Spray a 1 1/2 quart high-sided, round baking dish with nonstick cooking spray and preheat oven to 350 degrees F. Heat the milk in a large saucepan over medium heat. When small bubbles appear around the edge of the pan, whisk in whole-wheat flour for about 20 seconds.
Stir in cheese, onion powder, garlic powder, paprika, salt, nutmeg, pepper, artichoke hearts, and macaroni. Let cook for for about 30 seconds.
Bake for about 20 minutes in baking dish. Let stand for 5 minutes before serving.