⏱ 70 min total

Garlic Mac N Cheese

Name: Garlic Mac N Cheese
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 1 serving
Ingredients: ⅛ cup Garlic; 2 ½ oz Macaroni; 1 tbsp Olive oil; 1 ¼ cloves, minced Garlic; 1 tbsp Whole wheat flour; ⁹⁄₁₆ cup Almond milk; ¼ dash Salt; ¼ dash Black pepper; ⅛ cup Parmesan cheese; 1 ¼ tbsp Nutritional yeast; ¹⁄₁₆ cup Breadcrumbs

Per 1 serving · 274 g · 11 ingredients

Calories

572

29%
of a 2,000 cal day

Protein
21g
14% of calories
Carbs
79g
55% of calories
Fat
20g
31% of calories

Portion

At a glance

One serving of Garlic Mac N Cheese (274 g) has 572 calories, with 21 g of protein, 79 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (41% DV), dietary fiber (22% DV) and thiamine (64% DV). Keep an eye on saturated fat, which provides 20% of the daily value.

Per 100 g

209cal

medium energy density

Protein per 100 cal

3.6g

Net carbs

72g

carbs minus fiber

Fiber

6.2g

3.9 g sugar

High in

20%+ of the daily value

Protein41%
Dietary fiber22%
Thiamine64%
Riboflavin (B2)316%
Niacin58%
Vitamin B642%

Good source of

10–19% of the daily value

Vitamin E14%
Pantothenic acid12%
Magnesium15%
Zinc17%

Watch

20%+ of the daily value

Saturated fat20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 60 min

1
Preheat the oven to 400°F. Cut the top off a head of garlic, drizzle with oil, sprinkle with salt, and wrap in foil.
2
Place the wrapped garlic on the oven rack and roast for 45 minutes to 1 hour until soft and golden brown. Let cool.
3
Boil macaroni in a large pot of salted water for 8-10 minutes, then drain and set aside.
4
In a skillet over medium heat, add olive oil and minced garlic. Cook for 1-2 minutes until light golden brown.
5
Add flour, whisk and cook for 1 minute. Gradually add almond milk, whisking to prevent clumps, until 2 cups are added. Cook for 2 minutes.
6
Transfer sauce to a blender, add roasted garlic, salt, pepper, parmesan cheese, and nutritional yeast. Blend until smooth.
7
Return sauce to skillet, cook over low heat until warmed and thickened, about 2-3 minutes.
8
Add pasta to sauce, toss to coat. Top with nutritional yeast and bread crumbs.
9
Broil on high for 1-2 minutes until golden brown. Serve immediately.
10
Store leftovers in the fridge for up to 3 days. Reheat with extra almond milk if dry.

Vitamins & minerals

Amounts for 1 serving (274 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	23 μg	3%
Vitamin C	6 mg	7%
Vitamin D	0.1 μg	0%
Vitamin E	2 mg	14%
Vitamin K	9 μg	8%
Thiamine	1 mg	64%
Riboflavin (B2)	4 mg	316%
Niacin	9 mg	58%
Vitamin B6	1 mg	42%
Folate (B9)	299 μg	75%
Vitamin B12	0.2 μg	8%
Pantothenic acid	1 mg	12%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	311 mg	31%
Iron	4 mg	47%
Potassium	393 mg	8%
Magnesium	61 mg	15%
Phosphorus	277 mg	40%
Zinc	2 mg	17%
Copper	0.3 mg	33%
Manganese	1 mg	58%
Selenium	56 μg	103%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	9 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	13 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	0.5 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	2 g	—
Methionine	0.3 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	22 μg	—
Serine	1 g	—
Starch	53 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 572 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

109min
Walking (3.5 mph)
69min
Cycling (moderate)
48min
Running (6 mph)
80min
Swimming laps

Common questions

How many calories are in Garlic Mac N Cheese?

One serving of Garlic Mac N Cheese (1 serving) has 572 calories, which works out to 209 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Garlic Mac N Cheese high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Garlic Mac N Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 72 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlic Mac N Cheese?

364 mg per serving.

How much sugar is in Garlic Mac N Cheese?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (274 g)

Calories572

% Daily Value*

Total fat 20g	25%
Saturated fat 3.9g	20%
Trans fat 0g
Cholesterol 7.2mg	2%
Sodium 364mg	16%
Total carbohydrate 79g	29%
Dietary fiber 6.2g	22%
Total sugars 3.9g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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