Mac and cheese is the ultimate comfort food, and it’s usually a full-on carb assault with extensive blood sugar spikes. With this diabetic-friendly recipe, you don’t have to miss out on its creamy, cheesy goodness.
Every aspect of this adapted recipe is designed to make this a perfect holiday treat for diabetics. First: using low-carb pasta, a rich cheese sauce, and optional crunchy toppings, this dish delivers all the flavor while keeping carbs in check. You can even cut more carbs using goat, feta, Parmesan, and Swiss cheeses. I would try Swiss first, it’s great. You could even mix and match to taste. Whatever cheese you love is better in this recipe. Experiment, with all you like and remember Mac and Cheese is perfect for a cozy weeknight dinner or as a side for your holiday feast.
Below, I’ll guide you through the recipe, share tools that make the process easier, and include tips for perfect results every time. Let’s dive into this low-carb twist on a classic favorite!
Ingredients and Why They Work
For the Pasta:
- 12 ounces low-carb pasta: Chickpea, lentil, or shirataki noodles are great options that mimic traditional pasta while cutting down on carbs.
- 1 teaspoon salt: Essential for seasoning the pasta while it cooks.
For the Cheese Sauce:
- 2 tablespoons unsalted butter: The base for a creamy roux that’s rich without being overpowering.
- 1 tablespoon almond flour or coconut flour: A low-carb alternative to traditional flour that thickens the sauce beautifully.
- 1 ½ cups unsweetened almond milk: A light, low-carb option that blends seamlessly into the sauce.
- 1 cup heavy cream: Adds richness and helps create a silky texture. Use light cream for a lower-fat option.
- 1 teaspoon Dijon mustard: Adds a subtle tang and enhances the cheesy flavor.
- 1 teaspoon garlic powder and 1 teaspoon onion powder: Provide depth and savory notes without overpowering the cheese.
- ½ teaspoon smoked paprika (optional): Gives the dish a smoky flavor and festive color.
- ¼ teaspoon ground nutmeg: Elevates the cheese sauce with warm, subtle notes.
- 2 cups shredded sharp cheddar cheese: The star ingredient, giving the sauce its bold, cheesy flavor.
- ½ cup grated Parmesan cheese: Adds a salty, nutty kick that balances the cheddar.
- Salt and pepper: Essential for seasoning the sauce to perfection.
Optional Toppings:
- ¼ cup crushed pork rinds or almond flour: Creates a crunchy, golden topping for the baked version.
- 1 tablespoon melted butter: Helps toast the topping to perfection.
Instructions with Tools You’ll Love
- Cook the Pasta:
- Bring a large stockpot of water to a boil, adding salt for flavor. Cook your low-carb pasta until al dente. Drain and set aside.
- For shirataki noodles, rinse thoroughly and pat dry to remove excess moisture.
- Recommended Tools: A stockpot for boiling pasta and a colander for easy draining.
- Make the Roux:
- Melt butter in a large saucepan over medium heat. Whisk in the almond or coconut flour and cook for 1–2 minutes, stirring constantly to remove any raw taste.
- Recommended Tools: A silicone whisk ensures a lump-free roux.
- Add Milk and Cream:
- Slowly pour in almond milk and heavy cream, whisking constantly. Cook until the mixture thickens slightly, about 2–3 minutes.
- Flavor the Sauce:
- Stir in Dijon mustard, garlic powder, onion powder, smoked paprika (if using), and nutmeg. Whisk until smooth.
- Add the Cheese:
- Lower the heat to prevent curdling, and gradually add shredded cheddar and Parmesan cheese. Stir until fully melted and creamy. Season with salt and pepper to taste.
- Combine Pasta and Sauce:
- Add the cooked pasta to the cheese sauce and fold gently until evenly coated.
- Recommended Tools: A mixing spoon for even coating and a nonstick saucepan for easy cleanup.
- Optional Baked Topping:
- Preheat your oven to 375°F (190°C). Transfer the mac and cheese to a baking dish. Mix crushed pork rinds or almond flour with melted butter, sprinkle over the top, and bake for 10–15 minutes until golden and crispy.
- Recommended Tools: A baking dish for the oven and a spatula for spreading the topping.
- Serve:
- Garnish with smoked paprika, parsley, or a pinch of nutmeg for a festive touch. Serve immediately and enjoy!
Tips and Tricks for Perfect Mac and Cheese
- Use the Right Pasta: Low-carb options like chickpea or lentil pasta hold up well to the sauce, while shirataki noodles offer a super low-carb alternative.
- Prevent Lumps: Whisk the flour and butter thoroughly before adding milk to ensure a smooth sauce.
- Cheese Temperature Matters: Add cheese over low heat to prevent curdling and ensure a creamy consistency.
- Make Ahead: Assemble the mac and cheese and refrigerate. Bake just before serving for a fresh, bubbly topping.
Why This Recipe Works for Diabetics
- Low-Carb Base: Using low-carb pasta significantly reduces the glycemic load.
- Nutrient-Rich Flour Alternatives: Almond and coconut flours keep the sauce thick without adding unnecessary carbs.
- Satisfying Flavors: Rich cheeses and warming spices make this dish indulgent, so smaller portions feel satisfying.
Tools I Recommend
- Stockpot for boiling pasta evenly.
- Silicone whisk for lump-free sauces.
- Nonstick saucepan for easy cleanup while making the cheese sauce.
- Baking dish for the optional baked version with a crunchy topping.
Find these tools here to make your mac and cheese prep seamless!
This diabetic-friendly mac and cheese is creamy, comforting, and packed with flavor. Whether you enjoy it as a stovetop classic or with a golden-baked topping, it’s the perfect dish for a cozy dinner or a festive holiday meal. Happy cooking! 🎄🧀✨
Low Carb Mac and Cheese
Creamy, cheesy, and totally indulgent, this low-carb twist on a favorite is sure to become a family hit. It’s the ultimate comfort food with a healthier spin.
Ingredients
- 12 oz low-carb pasta like chickpea or lentil
- 1 tsp salt
- 2 tbsp unsalted butter
- 1 tbsp almond flour or coconut flour
- 1 ½ cups unsweetened almond milk or low-fat milk
- 1 cup heavy cream
- 1 tsp Dijon mustard
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- ¼ tsp ground nutmeg
- 2 cups shredded cheddar cheese
- ½ cup grated Parmesan cheese
- Salt and pepper to taste
- ¼ cup crushed pork rinds or almond flour
- 1 tbsp melted butter
Instructions
- Bring a large pot of water to a boil, adding salt for flavor. Cook the low-carb pasta according to the package instructions until al dente. Dain and set aside.
- In a large saucepan, melt the butter over medium heat.
- Once melted, whisk in the almond flour or coconut flour. Cook for 1–2 minutes, stirring constantly, to remove any raw taste from the flour.
- lowly whisk in the almond milk and heavy cream, ensuring no lumps form. Continue whisking until the mixture thickens slightly, about 2–3 minutes.
- Stir in the Dijon mustard, garlic powder, onion powder, smoked paprika (if using), and ground nutmeg. Whisk until smooth.
- Lower the heat to prevent curdling, and gradually add the cheddar and Parmesan cheeses. Stir continuously until the cheese is fully melted and the sauce is creamy.
- Season with salt and pepper to taste.
- Add the cooked pasta to the cheese sauce, folding gently to coat the pasta evenly.
- Preheat your oven to 375°F (190°C).
- Transfer the mac and cheese to a greased baking dish. Mix crushed pork rinds or almond flour with melted butter and sprinkle over the top.
- Bake for 10–15 minutes, or until the topping is golden and crispy.
- Serve immediately as a creamy stovetop version or enjoy the baked version with a crunchy topping. Garnish with a sprinkle of smoked paprika, parsley, or an extra dash of nutmeg for a festive touch.
Notes
*As an Amazon Associate I earn from qualifying purchases at no cost to you. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
You can store your sugar cookies for up to a week in an airtight container, however, that may change depending on if your cookies are iced and what icing you used. If you’re looking for a diabetic-friendly icing recipe, click here!
Pro Tips:
- Chill the Dough Well: This ensures the cookies hold their shape during baking.
- Storage: These cookies can be stored in an airtight container for up to a week. They also freeze well!
- Portion Control: Keep cookies small to maintain lower carb servings.
Leave a Reply