Olive oil cooking spray
½ cup (2 oz/60 g) whole-wheat elbow macaroni
1½ teaspoons unsalted butter
1½ teaspoons all-purpose flour
¼ cup (2 fl oz/60 ml), whole milk, warmed
½ cup (2 oz/60 g) shredded sharp white Cheddar cheese
1 tablespoon grated Parmesan cheese
1 large egg, beaten
Preheat oven to 375°F (190°C). Spray a 24-cup mini muffin pan with cooking spray.
Bring a saucepan filled with water to a boil over high heat. Add the macaroni, reduce heat to medium, and cook until al dente, about 7 minutes or according to package directions. Drain the pasta. You should have about 1 cup.
In the same saucepan over medium-low heat, melt the butter. Add the flour and whisk until smooth. Slowly add the milk while whisking constantly, until smooth. Continuing to whisk, slowly add the cheeses until smooth. Add the macaroni to the cheese sauce and stir to combine. Add the egg to the pasta and mix well.
Spoon the pasta mixture into about 12 of the prepared muffin cups, dividing evenly and filling the cups. Bake until crisp and browned around the edges and bubbling, about 10 minutes. Allow to cool in the pan for about 10 minutes before removing (use a small knife to help dislodge them if necessary).
Store It: Refrigerate in an airtight container for up to 3 days, or seal in a zippered plastic bag and freeze for up to 3 months.
Pack It: Thaw 2 or 3 mac & cheese bites, if necessary, then pack in a small airtight container. If you are on the go for more than 1 hour, place in a small bag with a travel ice pack.