• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Get our Freezer Meal Quick Start Guide
freezer meal quick start guide

Get Our Freezer Meal Quick Start Guide

Loading

 

About
Free Resources
Contact

Instagram

Facebook

Pinterest

YouTube

TikTok

Thriving Home

Food & Lifestyle

  • Recipe Index
    • Course
      • Breakfast
      • Lunch & Dinner
      • Sides & Salads
      • Soups & Chilis
      • Appetizers
      • Snacks
      • Desserts
      • Baked Goods
      • Beverages
      • Condiments
    • Method
      • Freezer Meals
      • Stovetop
      • Oven
      • Slow Cooker
      • Instant Pot
      • Grill or Smoker
      • 6 Ingredients or Less
    • Diet
      • Gluten-Free
      • Dairy-Free
      • Vegetarian
    • Ingredients
      • Chicken & Turkey
      • Beef
      • Pork
      • Seafood
      • Pasta & Pizza
    • Holiday
      • Birthday
      • Christmas
      • Easter
      • Halloween
      • Thanksgiving
      • Valentine's Day
    • All Recipes
  • Freezer Cooking
    • Start Here
    • Freezer Meal Recipes
    • 1 Hour Freezer Prep
    • Cookbooks
  • Menu Plans
  • Shop
    • Cookbooks
    • 1 Hour Freezer Prep
    • Shop Our Favorites
    • Gift Guides
Search...
Home Recipe Index Freezer Meals Freezer Casseroles

Healthy Mac and Cheese (with Sneaky Sweet Potato)

★★★★★ 5 /5
Jump to Recipe Rate Recipe
Rachel Tiemeyer
By: Rachel TiemeyerPosted: 10/14/22Updated: 11/8/23

This post may contain affiliate or sponsored links. Please read our disclosure policy.

Finally! A healthy mac and 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!

healthy mac and cheese on a plate in one image and in a casserole dish in another image

 
Table of Contents
  • About the Recipe
  • What Makes This Mac and Cheese Healthy?
  • Ingredients Needed
  • Have a Picky Eater in Your Family?
  • How to Make This Healthy Mac and Cheese Recipe
  • What to Serve With This Recipe
  • Can You Freeze Mac and Cheese?
  • More Pasta Recipes to Love
  • Recipe: Healthy Mac and Cheese {with Sneaky Sweet Potato}

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.

What Makes This Mac and Cheese Healthy?

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.
child eating mac and cheese with a fork

Ingredients Needed

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
healthy recipes kids like

Have a Picky Eater in Your Family?

Many parents have been in your shoes, including me! For years, my younger kids would turn up their noses at vegetables and fruits.

While I kept offering a wide variety of healthy foods to them (kids often need to try something an average of 10x before they will like it), I also wanted to make sure they were getting the nutrition their growing bodies needed.

That’s why I came up with this ultimate list of ways to sneak fruits and veggies into kid favorites! You can even prep ahead and freeze many of these.

Be sure to Pin or save this resource to use again and again!

50+ Ways to Sneaky Fruit and Veggies Into Kid Favorites

How to Make This Healthy Mac and Cheese Recipe

Prep Oven & Dish

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).

Boil Pasta

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.

Make Cheese Sauce

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.

Combine Pasta and Sauce

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

Prep Breadcrumb Topping

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

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.)

mac and cheese with sneaky sweet potato on a plate

What to Serve With This Recipe

Here are some healthy side dishes I love to serve with this healthier mac and cheese…

Roasted broccoli on a baking sheet covered with parchment paper.

Oven Roasted Broccoli

Slow cooker applesauce in a small blue bowl with a spoon next to it and apples in the background.

Crockpot Cinnamon Applesauce

Green beans wrapped in bacon sitting on a baking sheet with parchment paper.

Bacon Wrapped Green Beans

Oven roasted asparagus on parchment paper.

Oven Roasted Asparagus

Can You Freeze Mac and Cheese?

As freezer meal experts and cookbook authors, this is a question we’ve heard over the years. Freezing mac and cheese is possible, but we recommend doing it like this so it turns out tasting like a fresh meal:

  1. Put the casserole together and then freeze before baking it.
  2. Tightly wrap with a few layers of plastic wrap or foil and press out as much air as possible. (Air is the enemy of good freezer meals!)
  3. Freeze in the back of the freezer, so it will stay consistently frozen.
  4. When ready to bake, the best way to thaw is for about 24 hours in the refrigerator. Once it’s fully thawed, bake according to directions.

Learn about many more foods you can freeze and the best method for doing that.

More Pasta Recipes to Love

Spoon with Instant Pot Mac and Cheese being lifted out of an instant pot.

Easy Stovetop Mac and Cheese

A serving of beefy baked ravioli on a plate.

Beefy Baked Ravioli: An Easy Fake-Out Lasagna

Spoon with Instant Pot Mac and Cheese being lifted out of an instant pot.

6-Ingredient Instant Pot Mac and Cheese

baked penne pasta being scooped out of a glass baking dish

Baked Penne Pasta

Did you make this? Snap a photo and tag us on Instagram at @thrivinghome so we can see your creations and cheer you on!

★★★★★ 5 from 1 review

Healthy Mac and Cheese {with Sneaky Sweet Potato}

A healthier mac & cheese recipe with hidden sweet potato that your whole family will love!

Yield: 10–12 servings (one 9x13 inch casserole) 1x
Prep: 20 minutesCook: 30 minutesTotal: 50 minutes
Print Recipe Rate Pin for Later
  • Email
Units:
Scale:

Ingredients

  • Cooking spray (I use a reusable bottle sprayer with avocado oil in it.)
  • 1 pound (16 oz) whole wheat elbow pasta (sub: gluten-free pasta, like Banza brand)
  • 2 medium sweet potatoes, microwaved or baked until soft (about 1 1/2 cups) – SEE COOKING NOTES
  • 2 cups milk (I used 2%)
  • 3/4 cup reserved pasta water
  • 3/4 cup plain Greek yogurt (the full-fat version tastes best, but non-fat will work; sub: sour cream)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Optional: good pinch of cayenne pepper or dash of hot sauce
  • 3 cups finely shredded cheddar cheese (shred your own cheese to avoid additives)
  • 1 cup whole wheat bread crumbs (make your own, if you want)
  • 1 tablespoon avocado or olive oil, plus more for the pasta
  • Optional: 2 tablespoons minced fresh parsley or 2 teaspoons dried parsley

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

Instructions

Make It Now:

  1. Preheat the oven to 375°F. Coat a 9×13 inch casserole dish with cooking spray (or two 8×8 dishes and freeze one for later).
  2. 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.
  3. Meanwhile, place the sweet potato flesh (orange part), milk, pasta water, yogurt, salt and pepper (and optional cayenne or hot sauce for a little heat) into a blender. Blend until smooth (this hides the veggies from keen eyes and helps thicken the sauce). 
  4. 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 stir in the cheese a little bit at a time (use a figure 8 stir pattern to prevent clumping). Stir until melted and smooth. 
  5. Add the cooked macaroni to the cheese sauce and stir to combine. Transfer the macaroni and cheese to the baking dish(es). (Freezing instructions begin here.)
  6. Combine bread crumbs, oil, and parsley in a small bowl. Sprinkle evenly over the top of the macaroni and cheese.
  7. Bake for about 30-35 minutes, until the top is lightly browned, bubbly on edges, and hot in the middle. (This may take more like 20-25 minutes, if baking a half portion.)

Freeze For Later: Follow Steps 1-6 (no need to preheat the oven). Do not bake the casserole. Tightly wrap the dish(es) in a few layers of plastic wrap or foil and press out any excess air. Label and freeze.

Prepare From Frozen: When ready to eat, thaw in the fridge overnight or use the defrost setting on the microwave. Bake as directed.


Notes/Tips

Gluten-Free Version: Use gluten-free pasta. I like Banza brand. Omit the breadcrumbs or use a gluten-free version. I prefer to make my own with toasted gluten-free bread.

How to Cook Sweet Potato for This Recipe: Using a small, sharp knife poke a few holes in the potato on each side. Then, cook using one of the following methods and let cool for 5-10 minutes before peeling:

  1. Microwave for 2 minutes on high. Flip over. Microwave another 2 minutes. Flip over again and microwave in 1-minute increments until a knife is inserted easily into the middle. 
  2. Preheat oven to 350°F. Place sweet potato on a parchment or foil-lined baking sheet. Bake for 30 minutes. Then, flip over and bake another 30 minutes. Sweet potatoes are done when until a knife is inserted easily into the middle and skin feels crisp.

 

Nutrition Information

  • Serving Size: Makes: 8-10 servings (one 9×13 casserole)
© Author: Rachel Tiemeyer
Cuisine: American Method: Baked

Did you make this?

Snap a photo and tag us on Instagram at @thrivinghome so we can see your creations and cheer you on!

Rate Recipe

Tag Us on Instagram

925 shares
  • Share
  • Email
Rachel Tiemeyer

Rachel Tiemeyer

As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!

Read more...

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. AvatarLaura says

    Posted on 7/7/21 at 4:13 pm

    This recipe is absolutely delicious! Our kids (ages 4, 6, and 8) loved it and I loved that it not only had sweet potato in it but that it was so easy to make! No flour, no making a rue with cream etc. This is the first homemade Mac n cheese our kids have enjoyed (they normally prefer Annie’s boxed macaroni and cheese)

    ★★★★★

    Reply
    • Rachel TiemeyerRachel Tiemeyer says

      Posted on 7/8/21 at 11:15 am

      Nice! I made this for years when my kids were little to sneak in more veggies. I’m glad your family liked it.

      Reply
  2. AvatarLiz says

    Posted on 3/14/20 at 4:39 pm

    Can I put this in slow cooker for a pot luck instead of oven?

    Reply
    • Rachel TiemeyerRachel Tiemeyer says

      Posted on 3/15/20 at 5:54 pm

      I haven’t tested it in in the slow cooker, so I’m not sure. It wouldn’t give it that crusty top like the oven would.

      Reply
  3. AvatarWendy says

    Posted on 6/27/18 at 10:03 am

    Hi! How long can we freeze mac n cheese?

    Reply
    • RachelRachel says

      Posted on 6/29/18 at 1:48 pm

      I usually find if I wrap/store the meal properly (avoid as much air exposure as possible and keep it frozen solid), it will do fine for 3 months or so.

      Reply
  4. AvatarNicki says

    Posted on 4/5/17 at 9:41 am

    What brand of cheese do you use? I’m hesitant that the Kraft or off-brand shredded cheese wouldn’t melt properly?! Thanks!

    Reply
    • RachelRachel says

      Posted on 4/6/17 at 4:48 pm

      I don’t have a problem with the off-brand shredded cheese in this recipe at all, but shredding your own cheese from a block is usually easier to melt if you’re concerned. Here is the quick way Polly does that: http://thrivinghomeblog.com/2015/02/why-shred-your-own-cheese/

      Reply
  5. Avatartrish says

    Posted on 5/17/16 at 2:13 pm

    Do you have the nutritional information ie: calories, fat etc?

    Reply
    • RachelRachel says

      Posted on 5/18/16 at 11:28 am

      I’m sorry, we don’t. This site allows you to plug in the ingredients and get that information for free: http://www.myfitnesspal.com/recipe/calculator. Hope that helps!

      Reply
Older Comments

sidebar

polly and rachel

Welcome

We’re moms, cookbook authors, and freezer cooking evangelists. Our mission is to help your home thrive, one delicious meal at a time. Let’s make the most of your time in the kitchen! Read more.

Follow Us On Instagram!

freezer cooking

Order On:

Amazon • Target

Autographed Copy

Learn More

freezer to table

Order On:

Amazon • Target

Autographed Copy

Learn More
Dump and go freezer meal email cta.

Make 6 Dump-and-Go Freezer Meals in 1 Hour

  1. Shopping & equipment lists
  2. Step-by-Step instructions & video tutorial
  3. Serving suggestions & dietary substitutions & more

Try Session 18 (a $6.99 value) for free!

Loading

Holiday Recipes

Pork tenderloin sliced and on a plate with salad.

Oven Roasted Pork Tenderloin

Overhead portrait photo of tomato bisque soup

Tomato Bisque

Chicken lettuce wraps laying on a white serving platter.

Chicken Lettuce Wraps

Seasoned cooked steak sliced on a plate with steamed broccoli and a baked potato.

The Perfect Pan-Seared Steak

Popular Gift Guides

Gift Guide for Moms

Teen girl gift guide

Gift Guide: Teenage Girls

Teen boy gift guide

30+ Best Gifts for Teen Boys

Tween boy gift guide

Gift Guide: Tween Boys (Ages 10-13)

Tween girl gift guide

Gift Guide: Tween Girls (Ages 10-13)

Gift guide for 5-9 year olds

Gift Guide: Boys Ages 5-9

Gift guide for elementary girl

Gift Guide: Girls Ages 5-9

Preschool boys gift guide

Gift Guide: Boys Ages 3-5

Popular Round-Ups

20+ Easy Crock Pot Recipes

freezer meal

100+ Best Freezer Meals on the Planet

25+ Christmas Breakfast Ideas

Collage image of Christmas Crafts for kids.

31+ Easy Christmas Crafts for Kids

freezer meal update
New to freezer cooking?

Grab Our Freezer Meal Quick Start Guide!

5 days of recipes & tips from freezer meal experts.

Loading

Instagram

Facebook

Pinterest

YouTube

TikTok

About
About Us
Work With Us
Press
Recipes
All Recipes
Freezer Meals
Menu Plans
Shop
Cookbooks
1 Hour Prep Sessions
Gift Guides
Explore
Free Resources
Shop Our Favorites
Facebook Group
Privacy Policy
Accessibility
Disclaimers
Contact
© 2023 Thriving Home
Site Credits
Designed by Melissa Rose Design Developed by Once Coupled
Back to Top
925 shares