NOT BOIL).  Immediately reduce heat to maintain a gentle simmer.  Cover and cook until the squash is extremely tender, about 20-22 minutes.  Turn off heat.
  
• While the squash is cooking, boil the pasta: Generously season boiling water with salt.  Add the pasta and cook to al dente according to package directions.  Drain the pasta, reserving ½ cup of the pasta water, and set aside.
  
• Puree sauce:  Once the squash is tender, use an immersion blender to puree the squash and stock mixture until smooth and creamy.  Alternatively, transfer the squash mixture to a stand blender in batches and puree until smooth.  Return the squash puree to the pot.
  
• Add seasoning and cheese:  Turn heat to low and add both cheeses gradually, 1 handful at a time, whisking until smooth between each addition.  Taste the sauce and adjust for seasoning with salt and pepper.
  
• Add pasta:  Add the cooked pasta to the sauce and stir until the pasta is coated and combined with the sauce.  Add some of the pasta water if the sauce is too thick.
  
• Serve:  Ladle the mac and cheese into individual serving bowls and garnish with fresh herbs and more parmesan if desired.  Enjoy!
  

Video

Notes

1. Squash: To save time on prep, purchase already peeled and cubed butternut squash from the grocery store. You need roughly 16 ounces (1 pound) of diced squash. (You can find peeled and diced squash in the produce section of most major grocery stores.)
2. Cheddar Cheese: Make sure you purchase a good quality, sharp cheddar cheese for this recipe. And, shred the cheddar yourself using the large holes of a box grater!  Pre-shredded cheese has anti-caking agents and additives that prevent the cheese from smoothly melting. I used a sharp aged white cheddar; however, you can use any good-melting cheese. (See the post for a full list of cheeses to use!)
3. Parmesan cheese: Use the small holes on a box grater or use a food processor to finely grate the parmesan cheese.
4. Make in advance: The butternut squash cheese sauce can be prepared a day in advance and stored in an airtight container in the refrigerator. (See the post for full details on preparing the recipe in advance, storage tips and freezing instructions.)

Nutritional information is an approximation based upon 8 servings.  Exact information will depend upon the brands of ingredients and precise measurements used.

Nutrition

Calories: 325kcal    Carbohydrates: 52g    Protein: 9g    Fat: 9g    Saturated Fat: 5g    Cholesterol: 25mg    Sodium: 86mg    Potassium: 398mg    Fiber: 3g    Sugar: 3g    Vitamin A: 6306IU    Vitamin C: 13mg    Calcium: 90mg    Iron: 1mg

Course: entree, Main Course, Side Dish

Cuisine: American

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