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–+ servings
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
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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.

Keyword low cheese mac and cheese, low salt mac and cheese, low salt macaroni and cheese, low sodium mac and cheese, low sodium macaroni and cheese, low sodium pasta recipes, lower salt mac and cheese
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