Healthy Mac and Cheese (with Sneaky Sweet Potato)

Finally! A healthy mac & cheese recipe that your whole family will love. From added sweet potato to less fat and more fiber, this more nutritious baked pasta is STILL creamy and comforting. Easy to make gluten-free and freezing instructions included!

About the Recipe

I’m not sure Mac and Cheese can ever be categorized as “healthy.” But, since my kids love it so much, I’ve attempted several better versions than Kraft or the super decadent homemade version that is.

I’ve made and tweaked this recipe many times over the years, and my family (picky eaters included) give it two thumbs up. Of course, I like it because it’s yet another way to get vegetables into my crew.

Since our specialty at Thriving Home is easy, healthy freezer meals, I included instructions for freezing mac and cheese, too.

I’m not claiming this baked pasta is the healthiest recipe out there, but it’s my attempt at a more nutritious, less calorie-laden version that’s STILL yummy. Here are some good-for-you perks of this mac and cheese:

• Whole wheat pasta (instead of white pasta)- More fiber and nutrients. No one will ever know the difference!
• Easy to make gluten-free – If you’re trying to avoid gluten or want extra protein, use a protein-rich, gluten-free pasta like Banza chickpea pasta instead.
• Less fat – I used pasta water (a natural thickener), 2% milk, and a little Greek yogurt to replace some of the usual fat (butter and heavy whipping cream). The cheese sauce still turns out rich-tasting.
• Sweet potato – This is a wonderful superfood veggie to add in for nutrition. It’s virtually tasteless and lends an orange-yellow hue that kids like.
• Whole wheat breadcrumbs (instead of white bread) – Top with whole grain breadcrumbs for even more fiber and added crunch.

So, here’s what you’ll need on hand in total…

• 1 pound (16 oz) whole wheat elbow pasta (sub: gluten-free pasta)
• 2 medium sweet potatoes, microwaved or baked until soft (about 1 1/2 cups)
• 2 cups milk (I used 2%)
• 3/4 cup plain full-fat Greek yogurt (sub: full-fat sour cream)
• Salt and pepper
• 3 cups finely shredded cheddar cheese (I use sharp cheddar)
• 1 cup whole wheat bread crumbs (make your own, if you want)
• Avocado or olive oil
• Optional: 2 tablespoons fresh parsley, minced or 2 teaspoons dried parsley

How to Make This Healthy Mac and Cheese Recipe

Preheat the oven to 375 degrees F. Coat a 9×13 casserole dish with cooking spray (or two 8×8 dishes and freeze one for later).

Bring a large pot of water to a boil. Add the macaroni and cook until tender but still a bit firm. Remove 3/4 cup of pasta water and set aside. (Don’t forget this step!) Drain pasta in strainer/colander and set aside. Toss with a little oil to keep from sticking.

Meanwhile, place the sweet potato flesh (orange part), milk, pasta water, yogurt, salt and pepper into a blender and blend until smooth (this hides the vegs from keen eyes!). Note: If you don’t have a blender, use a fork to really mash the sweet potato and then whisk together all the wet ingredients.

Then pour the milk mixture into the same pot you cooked the pasta in. Stir frequently over medium-high heat and cook until the mixture is hot and nearly simmering. Remove from the heat and slowly stir in the cheese a little bit at a time. Stir until melted and smooth.

Add the cooked macaroni to the cheese sauce and stir to combine. Transfer the macaroni and cheese to the baking dish(es).

Stir together the bread crumbs, 1 tablespoon oil, and parsley in a small bowl. Sprinkle evenly over the top of the macaroni and cheese.

Bake for about 25-30 minutes, until the top, is lightly browned, bubbly on the edges, and hot in the middle. (This may take more like 20-25 minutes if baking a half portion.)