Healthy Pasta and Noodle Recipes Healthy Pasta Recipes by Shape Healthy Macaroni Recipes Healthy Macaroni & Cheese Recipes Mac & Cheese for One Be the first to rate & review! Making mac and cheese for one person is easy, and it requires just one pot! The key to success is making sure all of your ingredients are prepped and ready before you begin, as everything moves pretty quickly. Also, be sure to use a delicious sharp Cheddar for this recipe so that your mac and cheese delivers all of that delicious cheesy flavor. By Sara Haas, RDN Sara Haas, RDN Facebook Instagram Twitter Website Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Published on October 25, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Sara Haas Active Time: 15 mins Total Time: 15 mins Servings: 1 Nutrition Profile: Diabetes Appropriate Egg Free Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 1 teaspoon panko breadcrumbs, preferably whole-wheat ⅓ cup whole-wheat elbow macaroni 1 teaspoon extra-virgin olive oil 1 teaspoon all-purpose flour ¼ cup nonfat milk 2 tablespoons shredded sharp Cheddar cheese ⅛ teaspoon salt ⅛ teaspoon Worcestershire sauce ⅛ teaspoon garlic powder Directions Coat the bottom of a small saucepan with cooking spray; heat over medium heat. Add panko; cook, stirring often, until golden, 30 to 45 seconds. Transfer to a plate. Let the pot cool slightly, then wipe it clean. Add 2 cups water to the pot; bring to a boil over high heat. Add pasta and cook according to package instructions. Drain the pasta; transfer to a bowl and cover to keep warm. Wipe out the pot. Heat oil in the pot over medium heat. Stir in flour; cook, whisking constantly, until golden and toasty, 30 to 45 seconds. Gradually whisk in milk; cook, whisking constantly, until the sauce simmers and thickens, 1 to 2 minutes. Remove from heat and stir in cheese, salt, Worcestershire and garlic powder. Stir in the pasta. Top with the toasted breadcrumbs just before serving. Rate it Print Nutrition Facts (per serving) 276 Calories 11g Fat 34g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Calories 276 % Daily Value * Total Carbohydrate 34g 12% Dietary Fiber 4g 14% Total Sugars 5g Protein 11g 22% Total Fat 11g 14% Saturated Fat 3g 15% Cholesterol 15mg 5% Vitamin A 301IU 6% Vitamin D 32IU 8% Vitamin E 1mg 4% Folate 15mcg 4% Sodium 418mg 18% Calcium 193mg 15% Iron 2mg 11% Magnesium 12mg 3% Potassium 119mg 3% Zinc 1mg 9% Vitamin B12 1mcg 42% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved