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“Lightened-Up Mac and Cheese.”

20 minutes. Cook
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Macaroni and cheese, often lovingly referred to as “mac and cheese,” is a beloved comfort food that has graced the tables of homes and restaurants for generations. Its rich, creamy, and indulgent flavors have been irresistible to food enthusiasts of all ages. However, the classic version of this dish, with its heavy use of butter and full-fat cheese, can be a calorie bomb that leaves you feeling sluggish.

In this article, we will take a journey through a modern twist on the traditional mac and cheese recipe – one that manages to maintain all the creamy goodness while significantly reducing the calorie count. Our Lightened-Up Mac and Cheese is a delightful compromise between decadence and nutrition, making it the perfect choice for those looking to savor a beloved classic without the guilt.

Historical Context

Mac and cheese, originally known as “macaroni pie,” has roots dating back to the 14th century in Italy. It was a simple dish of pasta and grated cheese, baked until golden brown. Over the centuries, it evolved and found its way into American cuisine. In the United States, mac and cheese gained popularity in the 1930s, with the introduction of Kraft Macaroni & Cheese, which became an icon of convenience.

Today, mac and cheese is a comfort food staple across the globe. It’s a versatile dish, served at family gatherings, casual dinners, and upscale restaurants. With our Lightened-Up Mac and Cheese recipe, we pay homage to this timeless classic while embracing a healthier approach.


  1. Cook the Macaroni: Begin by bringing a large pot of salted water to a boil. Add the macaroni and cook according to the package instructions until al dente. Drain and set aside.
  2. Prepare the Cheese Sauce: In a medium saucepan over medium heat, whisk together the flour and 1/2 cup of milk until the mixture is smooth. Gradually add the remaining milk while continuing to whisk, ensuring no lumps form. Cook for about 5 minutes or until the mixture thickens.
  3. Add the Cheeses: Reduce the heat to low and stir in the cheddar and Parmesan cheeses until they are fully melted and the sauce is smooth.
  4. Incorporate Greek Yogurt: Remove the saucepan from heat and stir in the Greek yogurt, salt, pepper, paprika, garlic powder, and onion powder until the mixture is well combined.
  5. Combine Pasta and Sauce: Add the cooked macaroni to the cheese sauce, tossing to coat every piece evenly.
  6. Bake to Perfection: Preheat your oven to 350°F (175°C). Spray a 9×13-inch baking dish with cooking spray. Transfer the mac and cheese mixture into the dish, spreading it out evenly.
  7. Bake for Cheesy Bliss: Place the baking dish in the preheated oven and bake for approximately 15 minutes or until the top is golden and the edges are bubbly.
  8. Serve and Enjoy: Remove from the oven and let it cool slightly before serving. Garnish with a sprinkle of fresh herbs or an extra dash of paprika if desired.

Our Lightened-Up Mac and Cheese offers the creamy, cheesy satisfaction you crave in a healthier package. With the goodness of whole grain pasta, reduced-fat cheese, and Greek yogurt, you can indulge without compromising on taste or nutrition. Whether it’s a cozy family dinner or a potluck gathering, this recipe is sure to please both your taste buds and your waistline. So, dig in and savor the comforting flavors of this classic dish, guilt-free.

Stay tuned for more culinary adventures, and don’t hesitate to ask for more delicious recipes and insights into the world of gastronomy!


prep time
15 minutes.
cooking time
20 minutes.
total time
35 minutes.


  • Large pot for cooking macaroni

  • Medium saucepan for cheese sauce

  • Whisk

  • 9x13-inch baking dish

  • Oven


  • 12 ounces whole wheat or whole grain macaroni

  • 2 cups low-fat or skim milk

  • 2 tablespoons all-purpose flour

  • 2 cups reduced-fat sharp cheddar cheese, shredded

  • 1/2 cup grated Parmesan cheese

  • 1/2 cup plain Greek yogurt

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/4 teaspoon paprika

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon onion powder

  • Cooking spray


Cook macaroni
Prepare cheese sauce
Combine pasta and sauce
Bake until golden
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