Mac and cheese is beloved for its gooey, creamy texture. However, these qualities often translate to a high-calorie dish. This recipe explores a lower-calorie mac and cheese option that doesn’t sacrifice flavor. This version boasts 33% fewer carbs, 33% fewer calories, and 24% more protein per serving.
The core components of mac and cheese are the pasta, the sauce, the cheeses, and any potential toppings. A classic, restaurant-style version often involves macaroni, a rich sauce made with heavy cream, butter, and a blend of cheeses like American, sharp cheddar, and smoked gouda, often topped with seasoned breadcrumbs.
To make a healthier version, strategic substitutions are key. Chickpea pasta can replace traditional elbow macaroni. While it offers a slightly different texture and flavor, it boosts the protein content significantly.
Evaporated milk (low-fat is preferred) can be used in place of heavy cream and butter. This significantly reduces calories while maintaining the creamy texture thanks to the starch content of the pasta water.
Other adjustments can further enhance the nutritional profile. Panko breadcrumbs, for example, can be swapped for pork panko for a lower carb count. Lower-moisture mozzarella can replace higher-calorie cheeses like gouda.
To prepare the healthier version, begin by cooking the chickpea pasta in salted water. While the pasta cooks, combine the evaporated milk and mustard for the sauce base. Shred the chosen cheeses (American, cheddar, mozzarella, etc.) and add them to the milk mixture.
Once the pasta is cooked and the water has evaporated, reduce the heat and pour in the cheese sauce, stirring until melted and smooth. For a creamier sauce, add more evaporated milk. For a stringier, cheesier texture, incorporate additional shredded cheese.
Season the mac and cheese to taste with salt, garlic powder, or extra mustard. Prepare a topping with pork panko, smoked paprika, garlic powder, and black pepper.
Transfer the mac and cheese to a cast iron skillet, top with the breadcrumb mixture, and bake in a preheated oven at 450 degrees for approximately 10 minutes.
The result is a delicious, lower-calorie mac and cheese that retains its creamy appeal. This healthier version is significantly lower in calories, carbs, and fat, while also offering a higher protein content compared to the traditional version. This makes it a more balanced and nutritious meal option.
The flavor profile of the healthier version differs slightly due to the substitutions. The richness of butter is absent, but the evaporated milk provides a smooth, creamy base. The chickpea pasta offers a unique taste. However, using regular pasta in the healthier sauce will still result in a lower calorie dish if preferred.
The versatility of mac and cheese shines through in both versions. It can be a quick weeknight meal, a comforting side dish, or a satisfying main course when paired with lean protein or vegetables. Experimenting with different spices, cheeses, and additions like roasted peppers or bacon can further personalize the dish.
The two-ingredient mac and cheese using chickpea pasta and cheese offers an even faster, simpler option. This involves boiling the pasta until a starchy slurry forms and then mixing in shredded cheese. While it may not be the most gourmet mac and cheese, it’s a convenient and surprisingly tasty option in a pinch.
