(Not that it really needs one but it's good to change things up, increase the plant content, and always add some more natural fibers. At least once in a while.)
Mac and cheese may be the undisputed champion of childhood comfort food, but the traditional version isn’t exactly winning any awards for nutrition. White pasta, loads of butter, and minimal fiber can leave growing bodies short on the nutrients they need most.
Yep, it taste good. And it's quick to make and guaranteed to stop any dinner craziness but it should be a treat. Don't make it a regular especially if you make it from a package.
No worries though. A few small tweaks make all the difference.
Check out this Sneakz Gut-Friendly Mac & Cheese. It' delicious. Creamy. And supports gut health and digestion. And it's easy to ramp up the protein and the fiber content.
And complaint free.
We know kids can be picky. So let's start with the pasta. Pasta is key. That’s why we made chickpea pasta the base of our recipe. It looks and feels just like traditional pasta, but it’s:
High in protein (13g per serving)
Naturally gluten-free
Packed with fiber for better digestion. Fiber is really the key to maximizing your child's gut health. It's why fiber-rich vegetables and fruits are so critical. Yes, the phytonutrients are impactful and make a huge difference but the fiber from these types of sources are the real secret ingredient.
Best of all, it blends seamlessly with our creamy, veggie-infused cheese sauce—so your kids won’t even notice the switch.
Other gut-friendly options? (Yes, these will look a little different. It can be a problem. But if your child isn't a visual eater it likely won't cause much of a difference.)
Whole wheat pasta (for hearty eaters. can be a little chewier.)
Lentil or quinoa pasta (great for variety)
We've replaced the heavy cream with a combo of Greek yogurt and pureed butternut squash or cauliflower. That means:
Live probiotics from yogurt to help balance gut bacteria
Prebiotic-rich veggies to feed the good microbes
Extra vitamins and minerals
No ultra-processed ingredients
Every bite is designed to be both satisfying and functional—because great taste shouldn’t come at the cost of long-term health. (yes, this takes longer to make. So if you're in a hurry just swap out the pasta and use cheese in the traditional manner. Just switching the pasta will make a big difference.)
Getting your kids involved in the kitchen builds confidence, gets them more excited to eat what they helped make, and allows for some nutritional education.
Here’s what they can do:
| Age | Task |
|---|---|
| 2–4 | Sprinkle cheese, wash veggies |
| 5–7 | Stir sauce, crush crackers for topping |
| 8+ | Grate cheese, assemble the dish |
Bonus idea: Let your child name their bowl. Some of our testers created winners like “Monster Power Mac” and “Cheesy Rainbow Boost.”
Need more fuel for a growth spurt or post-practice dinner?
Add one of the following:
Rotisserie chicken (shredded)
Sneakz Meal2Grow powder (mix 1 scoop into the sauce. Any high quality protein mix will work.)
Ground turkey or beef
Blended white beans
Frozen peas or shelled edamame
Each one adds protein, minerals, and a fun new twist.
| Nutrient | Amount |
|---|---|
| Protein | 16–18g |
| Fiber | 7–9g |
| Added Sugar | 0g |
| Fat | 12–14g |
| Calcium | 20–25% DV |
| Gut Benefit | Prebiotics + Fiber |
So many of today’s kids struggle with gut issues, weak immune systems, and sugar crashes. Our mission is to create foods that help families feel better and thrive together—without losing the fun and flavor that makes food joyful.
This Mac & Cheese is a small step with a big impact. It shows your kids that healthy eating doesn’t mean giving up their favorite meals—it just means making smart swaps.
1 lb chickpea pasta elbows (or any shape that looks fun.)
2 tbsp grass-fed butter or ghee
2 tbsp olive oil
2 tbsp arrowroot powder or whole wheat flour
2 ½ cups unsweetened almond milk or oat milk (dairy is fine if your child doesn't have any digestion issues.)
1 cup plain Greek yogurt
1 cup steamed and pureed butternut squash or cauliflower
1 tsp garlic powder (optional)
1 tsp onion powder
1 tsp sea salt
½ tsp turmeric (optional – for color and gut health)
½ tsp paprika (optional)
1 ½ cups shredded sharp cheddar (cheeses from grass fed animals range-free animals are best.)
1 cup shredded mild mozzarella
½ cup grated parmesan (optional)
½ cup gluten-free breadcrumbs or crushed almond flour crackers
2 tbsp olive oil or melted ghee
1 tbsp hemp hearts or ground flaxseed (optional fiber boost)
1–2 cups shredded rotisserie chicken
½ cup white beans (blended into sauce)
1 scoop Sneakz Meal2Grow powder
3 oz cooked ground turkey
½ cup peas or edamame
Bring a large pot of water to a boil.
Add chickpea pasta and cook 2 minutes less than package instructions (usually 5–6 minutes. It's important to cook it a little less than the instructions on the packet. This will keep the pasta firm).
Drain and rinse under cold water to stop cooking. Set aside.
In the same pot, melt butter and olive oil over medium heat.
Whisk in arrowroot powder or flour and cook for 1 minute to form a roux.
Slowly pour in the almond or dairy or oat milk, whisking constantly.
Let the mixture simmer for 2–3 minutes until slightly thickened.
Lower heat and stir in:
Greek yogurt
Pureed butternut squash or cauliflower
Spices: garlic powder, onion powder, salt, turmeric, paprika
Whisk until smooth and gently simmer for 2–3 more minutes.
Stir in cheddar, mozzarella, and parmesan until melted and creamy.
Fold in the cooked pasta and stir until well coated.
Optional: Add any protein boosters now (chicken, beans, etc.)
Preheat oven to 375°F.
Grease a 9x13” baking dish and pour in the mac & cheese mixture.
Mix breadcrumbs with olive oil and sprinkle on top.
Add optional hemp or flax for gut-boosted crunch.
Bake uncovered for 20–25 minutes, or until golden and bubbling.
Let cool for 5 minutes before serving.
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