These Low Calorie Mac and Cheese Cups are just 66 calories! Plus they are great for meal prepping, potlucks, lunch boxes and even snacks!. I like to make these as simple as possible, that’s why you won’t find any strange ingredients in the shopping list. Just tips and tricks to boost flavor while lowering calories. And one “secret ingredient” that helps cup lots of calories without sacrificing flavor or serving size!
Ingredients You’ll Need:
- 1 (8-ounce) box Fiber Gourmet Light Elbow Pasta
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 3 cups unsweetened almond milk or 1% dairy milk
- 2 garlic cloves
- ½ cup grated sharp cheddar cheese divided
- ½ teaspoon salt
- ⅛ teaspoon pepper
- ¼ cup Panko bread crumbs
- 2 tablespoons Parmesan cheese
- Olive oil spray
- 1 teaspoon chopped parsley optional
Low Calorie Mac and Cheese Cups
Healthy Mac and Cheese Cups Meal Prep and Storage
Meal Prep: You can make the healthy recipe ahead of time and bake completely then cover and store for later. You can also store unbaked just cover well, and store for later.
Storage: Will hold for 6 days in the fridge baked, or 2 days unbaked. Or one month in the freezer (baked or unbaked).
Reheating: You can reheat (or if stored unbaked follow directions below to bake) in an oven at 200-250 degrees until warmed through.
Low Calorie Mac and Cheese Cups
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Low Calorie Mac and Cheese Cups
Equipment
- 1-2 Muffin tins
Ingredients
- 1 (8-ounce) box Fiber Gourmet Light Elbow Pasta
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 3 cups unsweetened almond milk or 1% dairy milk
- 2 garlic cloves
- ½ cup grated sharp cheddar cheese divided
- ½ teaspoon salt
- ⅛ teaspoon pepper
- ¼ cup Panko bread crumbs
- 2 tablespoons Parmesan cheese
- Olive oil spray
- 1 teaspoon chopped parsley optional
Instructions
- Preheat the oven to 350 degrees and line 16 muffin tins with paper liners, or spray with olive oil.
- Cook the pasta according to the directions on the box. Drain and set aside.
- In a large pan, melt the butter over medium-low heat. Add the flour and mix with a wooden spoon, continuously, until you have a light brown paste.
- Add in 1 cup of milk and whisk well to remove any lumps. Mix the remaining milk and whole garlic cloves.
- Increase the heat to medium-high. Mix often, scraping the bottom of the pan often, until the sauce has thickened and coats the spoon.
- Turn off the heat, remove the garlic cloves and discard.
- Stir in the cooked pasta, 1/2 cup of cheddar cheese, salt and pepper. Mix well, until all the pasta is coated and the cheese is melted.
- Scoop 1/4 cup of Mac and cheese into each muffin cup, sprinkle over remaining cheddar cheese, breadcrumbs, parmesan cheese, and parsley.
- Spray lightly with olive oil and bake for 20-25 minutes until the topping is golden brown.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Mac and Cheese Cups
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Article History:
- Originally written and published February 22, 2023 by Audrey Johns
- Updated on October 4, 2023 by Audrey Johns
