Healthy mac and cheese cups made with a cheese sauce loaded with hidden vegetables (perfect for picky eaters). Whether you call them macaroni and cheese cups or mac and cheese muffins, you need to add this to your dinner recipes ideas board.

Healthy Mac and Cheese Cups

These healthy mac and cheese cups are an easy way to add more vegetables to yours and your family's dinner.
Course Main Course
Cuisine American
Keyword healthy recipes, mac and cheese, macaroni and cheese
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 20 cups
Calories 148kcal
Author Randa Derkson


  • 1 box Catelli Ancient Grains Macaroni

Roasted Vegetable Puree

  • 2 cups baby carrots
  • 1 head of cauliflower
  • 1 red bell pepper
  • 1 tsp sea salt
  • 1/2 cup chicken broth

For The Cheese Sauce:

  • 3 tbsp butter
  • 1 onion diced
  • 2 tsps minced garlic
  • 2 tbsps flour
  • 1 cup  chicken broth
  • 1 1/2 cups cheddar cheese
  • 1 tbsp Worcestershire Sauce
  • 1 tsp mustard powder
  • 1 tsp thyme
  • 1 tsp sea salt
  • 1/2 tsp black pepper


  • 1 cup shredded cheddar cheese
  • 1/2 cup panko crumbs
  • Red pepper flakes optional


  • Preheat oven to 425F.

For The Roasted Vegetables:

  • Chop up cauliflower, red pepper, and carrots. Place on a baking tray and roast for 35 minutes (or until slightly charred – check the bottoms to make sure it’s not actually burning).

Meanwhile cook the macaroni, set aside.

  • Once the vegetables are done, let them cool for a few minutes.
  • Using a high powered blender, add all of your vegetables and chicken broth. Puree.

For The Cheese Sauce:

  • In a medium stock pot over medium heat, melt your butter, add onions and cook until translucent. Add your garlic.
  • Add flour, stir and add the chicken broth. Let bubble for a minute or two and add the cheddar cheese. Stir until melted and add the pureed roasted vegetables. Add salt, Worcestershire sauce, mustard powder, pepper, and thyme.
  • Add the sauce to the cooked macaroni, stir to combine. If you'd like to add any more vegetables (like broccoli) this is when you would add it.

Putting it together:

  • Spoon the mac and cheese mixture into a muffin tin lined with cupcake liners.
  • Sprinkle the panko crumbs and additional cheddar cheese over the mac and cheese.
  • Bake for 15-20 minutes or until cheese bubbles and is golden.


Serving: 1cup | Calories: 148kcal | Carbohydrates: 14.1g | Protein: 6.7g | Fat: 4.4g | Saturated Fat: 0.3g | Cholesterol: 21.7mg | Sodium: 330.2mg | Fiber: 2.1g | Sugar: 1.9g