Fat Free Macaroni And Cheese Recipe: Velvety Smooth Without The Guilt

This macaroni and cheese delivers velvety smooth comfort without any fat. The secret lies in using puréed cauliflower and low-fat dairy to create a creamy sauce that coats every noodle perfectly.

With simple ingredients and straightforward steps, you’ll achieve a dish that’s rich in flavor but light on guilt. The result is a satisfying meal that proves you don’t need butter or oil for great taste.

Ingredients for Fat Free Macaroni and Cheese

Simple ingredients transform into creamy, guilt-free comfort food with every bite.

The cauliflower is doing the heavy lifting here. Fresh florets work best (look for firm, white heads without spots), but frozen is just fine—thaw and drain well first. For the cheddar, Cabot or Sargento make solid low-fat options that melt beautifully. I grab mine at Whole Foods or the regular grocery store—just check the label for actual low-fat content, not just reduced.

No Greek yogurt? Plain low-fat yogurt at the same amount works, or blended silken tofu at half the quantity. Out of Dijon? Yellow mustard in a pinch, though it won’t be as tangy. Want more depth? Add a dash of turmeric for color or a pinch of cayenne for heat. The flour can be swapped for cornstarch if you’re going gluten-free (use 1 tbsp cornstarch instead).

Sauce thickens as it cools, so it’ll be even better after sitting 5 minutes. Leftovers keep 4-5 days in the fridge—reheat with a splash of milk to loosen. Doesn’t freeze as well (the cauliflower gets watery), but you can prep the sauce ahead and cook the pasta fresh.

Step-by-Step Instructions for Fat Free Macaroni and Cheese

Here’s how I make it creamy and rich without adding any extra fat to the dish.

Step 1: Cook the Macaroni and Cauliflower

Bring a large pot of salted water to a boil. Add the 12 oz Whole Wheat Elbow Macaroni and cook for 5 minutes. Then add the 4 cups Cauliflower Florets and continue cooking for another 4-5 minutes until the pasta is al dente and the cauliflower is tender.

Drain both in a colander, but don’t rinse—you want to keep that starchy water clinging to the pasta. This helps the sauce adhere better later. Set aside while you make the cheese sauce.

Step 2: Create a Velvety Cheese Sauce Base

In a separate saucepan, warm the 1.5 cups Low-Fat Milk over medium heat until it’s just steaming—don’t let it boil. In a small bowl, whisk together the 2 tbsp All-Purpose Flour with 2 tablespoons of the warm milk to create a smooth slurry.

Slowly pour the slurry back into the saucepan while whisking constantly. Cook for 2-3 minutes until the mixture thickens slightly and coats the back of a spoon. This is your base for the creamy sauce.

Step 3: Add Cheese and Flavor Enhancers

Reduce the heat to low and add the 2 cups Low-Fat Cheddar Cheese, stirring constantly until it’s completely melted and smooth. Then stir in the 0.5 cup Low-Fat Greek Yogurt, 1 tbsp Dijon Mustard, 1 tsp Garlic Powder, 1 tsp Onion Powder, and 0.5 tsp Paprika.

The yogurt adds tang and creaminess without fat, while the mustard gives it depth. Taste and adjust seasoning with the 1 tsp Salt and 0.5 tsp Black Pepper—remember, the cheese already has some salt, so go easy at first.

Step 4: Incorporate Nutritional Yeast and Combine

Sprinkle in the 2 tbsp Nutritional Yeast and stir well. This adds a boost of cheesy, umami flavor that makes up for the lack of full-fat ingredients. The sauce should now be smooth, creamy, and full of flavor.

Add the cooked macaroni and cauliflower to the saucepan and stir to coat everything evenly. The cauliflower blends right into the sauce, making it extra creamy without any added fat.

Step 5: Rest and Serve

Let the mixture sit for 2-3 minutes off the heat. This allows the pasta to absorb some of the sauce and the flavors to meld together. If it seems too thick, add a splash of warm milk to reach your desired consistency.

Serve immediately while hot. The sauce will thicken slightly as it cools, so if you’re making this ahead, plan to add a little extra milk when reheating.

Essential Equipment for This Dish

Non-Stick Pot

A good 5-quart non-stick pot prevents pasta from sticking without butter. I use my Cuisinart Chef’s Classic—it handles boiling, draining, and sauce-making in one. Look for heavy-bottomed pots to prevent hot spots. 💪

Whisk for Smooth Sauce

A balloon whisk is essential for creating lump-free sauce. I prefer the OXO Good Grips—its comfortable handle makes constant stirring easy. The wide surface area helps incorporate flour and milk smoothly.

Blender or Immersion Blender

For ultra-smooth cauliflower purée, a high-speed blender works best. I use my Ninja Foodi Power Blender. An immersion blender works too, but may leave slightly more texture in the sauce.

Wooden Spoon

A wooden spoon won’t scratch your non-stick pot while stirring the thickening sauce. I keep a 12-inch bamboo spoon dedicated to my pasta pot. It’s sturdy enough to handle the dense cauliflower mixture.

Fine Mesh Strainer

Use a fine mesh strainer when draining pasta and cauliflower to catch all the small pieces. The Cuisinox model fits over most pots and has a heat-resistant handle. This prevents losing any of the sauce-thickening starch.

Microplane for Cheese

Freshly grated cheese melts better than pre-shredded. I use a Microplane Premium Grater for my low-fat cheddar. It creates fine shreds that incorporate seamlessly into the sauce. 🧀

Frequently Asked Questions