Super Healthy Cheesy Sauce Recipe

Get ready to rethink cheesy sauce! This surprisingly creamy and decadent sauce is packed with protein and fiber, thanks to a secret ingredient: beans! Incredibly low in fat compared to traditional cheese sauces, it's the perfect guilt-free addition to your favorite pasta dishes, vegetables, or even as a dip. Don't let the beans fool you – the texture is unbelievably smooth and cheesy. This recipe is quick, easy, and a game-changer for healthy eating!

Prep Time 5 mins

Cook Time 10 mins

Calories 185.7 kcal

Protein 33g

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The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Super Healthy Cheesy Sauce

1 (15-ounce) can Great Northern Beans
2 cups shredded Low Fat Cheddar Cheese
1/2 cup Skim Milk
1/2 teaspoon onion powder
Dry Mustard
1/4 teaspoon black pepper
1 teaspoon Garlic Powder
Salt to taste
1/4 teaspoon paprika

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How to Make Super Healthy Cheesy Sauce

Rinse and drain 1 (15-ounce) can of white beans.
In a blender, combine the drained beans, 2 cups shredded cheddar cheese (or your favorite cheese), 1/2 cup skim milk, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon paprika, and 1/4 teaspoon black pepper.
Blend until completely smooth and creamy.
Pour the mixture into a medium saucepan over medium heat.
Cook, stirring frequently, until the sauce is heated through and bubbly (about 5-7 minutes).
Season generously with salt to taste.

Nutrition Information (Approximate per serving)

Sodium

8 g

Sugar

Fat

Carbs

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Frequently Asked Questions

How long does it take to make Super Healthy Cheesy Sauce?

Super Healthy Cheesy Sauce takes about 15 minutes from start to finish — roughly 5 minutes to prepare and 10 minutes to cook.

How many calories are in Super Healthy Cheesy Sauce?

Super Healthy Cheesy Sauce has approximately 185.7 calories per serving, with about 33 g protein, 8 g carbohydrates and 4 g fat.

What ingredients do I need for Super Healthy Cheesy Sauce?

The key ingredients for Super Healthy Cheesy Sauce are Great Northern Beans, Low Fat Cheddar Cheese, Skim Milk, Dried Onion Flakes, Dry Mustard, Pepper. See the full list with measurements above.