Mac and cheese will always be a kid favorite, but it’s often a nutritional dud. These individual-sized portions of creamy, cheesy pasta goodness are the perfect solution to satiate the cravings of all generations of a household. Tuna adds hunger-quelling protein, while the vegetables up the nutritional ante. These can be enjoyed with a fork and knife or as hand-to-mouth, on-the-go nourishment.
Mac and Cheese Cups with Tuna and Spinach
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Ingredients
- 2 Cups whole grain or gluten-free macaroni (elbow) pasta
- 1 Cup grated white cheddar cheese
- 1/2 Cup + 2 Tbsp grated Parmesan cheese, divided
- 2 large organic eggs
- 3/4 Cup milk or unsweetened nondairy milk, gluten free if desired
- 2 6oz Cans sustainable white tuna, drained and broken into chunks
- 2 Cups finely chopped fresh spinach
- 1/2 Cup chopped roasted red peppers
- 1 Tbsp fresh thyme (optional)
- 2 Tsp Dijon mustard, gluten free if desired
- 1/4 Tsp black pepper
- 1 Tbsp butter
- 1/2 Cup panko or gluten-free breadcrumbs
Instructions
- Preheat oven to 375 F.
- Cook pasta according to package directions until al dente. Drain well, return pasta to pot, and stir in cheddar cheese and 1/2 cup Parmesan.
- In medium bowl, lightly beat eggs. Stir in milk. Add egg mixture to pasta mixture and mix well. Stir in tuna, spinach, roasted red peppers, thyme (if using), mustard, and black pepper. Pack mixture into 12 standard-sized greased muffin cups.
- In skillet over medium heat, melt butter. Stir in breadcrumbs and cook until browned, stirring constantly. Stir in remaining 2 Tbsp Parmesan. Sprinkle mixture over pasta cups and press down gently. Bake until set, about 20 minutes. Let cool for 5 minutes before unmolding.
Recipe Notes
Per serving: 402 calories; 29 g protein; 16 g total fat (9 g sat. fat); 35 g total carbohydrates (2 g sugars, 0 g fiber); 558 mg sodium
