Healthy mac and cheese

Published June 2025 | 5 min read
Expert contributors: Dan Churchill, chef and cookbook author; Peta Carige, nutritionist and dietitian
Words by Alana Wulff

Want to give one of your favourite comfort foods a nutritional boost? Try this mac and cheese recipe from Aussie chef Dan Churchill.

From swapping ingredients to adding fruit and vegies to your go-to dishes, the opportunities for creating healthy yet tasty meals are endless. For former MasterChef Australia contestant and cookbook author Dan Churchill, the most effective swaps are often the easiest. “Use what you have – if there are vegies you want to swap in based on what's in the fridge, you don't have to make a trip to the store just to whip up your favourite recipe,” he says.

If you’ve made a nutrient-dense meal that you absolutely love, Dan recommends doubling your impact by making double the serving and saving the leftovers for later. “There's nothing better than getting home after a long day and realising you have an extra portion of your favourite meal stashed away for a 5-minute dinner.”

Swap and add ingredients to boost nutrition

Nutritionist and dietitian Peta Carige recognises most Aussie families rotate through the same five recipes each week, which is why it’s particularly important to understand the swaps that add as much nutrition to your favourite meals as possible. “Doing this is an essential way for everyone to meet their nutrient requirements and a great way to make sure we hit our vegetable and fibre goals, which we know Australians currently don’t reach,” she says.

Peta’s simplest but most effective tips include grating vegies like zucchini and carrot into bolognese or adding kidney beans to boost your fibre intake. “You can also use frozen vegetables, like adding frozen spinach to casseroles or mixing frozen spinach with ricotta to make a healthy white sauce substitute for your next lasagne,” she says. “Remember, seasonal vegetables are not expensive, and they’re a great way to bulk up your meals, so they go further and fill up the kids.”

Dinner in a flash

If you’re time-poor and relying on takeaway, Peta recommends making some easy swaps that can make your go-to meals as nutritious as possible. “Consider buying frozen pizzas instead of ordering a pizza on a Friday night and make them healthier by adding any leftover vegetables like mushrooms, capsicum and spinach to the toppings before you bake,” she says. “If you’re buying fish and chips, try to have a pre-made salad to go with it so you’re reducing the chip portion of the meal – this makes dinner still feel like a completely cook-free meal.”

Bring the flavour

While many of us may worry that healthier versions of our favourite comfort foods might feel restrictive, Dan is quick to point out that adding vegetables doesn’t mean you’ll lose that beloved flavour or consistency. “When we think about comfort food, a few things come to mind: comforting textures – often creamy, cheesy, crunchy; next-level flavours – something with subtle spices and lots of umami [savouriness]; and format – bowl meals are an obvious choice,” he explains. “A colourful mac and cheese ticks all those boxes while being super healthy, easy to make and packed with a surprising amount of protein – it’s a recipe your body will thank you for.”

Ready to give a much-loved comfort food a nutritious spin? Try Dan’s easy recipe for healthy, colourful mac and cheese, which the whole family will love.

Healthy mac and cheese

Prep time: 15 minutes

Cook time: 25 minutes

Serves: 4

Ingredients

• 150g macaroni or small elbow pasta, dried (or gluten-free)
• 350g broccoli, cut into small florets
• 2 tsp olive oil
• 1 onion, finely chopped
• 3 garlic cloves, finely chopped
• 1/4 cup (35g) plain flour (or gluten-free)
• 1 tbsp Dijon mustard
• 2 cups (500ml) milk, reduced fat (or dairy-free alternative)
• salt and pepper, to taste
• 2 cups (80g) baby spinach leaves
• 1/2 cup (60g) cheddar (tasty) cheese, grated
• 1/4 cup (30g) parmesan, grated
• 1/4 cup (25g) almond meal
• 3 tsp dried oregano
• 3 cups (90g) mixed salad leaves
• 2 tsp lemon juice

Method

1. Bring a pot of water to the boil, add a pinch of salt and cook pasta according to packet instructions. Add broccoli in last 2 minutes of cooking. Drain, reserving some of the water, and set aside.
2. At the same time, heat a non-stick saucepan over medium-high heat. Add oil, onion and garlic and cook for 5 to 7 minutes to caramelise, stirring occasionally.
3. Add flour and mustard and cook, whisking for a minute.
4. While whisking constantly, gradually add milk and continue to whisk for 5 minutes or until the sauce is smooth and thickened. Adjust seasoning.
5. Add drained pasta and broccoli, spinach, two-thirds of the cheddar cheese (reserving the rest for the topping) and all the parmesan and stir to combine. You may need to add a little pasta water if too thick. Adjust seasonings and transfer to a heatproof dish.
6. Preheat grill.
7. In a small bowl, combine remaining cheddar cheese, almond meal and oregano and season with salt and pepper.
8. Scatter over pasta and place under grill for 5 minutes or until golden.
9. Toss salad leaves with lemon juice and season with salt and pepper.
10. Divide pasta between plates and serve with salad.

Looking to improve your kids’ nutrition?

We’ve partnered with Ethos Health to bring our members Healthy Families for Life and Healthy Teens for Life, which are resources to support kids, from birth to teens, to develop positive nutritional habits for growth and development and reduce the risk of chronic conditions in their future. Eligibility criteria apply^*.