Low Sodium Mac and Cheese Recipe

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This low sodium mac and cheese recipe is rich, creamy, and loaded with roasted vegetables and a little cheese for a classic flavor! Toss the sauce with your favorite pasta for a delicious and easy dinner the whole family will love.

You can still enjoy a creamy tasty pasta even while eating low sodium. It just takes a few simple swaps! Enjoy this pasta with a chopped salad and low sodium garlic bread for a complete meal.

low salt mac and cheese sauce with roasted vegetables and shell pasta

Macaroni and cheese is hands-down one of my favorite comfort foods – and it’s simple to make this traditional recipe low in sodium. When I was developing this pasta, I used a few plant-based tricks for a low sodium version like roasting and blending vegetables into the sauce. That way, you can have a thick and creamy cheese sauce with as much or as little cheese that fits in with your lifestyle.

Start by roasting garlic, onions, carrots, tomatoes, zucchini, and spices in the oven. Blend with your favorite milk, and you can stir in a bit of cheese if desired. Toss with hot cooked pasta, and enjoy this low sodium recipe.

This Low Sodium Mac and Cheese Recipe Is

  • Creamy
  • Cheesy
  • Earthy
  • Comforting
  • Simple to Make
  • A Great Comfort Food Dinner
low sodium macaroni and cheese recipe with shells and cheese low in slat

Low Sodium Pastas

Pastas and noodles are one of our staples on a low sodium diet – most boxed pastas have 0mg sodium. However, it can be tough to find a store-bought sauce, so I love using roasted flavors to make my own.

This creamy macaroni and cheese recipe is perfect for a tasty meal for the family, and also great to make for company if you are having guests for dinner. You can make this sauce in about 45 minutes – and most of that time is roasting time- so you can enjoy extra time to prep sides or a salad. 

Browse all our low sodium pasta recipes here!

What’s In This Low Salt Mac and Cheese Recipe?

  • Pasta – you can use elbow macaroni (I used medium shell pasta) for this recipe, just make sure that it has 0mg of sodium. Most dried Italian pastas have 0 sodium, so they are great options for a low sodium lifestyle! Cook al dente. You can use a whole wheat pasta, or even gluten free macaroni noodles if desired.
  • Olive Oil: I like to use this fruity Zoe olive oil which has a fantastic flavor and deep color.
  • Fresh Garlic
  • Onion
  • Cherry Tomatoes
  • Zucchini
  • Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. Make sure you get a no-salt-added variety like this one!
  • Mustard Powder: I love adding this mustard powder to this recipe instead of traditional mustard (which can contain extra sodium).  The dry ground mustard powder adds a nice sharpness and tang to the filling – and has 0mg sodium!
  • Black Pepper
  • Nutritional Yeast: not to be confused with bread baking yeast, nutritional yeast has a cheesy nutty umami flavor which is great in all kinds of dishes. It has 0 mg sodium, and is great on popcorn, stirred into soups, and sauces like this!
  • Milk – you can use your favorite – whole milk for a creamier sauce, or skim milk for a lighter version. You can even use unsweetened almond milk for a dairy free version (just skip the cheese too).

Optional Cheese Add-Ins

To give this easy mac & cheese recipe a cheesy flavor, you can choose to add in some pre-shredded cheese if it fits in with your daily amounts.

I like to occasionally stir in some parmesan cheese, shredded cheddar, or even gruyere (a type of Swiss cheese) which can be lower in sodium than other shredded cheese. You can even try pepper jack cheese for a spicier version.

You could also add in a few ounces of cream cheese for flavor.

low sodium macaroni and cheese recipe with no salt added and nutritional yeast

How Do I Make This Creamy Mac and Cheese Recipe?

  1. Preheat the oven to 425 Fahrenheit.
  2. Cook the pasta according to package instructions.  Drain and set aside, back into the pot it was cooked in.
  3. On a large sheet pan, pour the olive oil and toss with the onion, garlic, tomatoes, carrots, zucchini, mustard powder, Italian seasoning, low sodium Worcestershire sauce, and black pepper.  Toss well so all the veggies are coated in the spices and oil.
  4. Roast the vegetables for 30 minutes, flipping halfway during cooking.
  5. Add the vegetables to a blender.  Pour in the nutritional yeast and milk.  Blend on high for 2 to 3 minutes until sauce is thick and creamy.  Add more milk for a thinner sauce.
  6. Taste and adjust seasoning as necessary.
  7. Pour sauce in a large pot with the noodles, and heat over medium heat until the sauce and noodles are hot. Stir in cheese (if using) and cook until the cheese has melted. Enjoy!
  8. Store leftovers in an airtight container for up to 3 days.

​Instructions For A Baked Version

  • If you want to bake this mac and cheese to serve casserole style, follow these additional instructions below.
  • In a small bowl, mix melted unsalted butter with low sodium panko bread crumbs. Add the macaroni and cheese to a baking dish, and top with the melted butter & panko breadcrumbs. 
  • Bake until golden brown, and mac is hot and bubbling.

Low Sodium Dinner Recipes The Family Will Love

This easy macaroni and cheese is low in sodium and couldn’t be easier to make!  Low Sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around salt free pantry staples and swapping a few ingredients you can make better meals for you and your family. 

These salt-free dinners are simple versions of classics that everyone will love. You can browse all our low sodium dinner recipes. Find your next family favorite!

low sodium mac and cheese with shell pasta low salt low cheese noodles recipe

More Low Sodium Pasta Recipes You’ll Love

Low Sodium Cajun Pasta

Low Sodium Alfredo Sauce

Easy Low Sodium Bolognese Sauce

Low Sodium Goat Cheese Pasta Recipe

Low Sodium Meatballs

Share This Low Sodium Macaroni and Cheese

If you make this low sodium mac and cheese recipe be sure to rate this recipe below, leave a comment, and tag us on Instagram or Facebook

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there.

And please feel free to share this recipe with your Facebook groups, friends, or family!

low salt mac and cheese sauce with roasted vegetables and shell pasta

Low Sodium Mac and Cheese

AuthorKelly Jensen
This low sodium mac and cheese recipe is rich, creamy, and loaded with roasted vegetables and a little cheese for a classic flavor! Toss the sauce with your favorite pasta for a delicious and easy dinner the whole family will love.
5 from 5 votes
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course dinner, pasta
Cuisine American
Servings 8 servings
Calories 334 kcal

Equipment

  • large pot
  • sheet pan
  • Blender

Ingredients
  

  • 1 lb pasta of choice I used medium shells
  • 2 tablespoons olive oil
  • 4 cloves garlic smashed
  • 1 sweet onion chopped
  • 2 carrots chopped
  • 1 cup cherry tomatoes
  • 1 small zucchini chopped
  • 1 tablespoon low sodium Worcestershire sauce
  • 1 teaspoon Italian seasoning
  • ½ teaspoon mustard powder
  • ½ teaspoon freshly ground Tellicherry Black Pepper
  • ½ cup nutritional yeast
  • 2 cups milk
  • 1 lemon juiced
  • ½ cup shredded cheese (cheddar or gruyere) optional

Instructions
 

  • Cook the pasta according to package instructions. Drain and set aside.
  • Preheat the oven to 425 Fahrenheit. On a large sheet pan, pour the olive oil and toss with the onion, garlic, tomatoes, zucchini, carrots, mustard powder, Italian seasoning, and salt. Toss well so all the veggies are coated in the spices and oil.
  • Roast the vegetables for 30 minutes, flipping halfway during cooking.
  • Add the vegetables to a blender. Pour in the nutritional yeast and milk. Blend on high for 2 to 3 minutes until sauce is thick and creamy. Add more milk for a thinner sauce.
  • Pour sauce in a large pot, and add the cooked noodles and the lemon juice. Toss well to combine, and stir in cheese (optional).
  • Serve hot and enjoy. Refrigerate leftovers in an airtight container. Add a tablespoon of milk or two if reheating the leftover pasta on the stovetop.

Notes

This recipe above is for 1/8 of the recipe, about a 1.5 cup serving. The nutrition estimate includes the 1/2 cup of cheese, estimated at 369.51 total.

Nutrition

Calories: 334kcalCarbohydrates: 50gProtein: 13gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 14mgSodium: 105mgPotassium: 429mgFiber: 3gSugar: 6gVitamin A: 316IUVitamin C: 17mgCalcium: 153mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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5 from 5 votes (4 ratings without comment)

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