I created a Light Mac And Cheese that somehow stays ultra-creamy and super cheesy while keeping each serving to just 200 calories and ready in 15 minutes.

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I love a mac and cheese that feels indulgent but won’t wreck my day, so I made a single serve version that hits creamy and cheesy notes in about 15 minutes. I even fold in cauliflower florets and a spoon of nonfat plain Greek yogurt to stretch the sauce without losing richness.

It’s weird but it works, and honestly it belongs on any Low Calorie Vegetarian Dishes roundup because you get comfort without the guilt. If you crave Light Macaroni And Cheese that actually satisfies, this’ll make you do a double take and maybe ask for seconds.

Ingredients

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Elbow macaroni: classic pasta mostly carbs for energy, comfy and filling.
Cauliflower: gives bulk fiber and veg, mild flavor helps lighten the dish.
Mozzarella: melty cheese adds protein and creaminess, it’s mild not too salty.
Greek yogurt: thick tangy protein swaps for heavier cream, keeps it bright.
Dijon mustard: tiny bit of bite adds depth and a subtle tang.
Skim milk: light dairy adds moisture and smoothness without extra fat.
Lemon juice: optional bright acid that wakes flavors and makes it less heavy.
Chives or parsley: fresh herb garnish that adds aroma and mild green flavor.

Ingredient Quantities

1/4 cup (about 30 g) uncooked elbow macaroni

1 cup (about 100 g) cauliflower florets, chopped or riced

2 tbsp (about 14 g) part skim shredded mozzarella

2 tbsp nonfat plain Greek yogurt

2 tbsp skim milk

1/2 tsp Dijon mustard

1/4 tsp garlic powder

pinch onion powder

salt and freshly ground black pepper, to taste

1/2 tsp lemon juice, optional but brightens the flavor

1 tsp chopped chives or parsley for garnish, optional

nonstick cooking spray or 1/4 tsp olive oil, optional for cooking

How to Make this

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1. Bring a small pot of salted water to a boil, enough to cover the pasta and cauliflower.

2. Add 1/4 cup uncooked elbow macaroni and 1 cup chopped or riced cauliflower to the boiling water and cook until the pasta is al dente and cauliflower is tender, about 7 to 8 minutes. Before draining, scoop out and save about 2 tablespoons of the starchy cooking water.

3. Drain pasta and cauliflower and return them to the still-warm pot over very low heat so nothing cools off too fast.

4. In a small bowl whisk together 2 tbsp nonfat plain Greek yogurt, 2 tbsp skim milk, 1/2 tsp Dijon mustard, 1/4 tsp garlic powder, a pinch of onion powder, 1/2 tsp lemon juice if using, and salt and pepper to taste.

5. Pour the yogurt mixture over the pasta and cauliflower, add the reserved 2 tbsp pasta water, then sprinkle in 2 tbsp part-skim shredded mozzarella. Stir constantly on low heat just until the cheese melts and the sauce is creamy, about 1 to 2 minutes. Don’t let it boil or the yogurt can split.

6. Taste and adjust seasoning, add a little more pasta water or milk if you want it looser or creamier. If you like extra flavor, a tiny extra pinch of garlic powder or a squeeze more lemon brightens it up.

7. Optional flavor boost: instead of boiling the cauliflower with the pasta, you can heat nonstick spray or 1/4 tsp olive oil in a small skillet and sauté the cauliflower 3 to 4 minutes until it gets a little color, then add to the pasta before step
5.

8. Plate, sprinkle 1 tsp chopped chives or parsley over the top and serve hot. This whole thing takes about 15 minutes, and it stays light but super cheesy and satisfying.

Equipment Needed

1. Small pot with lid (2 to 3 qt)
2. Colander or fine mesh strainer
3. Measuring cups and measuring spoons (1/4 cup and tablespoons)
4. Small bowl + whisk or fork
5. Wooden spoon or heatproof spatula for stirring
6. Chef knife and cutting board for chopping the cauliflower
7. Tablespoon or small heatproof spoon/cup to save the 2 tbsp pasta water
8. Small nonstick skillet (optional, if you want to sauté the cauliflower)

FAQ

Can I make this ahead and reheat it? Yes, you can, store in an airtight container in the fridge up to 3 days; reheat on the stove low, adding a splash of skim milk or water and stirring until creamy, or zap in the microwave in short bursts stirring in between so the cheese doesn't get grainy.

What if I don't like cauliflower or don't have any? Swap it for steamed broccoli florets, riced butternut squash, or just use more pasta — the cauliflower mostly bulk and texture, so adjust the milk and yogurt a little if you cut it out.

Can I scale this up for more servings? Sure, this is an easy single-serve base, double or triple all ingredients keeping the same ratios; cook pasta to the same doneness and add a touch more milk or yogurt if it seems dry.

My sauce got grainy or separated, what happened? Most likely overheated cheese or boiling; melt the mozzarella slowly off heat or on very low, stir in the yogurt after removing from heat, and avoid high temps so the proteins don't seize.

How do I get a crispy top like baked mac and cheese? Sprinkle a little extra mozzarella or panko breadcrumbs on top and broil for 1 to 2 minutes until golden, or transfer to a hot oiled skillet and let the bottom brown for a minute or two, watching closely so it doesn't burn.

Can I make this dairy free or use different milks? You can try unsweetened almond or oat milk and a dairy-free yogurt, but texture will be thinner and you might need a bit more thickener like a small spoon of cream cheese substitute or extra cauliflower puree to keep it creamy.

Indulgent Mac & Cheese Recipe Substitutions and Variations

Elbow macaroni (1/4 cup uncooked): swap for the same amount of small pasta like ditalini, small shells or mini penne. Want lower carb? use about 1/2 cup spiralized zucchini (zoodles) or 1/3 cup chickpea pasta for more protein, but cook times will change.
Cauliflower (1 cup riced): replace with 1 cup chopped broccoli florets, or for a creamier texture use 1/2 cup mashed potato or 3/4 cup canned pumpkin. All work well, just make sure they’re tender before mixing with the cheese.
Part-skim shredded mozzarella (2 tbsp): swap for 2 tbsp sharp cheddar, Gruyere or Monterey Jack if you want bolder flavor. For dairy-free: use 2 tbsp nutritional yeast plus a tsp olive oil or 2 tbsp dairy-free shredded cheese.
Nonfat plain Greek yogurt (2 tbsp): replace 1-for-1 with sour cream, or use 2 tbsp cottage cheese blended smooth, or 2 tbsp softened cream cheese. Need dairy-free? use 2 tbsp unsweetened soy or coconut yogurt.

Pro Tips

– Save a couple tablespoons of the starchy pasta water and add it back slowly. It helps the yogurt and cheese bind to the pasta so the sauce becomes silky, not watery, and you can loosen it bit by bit till it’s just right.

– Keep the heat very low when you mix in the yogurt and cheese, stir constantly, dont let it boil or the yogurt will split. If you’re nervous, temper the yogurt first by whisking in a teaspoon of hot pasta water before adding it to the pot.

– If you want more flavor and a bit of texture, quickly sauté the cauliflower until it gets a little brown before mixing it in. Or if you’re using riced cauliflower and it’s wet, press it in a paper towel so the sauce wont get diluted.

– Taste and tweak: a tiny extra squeeze of lemon or a pinch more mustard really brightens things up, and a touch more cheese or milk makes it richer. Finish with fresh chives or parsley for color, it makes the dish feel less plain.

Indulgent Mac & Cheese Recipe

Recipe by Filip Tappenela

0.0 from 0 votes

I created a Light Mac And Cheese that somehow stays ultra-creamy and super cheesy while keeping each serving to just 200 calories and ready in 15 minutes.

Servings

servings

Calories

203

kcal

Equipment: 1. Small pot with lid (2 to 3 qt)
2. Colander or fine mesh strainer
3. Measuring cups and measuring spoons (1/4 cup and tablespoons)
4. Small bowl + whisk or fork
5. Wooden spoon or heatproof spatula for stirring
6. Chef knife and cutting board for chopping the cauliflower
7. Tablespoon or small heatproof spoon/cup to save the 2 tbsp pasta water
8. Small nonstick skillet (optional, if you want to sauté the cauliflower)

Ingredients

1/4 cup (about 30 g) uncooked elbow macaroni
1 cup (about 100 g) cauliflower florets, chopped or riced
2 tbsp (about 14 g) part skim shredded mozzarella
2 tbsp nonfat plain Greek yogurt
2 tbsp skim milk
1/2 tsp Dijon mustard
1/4 tsp garlic powder
pinch onion powder
salt and freshly ground black pepper, to taste
1/2 tsp lemon juice, optional but brightens the flavor
1 tsp chopped chives or parsley for garnish, optional
nonstick cooking spray or 1/4 tsp olive oil, optional for cooking

Directions

Bring a small pot of salted water to a boil, enough to cover the pasta and cauliflower.
Add 1/4 cup uncooked elbow macaroni and 1 cup chopped or riced cauliflower to the boiling water and cook until the pasta is al dente and cauliflower is tender, about 7 to 8 minutes. Before draining, scoop out and save about 2 tablespoons of the starchy cooking water.
Drain pasta and cauliflower and return them to the still-warm pot over very low heat so nothing cools off too fast.
In a small bowl whisk together 2 tbsp nonfat plain Greek yogurt, 2 tbsp skim milk, 1/2 tsp Dijon mustard, 1/4 tsp garlic powder, a pinch of onion powder, 1/2 tsp lemon juice if using, and salt and pepper to taste.
Pour the yogurt mixture over the pasta and cauliflower, add the reserved 2 tbsp pasta water, then sprinkle in 2 tbsp part-skim shredded mozzarella. Stir constantly on low heat just until the cheese melts and the sauce is creamy, about 1 to 2 minutes. Don’t let it boil or the yogurt can split.
Taste and adjust seasoning, add a little more pasta water or milk if you want it looser or creamier. If you like extra flavor, a tiny extra pinch of garlic powder or a squeeze more lemon brightens it up.
Optional flavor boost: instead of boiling the cauliflower with the pasta, you can heat nonstick spray or 1/4 tsp olive oil in a small skillet and sauté the cauliflower 3 to 4 minutes until it gets a little color, then add to the pasta before step
Plate, sprinkle 1 tsp chopped chives or parsley over the top and serve hot. This whole thing takes about 15 minutes, and it stays light but super cheesy and satisfying.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

Serving Size: 207g
Total number of serves: 1
Calories: 203kcal
Fat: 3g
Saturated Fat: 1.6g
Trans Fat: 0g
Polyunsaturated: 0.3g
Monounsaturated: 0.8g
Cholesterol: 9mg
Sodium: 250mg
Potassium: 520mg
Carbohydrates: 31g
Fiber: 3.5g
Sugar: 4g
Protein: 14g
Vitamin A: 150IU
Vitamin C: 46mg
Calcium: 155mg
Iron: 1.8mg

Indulgent Mac & Cheese Recipe

Ingredients

Ingredient Quantities

How to Make this

Equipment Needed

FAQ

Indulgent Mac & Cheese Recipe Substitutions and Variations

Pro Tips