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A teal plate with a serving of baked mac and cheese and a fork on it.

Healthy Mac and Cheese (with Sneaky Sweet Potato)

A healthier mac & cheese recipe with hidden sweet potato that your whole family will love!
5 from 3 votes
Yield: 8 servings
Prep Time:20 minutes
Cook Time:30 minutes
Total Time:50 minutes
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Ingredients
 

  • Cooking spray
  • 1 (16-ounce) package 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)
  • 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 (plus more for pasta water)
  • 1/2 teaspoon black pepper
  • 1 teaspoon yellow mustard (optional; Trust me!)
  • 3 cups shredded cheddar cheese
  • 1 cup whole wheat or Panko bread crumbs or make homemade bread crumbs ()
  • 1-2 tablespoons avocado or olive oil (enough to coat the breadcrumbs)
  • 2 tablespoons minced fresh parsley (optional)

Instructions
 

  1. Prep: Preheat the oven to 375°F. Coat one 9x13-inch casserole dish with cooking spray (or two 8x8 dishes and freeze one for later).
  2. Boil Pasta (& Reserve Water): Bring a large pot of water to a boil and salt the water with 2 teaspoons salt. Add the macaroni and cook until tender but still a bit firm.
    Important: Before draining, remove 3/4 cup of pasta water and set aside. Drain pasta in strainer/colander and set aside. 
  3. Blend Sauce: While the pasta is boiling, place the sweet potato flesh (orange part), milk, pasta water, yogurt, salt and pepper (and optional mustard) into a blender. Blend until smooth (this hides the veggies from keen eyes and helps thicken the sauce). 
  4. Finish Sauce: 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 Pasta: Add the cooked macaroni to the cheese sauce and stir to combine. You can totally eat and enjoy at this point if you want OR transfer the macaroni and cheese to the baking dish(es).
  6. Make Topping: Combine bread crumbs, oil, and optional parsley in a small bowl. Sprinkle evenly over the top of the macaroni and cheese.
  7. Bake: 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.) If you want it to brown up a little more on top, turn on the broiler for 1-2 minutes (watch closely!).

Freezer Instructions

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

  • The mustard really is a key ingredient and you can't taste it. It simply cuts through the richness of the cheese and enhances the overall flavor of the dish, so I recommend adding it even if you have picky eaters.
  • You can also add a few dashes of hot sauce to enhance the flavor, if you like a little heat.
  • This recipe makes a large batch. I often divide it in half into two 8x8 inch casserole dishes and have one for dinner and freeze the other for later.
  • Gluten-Free Version: Use gluten-free pasta. I like Banza brand. Omit the breadcrumbs or use gluten-free bread crumbs.
  • 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:
    • Microwave: 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. 
    • Bake: 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

Calories: 328 kcal (16%) | Carbohydrates: 27 g (9%) | Protein: 16 g (32%) | Fat: 19 g (29%) | Cholesterol: 51 mg (17%) | Sodium: 709 mg (31%) | Fiber: 3 g (13%) | Sugar: 7 g (8%)
If you make this, please leave a review and rating letting us know how you liked this recipe!
Author: Rachel Tiemeyer