Lighter Creamy Mac and Cheese with Greek Yogurt
Lighter mac and cheese with Greek yogurt and whole wheat pasta. Same creamy, cheesy comfort food with 30% fewer calories.
Ingredients
- 12 ounces whole wheat elbow pasta
- 2.5 tablespoons unsalted butter
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons whole wheat flour
- 2.5 cups low-fat milk, warmed
- 1 cup plain nonfat Greek yogurt, room temperature
- 2.25 cups sharp cheddar cheese, freshly grated
- 1 cup Gruyère cheese, freshly grated
- 1 teaspoon fine sea salt
- 0.5 teaspoon freshly ground black pepper
- 0.75 teaspoon dry mustard powder
- 0.375 teaspoon smoked paprika
- 0.125 teaspoon freshly grated nutmeg
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon Worcestershire sauce
Health Scores
Instructions
- 1
Bring a large pot of salted water to a boil, add the whole wheat pasta, and cook for 8-9 minutes until just underdone, reserving 1 cup of pasta water before draining.
- 2
Warm the olive oil and butter together in a heavy-bottomed saucepan over medium heat, allowing the butter to foam gently for about 1 minute until fragrant.
- 3
Whisk the whole wheat flour into the oil-butter mixture, stirring constantly for 1-2 minutes to create a smooth paste and cook out the raw flour taste.
- 4
Gradually pour in the warmed low-fat milk in three additions, whisking vigorously between each pour to create a lump-free, silky base.
- 5
Continue stirring over medium heat for 8-10 minutes until the sauce thickens enough to coat the back of a spoon with a glossy sheen.
- 6
Remove from heat and allow the sauce to cool for 1 minute, then stir in the Worcestershire sauce before gently folding in the Greek yogurt until fully incorporated.
- 7
Add the freshly grated cheddar and Gruyère cheeses in two batches, folding gently with a rubber spatula until melted and smooth, using the residual heat to prevent the proteins from separating.
- 8
Season the cheese sauce with salt, black pepper, mustard powder, paprika, nutmeg, and cayenne pepper, tasting and adjusting to your preference.
- 9
Fold the cooked pasta into the cheese sauce until every piece is evenly coated, adding reserved pasta water 2-3 tablespoons at a time if needed to reach the desired consistency.
- 10
Transfer to serving bowls immediately while hot and steaming, or serve family-style directly from the saucepan for a casual presentation.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 5 tablespoons unsalted butter | 2.5 tablespoons butter + 2 tablespoons olive oil | Reduces saturated fat by 50% while maintaining richness; olive oil adds heart-healthy monounsaturated fats |
| 3.5 tablespoons all-purpose flour | 3 tablespoons whole wheat flour | Adds fiber (2g per serving) and nutrients; slightly deeper, nuttier flavor complements cheese |
| 3.5 cups whole milk | 2.5 cups low-fat milk | Reduces fat and calories while maintaining creaminess through Greek yogurt addition |
| 0 cups Greek yogurt (not in original) | 1 cup nonfat Greek yogurt | Adds 20g protein per serving, creates creamy texture, reduces need for butter/cream, adds probiotics |
| 3 cups sharp cheddar + 1.5 cups Gruyère | 2.25 cups sharp cheddar + 1 cup Gruyère | Reduces saturated fat by 25% while maintaining strong cheese flavor through quality varieties |
| 1 pound elbow macaroni (white pasta) | 12 ounces whole wheat elbow pasta | Adds 3g fiber per serving, lower glycemic index, higher protein and minerals, portion control |
Recommended Equipment
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Nutrition Information
Per serving (serves 4)
| Calories | 520 |
| Total Fat | 22g |
| Carbohydrates | 48g |
| Fiber | 5g |
| Protein | 28g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 745 | 485 | 520 |
| Protein | 38g | 28g | 28g |
| Carbs | 62g | 38g | 48g |
| Fat | 38g | 24g | 22g |
| Fiber | 8g | 8g | 5g |
| Sugar | 3g | - | - |
| Health Scores | |||
| Gut Health | 6/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 5/10 | 8/10 | 7/10 |
| Blood Sugar | 6/10 | 8/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
