Spinach and Feta Mac and Cheese

serves 4



1Tbsp butter, unsalted

2 Tbsp flour

1 medium onion, chopped

1 ½ C skim milk or nondairy milk such as soy, coconut, hemp

5 oz. feta cheese, crumbled

1 oz. parmesan cheese, grated

3 cups spinach, washed and chopped

freshly ground black pepper, to taste


3 cups cooked whole wheat macaroni (from about 1/3 lb raw) 



  1. Melt butter over medium heat.
  2. Add onion and sauté until tender and beginning to brown.
  3. Add flour and stir about 1 min.
  4. Add milk and bring to a boil, whisking until milk has thickened.
  5. Add spinach and stir until wilted, about 2 mins.
  6. Add feta and parmesan cheese and stir over low heat until cheese has melted.
  7. Add cooked pasta; stir to coat evenly. Season with black pepper to taste.



1 cup per serving, 1 serving contains: Calories (kcal) 335, Fat (g) 13

Saturated Fat (g) 8, Cholesterol (mg) 46, Carbohydrates (g) 40

Dietary Fiber (g) 4, Total Sugars (g) 8, Protein (g) 18, Sodium (mg) 607