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Greek Mac and Cheese⏱ 60 min total
Recipes

Greek Mac and Cheese

Per 1 serving · 230 g · 17 ingredients

Calories
337
17%
of a 2,000 cal day
  • Protein
    16g
    18% of calories
  • Carbs
    41g
    47% of calories
  • Fat
    14g
    35% of calories
Portion

At a glance

One serving of Greek Mac and Cheese (230 g) has 337 calories, with 16 g of protein, 41 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (31% DV), dietary fiber (21% DV) and Vitamin A (23% DV). Keep an eye on sodium and saturated fat, which provide 20% and 38% of the daily value.

Per 100 g
147cal
low energy density
Protein per 100 cal
4.6g
Net carbs
35g
carbs minus fiber
Fiber
5.8g
6.4 g sugar

High in

20%+ of the daily value

  • Protein31%
  • Dietary fiber21%
  • Vitamin A23%
  • Vitamin K90%
  • Thiamine25%
  • Riboflavin (B2)35%

Good source of

10–19% of the daily value

  • Vitamin C14%
  • Niacin17%
  • Folate (B9)18%
  • Pantothenic acid19%

Watch

20%+ of the daily value

  • Sodium20%
  • Saturated fat38%

Ingredients

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

Directions

Prep 15 minCook 45 min
  1. 1

    Bring a large pot of well-salted water to a boil. Cook the elbow pasta until just shy of al dente according to package directions; drain.

  2. 2

    Heat the oven to 375°F. Lightly coat an 8 1/2 x 10 1/2-inch (or similar) casserole dish with cooking spray.

  3. 3

    In a medium saucepan over medium-high heat, melt the butter.

  4. 4

    Add the chopped red onion and cook until softened, about 3 minutes. Stir in the minced garlic and cook 1 minute more.

  5. 5

    Sprinkle in the flour and cook, stirring constantly, for 2 to 3 minutes to form a roux.

  6. 6

    Gradually whisk in the milk. Bring to a gentle boil, whisking, until slightly thickened.

  7. 7

    Remove from the heat and stir in the shredded mozzarella and about one-third of the feta until mostly melted and smooth.

  8. 8

    Stir in the oregano, marjoram, black pepper, quartered cherry tomatoes, chopped olives, and chopped spinach; season to taste with salt.

  9. 9

    Combine the sauce with the drained pasta and transfer to the prepared casserole dish. Sprinkle evenly with the remaining feta.

  10. 10

    Bake until the top is lightly golden and bubbly, 20 to 22 minutes. Garnish with the chopped parsley and serve.

Vitamins & minerals

Amounts for 1 serving (230 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A206 μg
23%
Vitamin C13 mg
14%
Vitamin D1 μg
8%
Vitamin E1 mg
5%
Vitamin K108 μg
90%
Thiamine0.3 mg
25%
Riboflavin (B2)0.5 mg
35%
Niacin3 mg
17%
Vitamin B60.3 mg
23%
Folate (B9)74 μg
18%
Vitamin B121 μg
38%
Pantothenic acid1 mg
19%
Choline26 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium338 mg
34%
Iron2 mg
30%
Potassium415 mg
9%
Magnesium89 mg
21%
Phosphorus326 mg
47%
Zinc2 mg
23%
Copper0.2 mg
23%
Manganese1 mg
61%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene38 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,124 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose4 g—
Leucine1 g—
Lycopene958 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol111 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 337 calories

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

  • 64min
    Walking (3.5 mph)
  • 41min
    Cycling (moderate)
  • 28min
    Running (6 mph)
  • 47min
    Swimming laps

Common questions

How many calories are in Greek Mac and Cheese?

One serving of Greek Mac and Cheese (1 serving) has 337 calories, which works out to 147 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Greek Mac and Cheese high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 18% 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 Greek Mac and Cheese keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Greek Mac and Cheese?

470 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Greek Mac and Cheese?

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

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