Macaroni & cheese is one of those all-time favorite comfort foods! Who doesn’t love all that cheesy, gooey, goodness! Unfortunately, for those who need to limit salt/sodium in their diet, enjoying macaroni & cheese often becomes just a distant memory!
However, I am thrilled to say that our recipe for Low Sodium Macaroni & Cheese (Dump & Bake) is not only low sodium, as the name implies, but it has a taste profile that checks all the boxes—it’s rich, thick, creamy, cheesy and gooey!
And, as a bonus, just like all recipes from The Everyday Kidney Cook, it’s super simple to make! No need to pre-boil the noodles. It all comes together in just a few easy steps!
Jump to:
- The Problem with Most Macaroni & Cheese
- Why Choose Our Low Sodium Macaroni & Cheese Recipe?
- The Ingredients in our Low Sodium Macaroni & Cheese (Dump & Bake)
- What Can I Serve with Low Sodium Macaroni & Cheese:
- Time to Enjoy!
- Low Sodium Macaroni & Cheese (Dump & Bake)
- Variations to Our Low Sodium Macaroni & Cheese (Dump & Bake)
The Problem with Most Macaroni & Cheese
Boxed, frozen, and most homemade macaroni & cheese usually isn’t an option for those who need or choose to watch their sodium consumption. Keep reading to learn why.
Boxed and Frozen Macaroni & Cheese
Although they’re convenient, like most processed foods, boxed and frozen macaroni & cheese usually contains an obscene amount of sodium-- at least 500 mg up to >1200 mg in one serving! This just isn’t feasible for those on a sodium-restricted diet.
To put this in context, the recommendations from the American Heart Association, Dietary Guidelines for Americans, and National Kidney Foundation for adults is to limit sodium intake to no more than 2300mg per day. For some individuals such as those with high blood pressure and some with kidney disease, a limit of 1500 mg per day is recommended.
In addition to a high sodium content, boxed and frozen macaroni & cheese almost always contains phosphate and/or potassium additives and other high phosphorus and potassium ingredients. This is a huge drawback for those with kidney disease who often need to limit their potassium and phosphorus intake (in addition to sodium).
Homemade Macaroni & Cheese
Most homemade macaroni & cheese isn’t much better in the sodium department, often packing around 500-700mg per serving! Not to mention, most recipes often involve several steps such as pre-boiling the pasta, making a cheese sauce, and hand-shredding cheese. Who has time for that?
Why Choose Our Low Sodium Macaroni & Cheese Recipe?
Several features of our Low Sodium Macaroni & Cheese make it darn near perfect!
It’s low sodium
At around 170 mg sodium per serving, our recipe can easily fit into a low sodium diet! You could even choose to double the portion and use our low sodium macaroni & cheese as a main entrée, rather than a side dish, and still only use 340 mg of your daily sodium allowance!
It’s low in potassium and phosphorus
Those with kidney disease are usually advised by their doctor or registered dietitian to watch their sodium intake. However, many also need to limit phosphorus and/or potassium in their diet as well. This can make meal-planning stressful and frustrating!
I am pleased to say that, at 109 mg of potassium and 133 mg phosphorus per serving, our Low Sodium Macaroni & Cheese is also appropriate for those needing to limit potassium and phosphorus as well!
It’s super easy to make!
This recipe couldn’t get much easier! Seriously, even those with no cooking skills can prepare it, no problem!
No need to pre-boil the pasta. No slaving over the stove making a separate cheese sauce that you can only pray you don’t burn. No hand-shredding cheese.
All you need to do in our recipe for dump & bake Low Sodium Macaroni & Cheese is basically throw all the ingredients in a baking dish, give it a good mix, and bake! (You'll also need to stir it a couple times while it bakes).
It uses only a few, simple ingredients
This recipe uses only 5 ingredients (not including spices), which are readily available at any supermarket: dry pasta, unsalted broth, cream cheese, shredded sharp cheddar cheese, and some basic spices. We’ll talk about each ingredient a little later.
It’s super yummy, creamy, and cheesy!
Most importantly, this recipe is SO, SO yummy! I have tried other low sodium macaroni & cheese recipes and have found them to be…. tolerable. Kinda tasteless. Definitely not enjoyable!
In fact, I triple-checked the sodium calculations in this recipe because I couldn’t believe it could be so low in sodium and still be so rich and creamy and taste so good!
Need further proof that our Low Sodium Macaroni & Cheese recipe should be added into your low sodium recipe rotation? Even my husband, who likes salt, and LOVES cheese, gave this recipe a thumbs up!
To elaborate on my husband’s love of cheese, I have a funny story: One time we were on a road trip in the mid-west. In Wisconsin, to be specific.
My husband was in the driver’s seat. We were cruising along, and before I knew what was happening, all of a sudden, without warning, we were exiting off of the highway!
When I asked what he was doing, he said: “I saw a sign for cheese!”. Confused, I looked up and sure enough, there was a billboard sign that simply said “Cheese, this exit”.
So, my point is, if my self-proclaimed “cheese head” of a husband, who felt compelled to cross over 3 lanes of traffic to suddenly exit because he saw a sign for a cheese shop, thinks this recipe is cheesy enough, it’s definitely cheesy!
The Ingredients in our Low Sodium Macaroni & Cheese (Dump & Bake)
As mentioned above, this recipe uses only a few simple ingredients. Let’s do a little deep dive:
Pasta
This recipe calls for elbow macaroni, uncooked. No need to pre-boil the noodles! Everything cooks altogether in a baking dish in the oven.
Other pasta shapes such as rotini, penne, etc. could be used. However, I would suggest using the weight (8 oz) rather than the measuring cup to determine the proper amount of pasta to use if not using elbow macaroni.
Unsalted Chicken Broth
Cooking foods like pasta and rice in unsalted broth is one of my favorite hacks for giving a low sodium dish more flavor. For more ideas on how to add flavor without adding salt, check out our article: 10 Tips for a Tasty 2 Gram Sodium Diet (From a Dietitian).
Unsalted stock can also be used, but it is generally slightly higher in sodium than unsalted broth. One note: make sure the broth or stock is labeled as “unsalted” and not “reduced sodium” or “lower sodium”, which are usually still quite high in sodium.
Some of the “reduced sodium” and “lower sodium” broths and stocks also contain added potassium chloride. This can be a problem for those who need to limit potassium, such as some people with kidney problems.
Cream Cheese
When comparing the sodium content of various cheeses, cream cheese is one of the lowest in sodium. In my opinion, it is the lowest sodium cheese that still has a rich and creamy flavor profile!
It is for this reason that cream cheese is the backbone of this recipe! Stirring the ingredients as directed during the baking process helps to emulsify the cream cheese with the broth which, along with the other ingredients, coats each morsel of pasta. The result is cheesy goodness in every bite!
Shredded Sharp Cheddar Cheese
Feel free to use pre-shredded sharp cheddar cheese right out of the bag! Many homemade macaroni & cheese recipes insist that you must hand-shred the cheese for a creamy product. While that may be true for those recipes, our dump & bake Low Sodium Macaroni & Cheese uses pre-shredded cheese and still results in a finished product that is perfectly smooth and creamy!
One question you may have is: “Isn’t sharp cheddar cheese high in sodium?”. Well, the answer is that it is not the lowest, but it definitely isn’t the highest, either. The amount that is used in this recipe (¾ c.) does not contribute too much sodium per serving.
We do definitely recommend using sharp cheddar cheese rather than mild cheddar cheese. Sharp cheddar cheese packs a lot more flavor in a smaller amount compared to mild cheddar cheese.
For a more detailed discussion on how stronger-flavored cheeses can provide maximum flavor in low sodium recipes, as well as other tips for tasty, low sodium dishes, read our article: 10 Tips for a Tasty 2 Gram Sodium Diet (From a Dietitian).
Unsalted Butter
Butter serves to add a rich flavor and enhances a creamy, smooth mouthfeel in this recipe. We only use 1 tablespoon in the entire recipe, so a little bit goes a long way!
It is suggested that you use unsalted butter, rather than salted. However, if you only have salted butter on hand, it will only add ~ 10 mg additional sodium per serving in the amount used in this recipe, which is doable.
Spices
We only use 2 basic spices in this recipe that almost every kitchen has on hand: garlic powder and ground black pepper. Although these spices are simple, they are essential to add necessary flavor to this dish. So please don’t skip them!
Our article 10 Tips for a Tasty 2 Gram Sodium Diet (From a Dietitian) lists the top 10 spices to stock in your low sodium kitchen, as reported by everyday people who regularly cook low sodium. This article also includes brand recommendations for low and no sodium herb and spice blends.
For a perfect example of how a special combination of herbs and spices comes together for a flavor-packed low sodium end product, be sure try our recipe for Easy Homemade Low Sodium Sausage!
What Can I Serve with Low Sodium Macaroni & Cheese:
These other kidney-friendly recipes from the Everyday Kidney Cook would go great with our Low Sodium Macaroni and Cheese:
- Roasted Frozen Green Beans (Low Sodium)
- Easy Low Sodium Sloppy Joes (Kidney-Friendly)
- Easy American Coleslaw Recipe (Kidney-Friendly)
Other ideas include:
- Baked or broiled fish or salmon
- A tossed salad
- Your favorite low sodium protein such as a meatloaf made with low sodium ingredients or grilled chicken
Time to Enjoy!
We hope you enjoy this recipe as much as we have! Try it out and let us know what you think!
Low Sodium Macaroni & Cheese (Dump & Bake)
Equipment
- Baking Dish
- Spatula
- Measuring Cups
Ingredients
- 8 oz elbow macaroni, uncooked ~1 ¾ cup or half a 16oz box
- 8 oz block of cream cheese cut into cubes
- ¾ cup shredded sharp cheddar cheese divided into ½c and ¼c
- 1 tablespoon unsalted butter cut into small cubes
- 2 teaspoon garlic powder
- 1 teaspoon ground black pepper
- 2 cups of unsalted chicken broth
Instructions
- Preheat oven to 375°F
- Spray a 2-quart baking dish with cooking spray.
- Layer all ingredients in the dish except for the broth and ¼ c of the shredded cheese, which you will be using later to top the dish (use ½ c now).
- Add the broth and stir.
- Spread ingredients out evenly in the baking dish, pressing down on the macaroni to make sure it is covered as much as possible with the broth.
- Cover with foil. This is very important! It will trap in the moisture so that the pasta can absorb it.
- Bake for 20 minutes, stir. Replace the foil.
- Bake another 20 minutes, stir again. Top with the remaining ¼ c of shredded cheese. Replace the foil.
- Bake for an additional 10-15 minutes or until the pasta is fully cooked. (Depending on your oven, it could take a little less).
- ENJOY!
Notes
Variations to Our Low Sodium Macaroni & Cheese (Dump & Bake)
Of course, our recipe for Dump & Bake Low Sodium Macaroni & Cheese can be adjusted or tweaked to make it your own, while still staying true to your low sodium mission! Below, we have outlined some examples:Vegetarian Low Sodium Macaroni & Cheese!
By using unsalted vegetable broth instead of unsalted chicken broth, this recipe is suitable for a vegetarian diet that includes dairy products.Make It a Meal!
Try adding a low sodium cooked protein such as chicken breast or low sodium canned tuna, and your favorite thawed, frozen veggie, such a broccoli, carrots, or peas to make this a complete meal!Spicy Low Sodium Macaroni & Cheese!
If you like your food a little spicy, try adding some red pepper flakes, cayenne pepper, hot smoked paprika, or jalapeno or other hot peppers to taste.Reduced Fat Low Sodium Macaroni & Cheese!
This recipe isn’t what we would consider low fat. However, there are some adjustments that can be made to reduce the total fat, saturated fat, and calories. The end result won’t be quite as creamy but will still be plenty tasty! To reduce fat, we suggest the following:- Eliminate the butter
- Use light cream cheese
- Use reduced fat sharp cheddar cheese
Chad
I never thought a low sodium macaroni and cheese could taste this good! And it's so east to make!
Beverly Garden
It's kinda hard to believe, isn't it! Thanks for trying the recipe and for commenting!
Katrina Johnson
I liked this a lot! My husband is sodium restricted due to kidney issues and I'm learning to cook differently for both of us.It should help my bp also! I had Nancy's soft cream in a tub on hand so that's what we used instead of a block. I added it by the spoonful .I love cream cheese and so this recipe was yummy for me but I would have liked to brown the top a bit.
Beverly Garden - Registered Dietitian
Hi Katrina! Thanks for the comment! So glad you enjoyed it. If I had to pick a favorite recipe on my website, I think it would be this one! If you put this under the broiler for a minute or two at the end, I believe the cheddar cheese on the top would brown up nicely! Just be sure to keep a close eye, though, because it will burn easily!
Deanna
I have made this twice now and it is great!!! On my 2nd attempt, I cooked stovetop and added a tsp. of dry mustard and less cream cheese. I will add slightly more dry mustard next attempt. It makes a huge difference.
Beverly Garden - Registered Dietitian
So glad you've enjoyed it, Deanna! It's good to know this will turn out well on the stovetop, too! And I appreciate the suggestion about the dry mustard. I'll definitely give it a try!
Sherrie Davis
This recipe is delicious! I just tried it today and I’m so pleased! As I’m limiting my sodium, I was resigned to giving up this comfort food forever!
Beverly Garden - Registered Dietitian
I am so happy you enjoyed it, Sherrie! Mac and cheese is definitely one of the top foods my clients tell me they miss the most. It's for this reason this recipe was my very first one I created for and posted on my website!
Gregory Hayes
I am giving this recipe 5 stars because it tastes great but I have a question. If I wanted it to be a bit more creamier on its consistency, any ideas on what to add?
Beverly Garden - Registered Dietitian
So glad you enjoyed it, Gregory, and I appreciate the feedback! To make it a little creamier, I would suggest one of 2 things:
1. Cut the dry pasta back to 1 1/2 cups (or about 7 oz, instead of 8 oz). This will increase the sauce to pasta ratio, which would make it creamier. Or,
2. Keep the dry pasta amount the same, but add another 2 oz of cream cheese (1/4 of a block) and another 1-2 tablespoons of unsalted broth. This will add another ~ 20 mg of sodium per serving, but it will still be under 200 mg per serving and can easily fit into low sodium diet guidelines!
Hope this help!
Jason L Radcliff
Can this be cooked on an air fryer while bird is in oven? If so do I use bake or air fry setting
Beverly Garden - Registered Dietitian
Hi Jason!
So excited you'd like to give our recipe a try! I hope this response reaches you in time! I have never tested this recipe in the air-fryer, but I think you should be able to use the air fryer on the bake setting.
If you're able to cover it with foil that would work best because that will help trap in the moisture for the macaroni to absorb.
Also, the baking time may need to be adjusted up or down.
I hope it works out for you! Let us know!
Marie
Thank you for all the information for low sodium cooking. My husband has CKD and I am always looking for different and easier ways to cook low sodium. Am looking forward to making this Mac & Cheese recipe, it sounds great. One question, if I want to double the amount of pasta to 16 oz would I double all the other ingredients also? Thank you.
Beverly Garden - Registered Dietitian
Hi Marie! So glad you've found us! Yes, I do believe if you double all the ingredients that the recipe would turn out fine. It may need additional baking time, though. Hope you enjoy!
Paula
This mac and cheese was so creamy and delicious! Loved it!
Beverly Garden - Registered Dietitian
Wonderful! So happy you liked it! Thanks for giving it a try!
Nicole Kendrick
This is so good! It's so rich and creamy, and it's nice to have a bit less salt.
Beverly Garden - Registered Dietitian
So glad you enjoyed it, Nicole!
Liz
SO yummy! I made this for my dad who is keeping his BP down by limiting his sodium intake and we all loved it!
Beverly Garden - Registered Dietitian
That's awesome, Liz! Thanks for sharing!
Genevieve
A low sodium mac and cheese recipe? This is awesome and very informative. Thank you for sharing.
Beverly Garden - Registered Dietitian
You are welcome! I think you're gonna love it!
TJ Trimby
Tastes good and was super easy -- however did I miss what your portion size is based on the nutritional information provided?
Beverly Garden - Registered Dietitian
Hi TJ! The serving size is approximately 1/2 cup. (It's list as 0.5 cup with the nutritional information). So glad you enjoyed it!
Claudia
Tried the Low Sodium Macaroni & Cheese (Dump & Bake) — so simple and comforting! Creamy without being too heavy, and perfect for when you want something cozy but a bit lighter on salt. Definitely a go-to easy meal.
Liz Berg
This was delicious!!! I made it for some neighbors and they loved it, too!
Sonja
Fabulous recipe! Finally a way I can enjoy mac'n cheese and still keep my sodium low!
Lora
Great way to enjoy a classic comfort food dish, while having less sodium. This is so easy to make! Everyone enjoyed it!