Recipe description
June 29, 2026
Whole-grain macaroni with hidden vegetables
Fiber-rich whole-grain macaroni with hidden vegetables for gentle digestion.
High Fiber
Whole Grains
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, celery, milk
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from whole-grain pasta and vegetables.
- Colorful vegetables provide polyphenols and dietary diversity.
- Balanced with slow-digesting carbs for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Noodles, whole grain
2
cup
Carrot
1
piece
Zucchini
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
Vegetable sauce
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Cheese, cheddar
0.5
cup
Instructions
1
In a large pot, cook the whole-grain macaroni according to the package instructions until al dente.
2
While the pasta is cooking, finely chop the onion, carrot, and zucchini.
3
In a large skillet, heat olive oil over medium heat. Add the chopped onion, carrot, and zucchini, and sauté until softened, about 5-7 minutes.
4
Stir in the vegetable sauce, salt, and black pepper. Cook for an additional 2-3 minutes.
5
Drain the macaroni and add it to the skillet. Mix until well combined.
6
Remove from heat and stir in the cheddar cheese until melted and creamy.
7
Serve warm and enjoy your whole-grain macaroni with hidden vegetables!
More Recipes For Your Gut
Nutrition
480 kcal
Calories
14 g
Protein
70 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Which vegetables are hidden in this dish?
The sauce hides finely grated or puréed vegetables like carrots, spinach, peas, or bell peppers, blending in so you don’t see chunks.
What kind of pasta should I use?
Any whole-grain macaroni or small pasta shapes; aim for 100% whole grain.
How can I make the sauce creamy without dairy?
Use a dairy-free milk (soy/almond/oat), blended cashews, or puréed white beans to addCreaminess.
How many servings does this recipe make?
About four servings; portions may vary with appetite.
How can I increase the fiber and prebiotic content?
Add more vegetables, include legumes (like chickpeas or lentils), keep the whole-grain pasta, and consider flaxseed; use onions and garlic as they provide prebiotics.
Is this recipe kid-friendly?
Yes, it has a mild flavor. You can adjust seasonings if needed.
How long does it take to prepare?
Approximately 25–40 minutes, depending on prep and cooking pace.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently. You can freeze cooked leftovers for longer storage.
What substitutions work for allergies or dietary needs?
Use gluten-free pasta, dairy-free milk, omit cheese or replace with nutritional yeast for a cheesy note.
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