Healthy Meal Prep
Lightened-Up Macaroni and Cheese Recipe

Lightened-Up Macaroni and Cheese


This lighter macaroni and cheese version is made with whole wheat pasta, evaporated skim milk, and low-fat sharp Cheddar cheese.


  • cooking spray
  • 6 ounces whole wheat elbow macaroni
  • 1 (5 ounce) can evaporated skim milk, divided
  • 1 teaspoon tapioca starch
  • 5 ounces low-fat sharp Cheddar cheese, grated
  • 2 teaspoons Dijon mustard, or more to taste
  • ½ teaspoon Worcestershire sauce
  • 1 pinch cayenne pepper


  1. Coat an 8x8-inch baking dish with cooking spray and set aside.
  2. Bring a large pot of lightly salted water to a boil. Cook whole wheat macaroni in the boiling water, stirring occasionally, until tender yet firm to the bite, about 8 minutes.
  3. Set an oven rack about 6 inches from the heat source and preheat the oven's broiler.
  4. Stir 1 tablespoon evaporated milk and tapioca together in a saucepan. Whisk in remaining milk. Stir in Cheddar cheese, mustard, Worcestershire sauce, and pepper. Bring to a simmer and stir until the sauce thickens a bit and cheese is completely melted. Drain pasta and stir into the sauce. Spoon into the prepared baking dish.
  5. Cook under the broiler until top browns, 2 to 3 minutes. Remove from oven and allow to cool for 5 minutes before serving.

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Nutritional Information

Lightened-Up Macaroni and Cheese

Servings Per Recipe: 4
Calories: 281.9
% Daily Value *
protein: 35 %
carbohydrates: 12 %
exchange other carbs:
dietary fiber: 14 %
fat: 13 %
saturated fat: 23 %
cholesterol: 9 %
vitamin a iu: 11 %
niacin equivalents: 32 %
vitamin b6: 7 %
vitamin c: 1 %
folate: 7 %
calcium: 62 %
iron: 9 %
magnesium: 25 %
potassium: 6 %
sodium: 16 %
thiamin: 22 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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