If your toddler loves mac and cheese but you'd love to make it just a little more nutrient-packed, this White Bean Mac and Cheese is such an easy upgrade.
Before you scroll... yes, the secret ingredient is white beans. I know it sounds a little strange, but trust me on this one! No one will taste them and they actually help make the sauce super creamy.
As a dietitian and mom, I'm always looking for simple ways to boost the nutrition of meals we already love without making them complicated. The white beans blend into the sauce until it's silky smooth, making it extra creamy while adding protein, fiber, iron, calcium, and other important nutrients. The best part is that it still tastes like classic mac and cheese (just obviously not as salty, but you can adjust that).
Whether you're serving this for lunch, dinner, or meal prepping leftovers for the week, this recipe is one you'll find yourself making again and again. Plus, it would make a great daycare lunch in a thermo or eaten cold!
Why You'll Love This White Bean Mac and Cheese
- Extra creamy thanks to blended white beans
- Higher in protein and fiber than traditional mac and cheese
- Ready in about 20 minutes
- Toddler and kid approved
- Easy freezer-friendly meal
- Great way to introduce beans in a familiar meal
- Perfect for busy weeknights
If your toddler loves this mac and cheese, then check out my veggie-packed pasta sauce for another yummy pasta dinner! This would also pair so well with shrimp or chicken like my shrimp alfredo.
Jump to:
- Why You'll Love This White Bean Mac and Cheese
- Ingredients You'll Need
- How to Make Your White Bean Mac and Cheese
- Hint for the Best White Bean Mac and Cheese
- Substitutions
- Variations
- Equipment
- Storing Your White Bean Mac and Cheese
- How to Serve to Toddlers
- Toddler Dietitian Tiff's Tip
- FAQ
- Related
- Pairing
- White Bean Mac and Cheese
Ingredients You'll Need
Here's what you'll need to make this easy white bean mac and cheese:
- Pasta - Elbows, shells, or your favorite pasta shape all work well. You can also use chickpea pasta for an extra protein boost!
- Cannellini beans - The star ingredient! They blend into the sauce to create an incredibly creamy texture while adding protein, fiber, iron, calcium, and potassium.
- Milk - Helps create a silky smooth cheese sauce.
- Sharp cheddar cheese (can sub dairy-free cheese) - Gives this recipe that classic mac and cheese flavor.
- Parmesan cheese (can sub with nutritional yeast) - Adds richness and depth of flavor.
- Butter - Makes the sauce extra creamy, but you can omit if needed.
- Garlic powder & onion powder (+ salt & pepper to taste) - Simple seasonings that bring everything together.
- Dijon mustard - Optional, but it enhances the cheesy flavor without tasting like mustard.
See recipe card for quantities.
How to Make Your White Bean Mac and Cheese
- Step 1: Cook the pasta according to the package directions. Before draining, reserve about ½ cup of the pasta water.
- Step 2: Add the white beans, milk, butter, Parmesan cheese, Dijon mustard (if using), garlic powder, and onion powder to a blender. Blend until completely smooth.
- Step 3: Pour the bean cheese sauce over the cooked pasta noodles and stir.
- Step 4: Add the shredded cheese and stir until smooth. Add a splash of reserved pasta water or extra milk until you reach your desired consistency. Add salt and pepper to taste.
Hint for the Best White Bean Mac and Cheese
For the creamiest sauce, blend the white bean mixture until it's completely smooth before heating it. Then melt the cheddar cheese in over low heat, stirring until just combined. This helps create a silky, cheesy sauce and prevents the cheese from becoming grainy. If the sauce thickens too much, simply stir in a splash of the reserved pasta water or milk until it reaches your desired consistency.
Substitutions
This recipe is easy to customize based on your family's dietary needs! This white bean mac and cheese is already egg free and nut free, if you use chickpea noodles it'll be gluten-free as well.
- Dairy-Free: Replace the cheddar and Parmesan with your favorite dairy-free shredded cheeses, use a dairy-free butter alternative, and swap the milk for an unsweetened plant-based milk like soy or oat milk.
- Gluten-Free: Use your favorite gluten-free pasta or chickpea pasta noodles. The sauce itself is naturally gluten-free, but always double-check ingredient labels if needed.
- Higher Protein: Use chickpea or lentil pasta for an extra boost of protein and fiber.
- Different Beans: Cannellini beans create the creamiest sauce, but Great Northern beans or navy beans work just as well.
Variations
There are so many add-ins you could stir into this white bean mac and cheese to either amp up the flavor or nutrient-profile!
- Boost the protein: use chickpea pasta for even more protein, fiber, and iron
- Add veggies: stir in broccoli, peas, spinach, pumpkin puree, or cauliflower after the pasta is cooked
- Make it extra cheesy: add mozzarella or Monterey Jack along with the cheddar
- Add a protein: mix in shredded chicken, ground turkey, salmon, or white beans left whole for extra texture
- Spice it up: add a pinch of smoked paprika or black pepper
Equipment
All you'll need is a pot for cooking the pasta, a colander, a high-speed blender or food processor to make the creamy white bean sauce. A wooden spoon or silicone spatula for stirring, and measuring cups and spoons.
Storing Your White Bean Mac and Cheese
Store leftover white bean mac and cheese in an airtight container in the refrigerator for up to 4 days. As it chills, the sauce will naturally thicken, so when reheating, stir in a splash of milk or reserved pasta water to bring back its creamy texture.
You can also freeze individual portions in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator before reheating, or warm gently from frozen on the stovetop or in the microwave, adding a little milk as needed until smooth and creamy.
How to Serve to Toddlers
Pair this white bean mac and cheese with:
- Steamed broccoli
- Peas
- Cucumber slices
- Fresh berries
- Apple slices
- Rotisserie chicken
- Salmon or sweet potato salmon patties
- Turkey meatballs
- Edamame
- Roasted carrot fries
Toddler Dietitian Tiff's Tip
If your toddler only wants one specific brand or type of mac and cheese, don't feel like you have to make a complete switch overnight. Try serving this alongside their favorite mac at first, or start by mixing in just a spoonful with the version they already know and love. OR you can blend in ¼ or ½ cup of beans into their usual favorite mac and cheese sauce, and slowly work their way up!
Small, low-pressure changes help build familiarity over time. Remember, the goal isn't to force them to eat something new. It's to give them repeated opportunities to see, smell, touch, and eventually taste it when they're ready.
FAQ
Not really! The white beans blend into the sauce until it's smooth and creamy, adding extra protein and fiber without a strong bean flavor.
Cannellini beans are my favorite because they create the creamiest sauce, but Great Northern beans or navy beans work just as well.
Every child is different, but familiarity takes time. If your toddler is attached to one specific mac and cheese, try serving this alongside their favorite version or mix in a small spoonful at first. Keeping mealtimes low-pressure and offering repeated exposure is one of the best ways to help kids become more comfortable with new foods.
Yes! Once your baby is developmentally ready for pasta, this recipe can be served in age-appropriate pieces. The creamy sauce is soft and easy to eat, but always assess your child's chewing abilities before serving.
Yes! It reheats nicely for lunches or busy weeknight dinners. Just add a splash of milk when reheating to make the sauce creamy again.
Yes. Freeze individual portions in airtight containers for up to 2 months. Thaw overnight in the refrigerator or reheat from frozen, adding a little milk to loosen the sauce if needed.
This pairs well with steamed broccoli, peas, roasted carrots, fresh fruit, shredded chicken, turkey meatballs, salmon, or edamame for a balanced, toddler-friendly meal.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with white bean mac and cheese:
White Bean Mac and Cheese
Equipment
- high speed blender
- medium pot
Ingredients
- 8 ounces elbow macaroni or shells
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 cup milk of choice
- 1-2 tablespoon butter
- ¼ cup grated Parmesan cheese can sub with nutritional yeast, add more if desired
- ½ teaspoon garlic powder more to taste
- ¼ teaspoon onion powder more to taste
- 1 teaspoon Dijon mustard optional
- 1 cup shredded sharp cheddar cheese or mozzarella for lower sodium option
- ½ cup reserved pasta water as needed
- salt and pepper to taste
Instructions
- Cook the pasta according to the package directions. Before draining, reserve ½ cup of the pasta water.
- Add the cannellini beans, milk, butter, Parmesan cheese, garlic powder, onion powder, and Dijon mustard (if using) to a blender. Blend until completely smooth.
- Pour the sauce over the cooked pasta noodles, then stir in the shredded cheese until melted and smooth.
- Add in reserved pasta water or extra milk a little at a time until the sauce reaches your desired consistency. Stir in salt and pepper to taste. Serve warm!
Notes
- Blend the white bean sauce until completely smooth for the creamiest texture.
- Reserve some pasta water before draining the pasta. It's the easiest way to thin the sauce if it becomes too thick.
- Stir the cheddar cheese into the warm sauce over low heat to help it melt smoothly and prevent a grainy texture.
- Freshly shredded cheddar melts much better than pre-shredded cheese, which often contains anti-caking agents that can affect the texture.
- Cannellini beans create the creamiest sauce, but Great Northern or navy beans work well too.
- Chickpea pasta is an easy way to boost the protein, iron, and fiber even more.
- Leftovers will thicken as they cool. Simply stir in a splash of milk when reheating to bring back the creamy consistency.
- This recipe is a great way to introduce beans in a familiar, low-pressure way while still serving a meal your toddler already knows and loves.
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