Single Serve Mac N Cheese Made Just for You


Indulge Yourself Without the Guilt…

This mac n cheese recipe is so good, your kids will want to eat it too!

No more drooling over the kids’ mac n cheese – now you get one all for yourself (ok, share if you’re super nice)!  My new Sneaky Blends get in those veggie servings while shaving fat and calories off this creamy rich diet-friendly mac n cheese.Pre-Order Sneaky Blends today to get a Free downloadable Sneaky Sweets ebook.

• Makes 1 serving •

The secret to this totally diet-friendly version of mac and cheese? The blend and cauliflower florets add volume—so you get to eat more—and I use superflavorful cheeses. Result: A decadent meal that has three times fewer calories than standard mac and cheese. 


3/4 cup cooked whole grain rotini pasta

1/3 cup Carrot–Sweet Potato Base Blend (see below)

1 egg white

1/8 teaspoon mustard powder

1/2 ounce goat cheese, crumbled

1 tablespoon low-fat milk

1 heaping tablespoon sharp cheddar cheese

1/2 cup chopped cauliflower florets

Pinch of sea salt and freshly ground black pepper

1 tablespoon freshly grated Parmesan cheese


Preheat the oven to 400 degrees. In a large bowl, mix all of the ingredients except the Parmesan together. Pour into an ovenproof bowl, sprinkle the Parmesan over the top, and bake for 20 minutes, until the top is browned and bubbly.

Nutrition facts (per serving): 302 calories; 7 g fat; 287 mg sodium; 41 g carbs; 6 g fiber; 6 g sugar; 20 g protein

Carrot Sweet-Potato Base Blend

orange blend.jpg

• Makes 4 1⁄2 cups •


2 medium sweet potatoes or yams, peeled and roughly chopped

6 medium to large carrots, peeled and roughly chopped

Filtered water


Place a steamer basket into a large pot, pour in a few inches of tap water (make sure the water is below the bottom of the basket), and set it over high heat. Add the sweet potatoes and carrots and steam, covered, for 15 to 20 minutes, until fork-tender. Puree the veggies with 2 to 3 tablespoons of filtered water until smooth, adding more water as necessary.

Nutrition facts (per 1⁄2 cup): 47 calories; 1 g fat; 50 mg sodium; 11 g carbs; 2 g fiber; 4 g sugar; 1 g protein

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The Sneaky Chef