Mac and Cheese Cups with Veggies

Both kids and adults are going to love these mac and cheese cups with veggies!

Each cup is packed with al dente pasta, a creamy cheese sauce and loads of your favorite vegetables, all baked in a muffin tin.

Make a big batch and freeze or refrigerate them to enjoy for days to come!

How to make mac and cheese cups with veggies

Featured Ingredients

• Pasta: A whole grain pasta is a good source of fiber.
• Butter and flour: To make the roux to thicken the cheese sauce.
• Milk: Whatever kind you have on hand.
• Spices: Salt, black pepper, ground mustard and just a touch of cayenne (not enough to make it spicy).
• Cheese: I like to use a mix of sharp and mild cheddar.
• Veggies: Whatever cooked veggies you like, such as broccoli, cauliflower and green beans.

Step-by-Step Instructions

1. Preheat oven to 375 degrees.
2. Cook pasta according to package directions. Drain and set aside.
3. In the same stock pot, heat butter at medium heat.
4. Once melted and bubbly, whisk in flour. Simmer 1-2 minutes, until golden in color.
5. Slowly whisk in milk, bringing heat to medium-high.
6. Continue to whisk, bringing to a simmer.
7. Whisk in salt, pepper, ground mustard and cayenne pepper.
8. Gently simmer 4-6 minutes, until thickened. Taste and adjust seasoning, if necessary.
9. Remove from heat and whisk in 1 ½ cups of the cheese.
10. Stir in cooked pasta and veggies.
11. Coat two 12-cup muffin tins with cooking spray.
12. Fill each cup with mac and cheese and top with remaining cheddar cheese.
13. Bake 8-10 minutes, until cheese is melted and bubbly.
14. Allow to slightly cool, then remove mac and cheese cups from the tin.
15. Serve immediately or store in airtight containers in the refrigerator.

Recipe Substitutions and Alterations

• For the pasta: Use any pasta shape you like, such as rotini, bowtie, elbow or penne.
  • For a nutrition-packed option, use whole grain or bean/legume pasta or pasta fortified with protein, fiber and/or omega 3s.
• For the milk: Use any milk you like, such as cow’s milk or plain almond, pea or oat milk.
• For the cheese: Use your favorite melty cheese.
• For the veggies: Use any cooked vegetable you like.
  • For a shortcut, use frozen or canned vegetables.
  • For frozen, cook them according to the package, then add them to the mac and cheese mix.

Nutrition Considerations

• To make them gluten free: Use gluten free pasta and gluten free all-purpose flour for the roux.
  • Be sure all other ingredients you choose are gluten free.
• To make them dairy free: Use dairy free plain milk and cheese alternative.
• To make them vegan: Use plant-based plain milk and cheese alternative.
  • Use oil for the roux.
• To make them nut free: This recipe does not contain nuts.
  • Be sure all ingredients you choose are nut free.
• To make them egg free: This recipe does not contain eggs.

Favorite kid-friendly recipes:

• Broccoli Pesto Pasta
• Banana Peach Smoothies
• Blueberry Date Muffins
• Cheesy Taco Pasta
• Broccoli Cheese Egg Muffins
• Breakfast Oatmeal Yogurt Cookies

Mac and Cheese Cups with Veggies

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Easy mac and cheese cups made with milk and sharp cheddar and cooked veggies.

• Author: Julie Andrews
• Prep Time: 15-20 mins
• Cook Time: 15-20 mins
• Total Time: 30-40 mins
• Yield: Makes 24 cups 1x
• Category: Dinner
• Method: Stove-Top, Baking
• Cuisine: American

Ingredients

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• 12-ounces whole grain pasta (elbow, bow tie, rotini, penne)
• 4 tablespoons butter
• 4 tablespoons all-purpose flour
• 3 ½ cups milk
• 1 ½ teaspoons coarse salt
• ½ teaspoon ground black pepper
• ½ teaspoon ground mustard
• Pinch cayenne pepper
• 2 ½ cups mild and/or sharp cheddar cheese, shredded, divided
• 2 cups cooked veggies (broccoli, cauliflower, carrots, peas)

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Instructions

1. Preheat oven to 375 degrees.
2. Cook pasta according to package directions. Drain and set aside.
3. In the same stock pot, heat butter at medium heat. Once melted and bubbly, whisk in flour. Simmer 1-2 minutes, until golden in color. Slowly whisk in milk, bringing heat to medium-high. Continue to whisk, bringing to a simmer. Whisk in salt, pepper, ground mustard and cayenne pepper. Gently simmer 4-6 minutes, until thickened. Taste and adjust seasoning, if necessary.
4. Remove from heat and whisk in 1 ½ cups of the cheese. Stir in cooked pasta and veggies.
5. Coat two 12-cup muffin tins with cooking spray. Fill each cup with mac and cheese and top with remaining cheddar cheese. Bake 8-10 minutes, until cheese is melted and bubbly. Allow to slightly cool, then remove mac and cheese cups from the tin.
6. Serve immediately or store in airtight containers in the refrigerator.

Notes

Storage Tip: Store cups in an airtight container in the refrigerator for 3-4 days or in the freezer for up to a month.

Nutrition

• Serving Size: 2 cups
• Calories: 197
• Sugar: 3g
• Sodium: 306mg
• Fat: 13g
• Saturated Fat: 7g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 11g
• Fiber: 1g
• Protein: 9g
• Cholesterol: 51mg