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Home Recipe Index Freezer Meals Freezer Casseroles

Healthy Mac and Cheese (with Sneaky Sweet Potato)

★★★★★ 5 /5 Updated: 10/17/22
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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!

healthy mac and cheese on a plate in one image and in a casserole dish in another image
Contents hide
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
Healthy Mac and Cheese {with Sneaky Sweet Potato}
Did you make this?

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 super food 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 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

Oven Roasted Broccoli

Crockpot Cinnamon Applesauce

Bacon Wrapped Green Beans

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

whole wheat mac and cheese in the instant pot

Easy Stovetop Mac and Cheese

beefy baked ravioli on a plate

Beefy Baked Ravioli: An Easy Fake-Out Lasagna

whole wheat mac and cheese in the instant pot

6-Ingredient Instant Pot Mac and Cheese

Hearty 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 reviews

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: 30-35 minutesTotal: 50-55 minutes
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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 degrees 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.

Equipment

9×12 Glass Baking Dish with Lid (Freezer Container)

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Measuring Cups

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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 baking 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)

We’d love your feedback! 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.

© 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!

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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!

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  1. AvatarChristine says

    Posted on 11/5/15 at 5:47 pm

    Could I sub sour cream in place of the Greek yogurt?

    Reply
    • RachelRachel says

      Posted on 11/5/15 at 6:33 pm

      Yes, for sure you could sub sour cream in.

      Reply
  2. AvatarMorgan says

    Posted on 3/17/15 at 5:20 pm

    Hi – I am new to freezer cooking and just have one question – when freezing – you say to tightly wrap it. Do you freeze it then pull it out, wrap it tight with like a plastic wrap and put it back in the freezer? Or do you just wrap it up tight, they way it will stay, before the freezing process?

    Reply
    • RachelRachel says

      Posted on 3/17/15 at 6:34 pm

      Hi Morgan! I just wrap up the meal tightly and then stick it in the freezer until I’m ready to thaw it. Does that answer your question? Glad you made it to our site. Let me know if you have any other questions.

      Reply
  3. AvatarErika says

    Posted on 3/2/15 at 1:55 pm

    Looks great, would the cooking time change if I put it in two 8×8 pans?

    Reply
    • RachelRachel says

      Posted on 3/2/15 at 4:16 pm

      Nope, I think it would pretty much be the same.

      Reply
  4. AvatarTerri S says

    Posted on 2/15/15 at 6:23 pm

    Just made this for my daughter and her husband who are expecting a baby in 2.5 weeks. I been stocking the freezer for them with ready made meals. Looks delicious!

    Reply
    • PollyPolly says

      Posted on 2/17/15 at 12:04 pm

      Great! Hope everyone likes it.

      Reply
  5. AvatarTara says

    Posted on 9/15/14 at 2:44 pm

    My boyfriend allergic to gluten. Would this recipe work with gluten free penne noodles? I can’t seem to find and elbow noodles. I am also wondering if I can add hamburger or ground turkey?

    Reply
    • RachelRachel says

      Posted on 9/15/14 at 8:59 pm

      Sorry, Tara, I don’t have a lot of experience with GF noodles. My guess is that they would be fine, though. And penne sounds yummy! I’m sure the added meat would be good too, if you season it up and brown it before you put it in. Good idea for the men in our lives. 🙂

      Reply
  6. AvatarAmy says

    Posted on 7/1/14 at 6:38 am

    Do you think I can use plain Greek yogurt? That is all we ever have. Thanks! Sounds delicious

    Reply
    • RachelRachel says

      Posted on 7/1/14 at 8:11 am

      Absolutely! I sub plain Greek yogurt in this recipe and others all the time. Thanks for the suggestion for others!

      Reply
  7. AvatarMelanie says

    Posted on 6/30/14 at 11:07 am

    When you freeze this, do you thaw and bake, or bake from frozen for a longer period of time?

    Reply
    • RachelRachel says

      Posted on 6/30/14 at 11:08 am

      You can do either. If you bake from frozen, you will need to cover with foil for the first portion and then give it about 20 minutes at the end to brown on top. It may take up 45-60 minutes if frozen.

      Reply
  8. AvatarLeah says

    Posted on 6/20/14 at 7:00 pm

    Making this tonight. Calls for 2 small sweet potatoes. Instruction says to add sweet potatoe flesh?? Do you also include the meat of the sweet potatoe?

    Reply
    • RachelRachel says

      Posted on 6/20/14 at 8:56 pm

      Gosh, so sorry for the confusion. Flesh is the meat or the orange part. Do not add the skin, if that’s what you were thinking. Yuck. 🙂 I will update the recipe to be more clear. Thanks for reading!

      Reply
  9. AvatarKayla says

    Posted on 11/9/13 at 9:23 pm

    Just made this tonight and tasted great! I even got approval from my picky boyfriend. For some reason though the breadcrumbs don’t taste all that great. I’m not sure if I didn’t mix correctly or I don’t have what the recipe actually calls for. Would it be possible to just make up to the sauce, mix it in, and serve? Or does baking let the sauce cook in better?

    Reply
    • RachelRachel says

      Posted on 11/9/13 at 9:30 pm

      Hi Kayla,

      Thanks for the feedback. I haven’t made this recipe for a while, so I need to go back and test it again. But, my gut shot is that you could certainly serve it hot off the stove and skip the breadcrumbs and baking step. My new favorite is the 5 Ingredient Mac and Cheese. You might give that one a go…it’s easier and also healthier than regular ole mac. http://thrivinghomeblog.com/2013/11/5-ingredient-mac-cheese-recipe/

      Reply
  10. AvatarKrystal says

    Posted on 10/11/13 at 12:46 pm

    To freeze this, do I simply freeze it without the breadcrumbs before baking it?

    Reply
    • RachelRachel says

      Posted on 10/11/13 at 1:34 pm

      Great question. I freeze them with the breadcrumbs on top, but if you’re worried about them getting soggy you could wait on the breadcrumbs.

      Reply
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