Low Sodium Creamy Mac and Cheese

Please note: This recipe was submitted before our change to a whole-foods, plant-based diet.
Low sodium creamy mac and cheese recipe
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Per 1 cup
Sodium 142mg
Potassium 378mg
Phosphorus 257mg
Protein 17g
Calcium 194mg
Magnesium 45mg

Recipe Information

Serving Size: 1 cup
Course: Dinner, Lunch
Cuisine: American
Nutrients: Low Sodium


  • 7 oz Macaroni  (about 2 cups dry)
  • 2 tbsp Unsalted butter
  • 2 tbsp AP Flour
  • 1/2 tsp Dry mustard
  • 1 cup Milk
  • 2 tbsp Nutritional yeast
  • 1 oz Mozzarella (Based on light or low sodium mozzarella)
  • 1 oz Cream cheese (Based on light or low sodium cream cheese)
  • 1/8 tsp Garlic powder
  • Ground black pepper (to taste)
Nutrition Facts
Low Sodium Creamy Mac and Cheese
Amount Per Serving (1 cup)
Calories 458 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 11g69%
Cholesterol 19mg6%
Sodium 142mg6%
Potassium 378mg11%
Carbohydrates 60g20%
Fiber 4g17%
Sugar 7g8%
Protein 17g34%
Vitamin A 229IU5%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin B12 1µg17%
Vitamin D 1µg7%
Vitamin E 1mg7%
Vitamin K 2µg2%
Calcium 194mg19%
Copper 1mg50%
Folate 27µg7%
Iron 1mg6%
Manganese 1mg50%
Magnesium 45mg11%
Phosphorus 257mg26%
Selenium 49µg70%
Zinc 2mg13%
* Percent Daily Values are based on a 2000 calorie diet.


  • Cook the macaroni according to package directions. Drain.
  • While the macaroni is cooking, melt the butter in a small saucepan over low heat.
  • Using a wooden spoon, stir the flour, dry mustard, garlic powder, and black pepper into the melted butter.
  • Cook over low heat, stirring until the mixture is smooth and bubbly.
  • Stir in milk, about a quarter cup at a time, making sure that the milk is incorporated after each addition.
  • Once you have added all the milk, boil for about 1 minute, stirring constantly.
  • Stir the nutritional yeast, mozzarella, and cream cheese into the sauce.
  • Heat the mixture long enough for the cheese to melt. Remove from heat.
  • Stir the cooked macaroni into the sauce and serve immediately.


This is best when eaten fresh, but will keep in the fridge for a few days
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