As I stood in my kitchen, a whirlwind of aromas enveloped me—creamy cheese mingling with savory spices, creating an instant sense of nostalgia. I could hardly believe my eyes as I whipped up a bowl of Low Calorie High Protein Mac and Cheese, transforming a beloved classic into a guilt-free delight. This recipe not only satisfies those comfort food cravings but also packs a protein punch that will keep you energized well after the last bite. With whole wheat pasta and Greek yogurt making an appearance, you can relish the cheesy goodness without the usual calorie overload. It’s a meal that’s perfect for busy weeknights and is sure to impress anyone at the dinner table. Ready to dive into this delectable twist on a timeless favorite? Let’s get started!
Why is this Mac and Cheese so special?
Guilt-Free Indulgence: Enjoy the creamy, cheesy goodness of traditional mac and cheese without the usual guilt.
Protein-Packed Delight: With Greek yogurt and chicken, this dish is a satisfying source of protein perfect for a post-workout meal.
Customizable: Feel free to add in your favorite veggies—spinach or broccoli work beautifully, boosting nutrition and flavor!
Quick & Easy: On busy nights, whip this up in under 30 minutes, making it an ideal choice for a satisfying weeknight dinner.
Crowd-Pleaser: It’s a dish that everyone will love, whether you’re feeding family or hosting friends. Serve it alongside a fresh salad for a complete meal!
Dive into this delicious spin on comfort food and check out our High Protein French Toast for another tasty option!
High Protein Mac and Cheese Ingredients
• Discover the wonderful components!
For the Pasta
• Whole Wheat Pasta – Provides structure and fiber; feel free to use any pasta type for a gluten-free option.
For the Cheese Sauce
• Non-fat Greek Yogurt – Adds creaminess and protein with low fat; substitute with dairy-free yogurt for a vegan version.
• Low-fat Shredded Cheddar Cheese – Delivers that classic cheese flavor without the excess calories.
• Grated Parmesan Cheese – Enhances flavor depth; optional to omit for dairy-free plans.
• Unsweetened Almond Milk – Acts as a base for the cheese sauce; any non-dairy or regular milk can work too.
• Cornstarch – A thickening agent for a luxurious sauce; no substitutions necessary.
For Seasoning
• Garlic Powder – Adds savory depth that elevates the flavors; no substitutions needed.
• Onion Powder – Brings aromatic notes to the dish; retains its original form in every bite.
• Mustard Powder – Enhances tanginess; optional to omit if you prefer a milder flavor.
• Salt and Black Pepper – Basic seasonings to tweak the taste – adjust to your liking!
For Protein Boost
• Cooked Chicken Breast (shredded) – Elevates protein content while adding texture; swap for tofu or omit for vegetarian/vegan options.
Embrace this high protein mac and cheese that redefines comfort food while keeping calories in check!
Step‑by‑Step Instructions for High Protein Mac and Cheese
Step 1: Cook the Pasta
Begin by boiling a large pot of water over high heat. Once it reaches a rolling boil, add the whole wheat pasta, cooking according to package instructions for about 8-10 minutes. Stir occasionally to prevent sticking, and keep an eye on the pasta as you want it al dente for the perfect texture in your high protein mac and cheese.
Step 2: Prepare the Cheese Sauce Base
While the pasta is cooking, heat a non-stick skillet over medium heat. Add a tablespoon of cornstarch to the dry skillet for 1-2 minutes to slightly toast it, releasing its starches. This helps achieve a silky consistency for your cheese sauce. Make sure to stir constantly to avoid burning and set the stage for a creamy high protein mac and cheese.
Step 3: Create the Sauce
Gradually whisk in the unsweetened almond milk into the skillet with the toasted cornstarch, ensuring there are no lumps. Continue to cook for about 3-4 minutes or until the mixture thickens slightly, stirring frequently. The sauce should have a smooth consistency, ready to embrace the cheesy goodness that’s about to be added.
Step 4: Incorporate the Greek Yogurt
Reduce the heat to low and mix in the non-fat Greek yogurt carefully. Stir until it is fully blended and creamy, creating a luxurious base for your high protein mac and cheese. The yogurt not only adds creaminess but also boosts the protein content, making this dish both indulgent and nutritious.
Step 5: Add the Cheeses
Now it’s time to add the shredded low-fat cheddar and grated Parmesan cheese into the sauce. Stir constantly until both cheeses melt fully and combine into a rich, gooey sauce. This step is crucial for achieving that classic mac and cheese flavor while keeping it lower in calories.
Step 6: Season the Sauce
Sprinkle in the garlic powder, onion powder, mustard powder, salt, and black pepper to enhance the flavors of your high protein mac and cheese. Taste the mixture and adjust seasoning as needed to suit your palate. Let everything simmer together for a minute or two to allow the flavors to meld beautifully.
Step 7: Combine Pasta and Protein
Once the pasta is cooked, drain it and return it to the pot. Add the shredded cooked chicken breast, making sure it’s evenly distributed throughout. This not only elevates the protein content but also adds texture and heartiness to your dish, creating a fulfilling meal that’s sure to satisfy.
Step 8: Mix in the Cheese Sauce
Pour the creamy cheese sauce over the pasta and chicken mixture, stirring well to ensure each piece is coated with the velvety sauce. Take your time with this step; a thorough mix ensures every bite of your high protein mac and cheese bursts with cheesy goodness.
Step 9: Heat and Serve
Heat the combined mixture on low for 1-2 minutes until everything is warmed through, stirring occasionally. This final warming step melds all the ingredients together beautifully. Once hot, serve your delightful high protein mac and cheese immediately, garnished with extra cheese or herbs if desired.
What to Serve with Low Calorie High Protein Mac and Cheese
To elevate your dining experience, consider complementing this creamy treat with a variety of delicious sides that harmonize beautifully.
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Roasted Vegetables: A colorful medley of seasonal veggies brings crispiness and flavor, balancing the creaminess of the mac and cheese perfectly.
The charred edges of roasted carrots and bell peppers add depth and sweetness, making for an irresistible combination. -
Fresh Mixed Green Salad: A light salad tossed with tangy vinaigrette creates a refreshing contrast that brightens the richness of the dish.
Add some crunchy cucumbers and cherry tomatoes to enhance the textures for a delightful bite! -
Steamed Broccoli: This fiber-rich addition not only offers a satisfying crunch but also a burst of nutrients, working together with the dish for a well-rounded meal.
The slight bitterness of the broccoli beautifully complements the cheesy sauce. -
Garlic Bread: This classic pairing enhances the comfort feel of your meal, making it a hit with family and friends.
The buttery, garlicky goodness is perfect for mopping up any leftover cheese sauce! -
Crispy Brussels Sprouts: Tossed with olive oil and finished in the oven, these sprouts provide a savory crunch that contrasts delightfully with the creamy mac and cheese.
Sprinkle a bit of balsamic glaze to elevate their flavor even further! -
Chilled Lemonade or Iced Tea: A refreshing drink perfectly brands your meal while cutting through the richness of the cheese.
The zesty notes will enliven your palate and keep your taste buds singing through every bite.
Embrace the comfort of this high protein mac and cheese with these delightful pairings!
How to Store and Freeze High Protein Mac and Cheese
Fridge: Store leftovers in an airtight container for up to 3-4 days. This helps keep your high protein mac and cheese fresh and delicious for quick meals.
Freezer: For longer storage, freeze individual portions in airtight containers for up to 2 months. Be sure to label containers with the date for easy tracking.
Reheating: When ready to enjoy, thaw overnight in the fridge and reheat on the stovetop or microwave. Add a splash of almond milk for extra creaminess as you heat.
Storing Tips: For best results, do not freeze mac and cheese with added toppings, as this may affect the consistency.
High Protein Mac and Cheese Variations
Feel free to elevate your mac and cheese with these fun and delicious twists that might surprise and delight your taste buds!
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Vegetable Boost: Add spinach, broccoli, or cauliflower into the cheese sauce during preparation. It’s a fabulous way to sneak in extra nutrition while keeping the dish creamy and satisfying.
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Protein Swap: Substitute chicken with turkey or tofu for a different protein source. You’ll maintain the delicious flavor while catering to personal preferences!
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Dairy-Free Delight: Use coconut yogurt and dairy-free cheese for a creamy, lactose-free version. It still delivers the comfort of macaroni without compromising on taste.
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Spicy Kick: For a little heat, add cayenne pepper or red pepper flakes to the cheese sauce. This will definitely warm things up a notch and tantalize your taste buds!
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Cheesy Variations: Mix in different cheese varieties like Pepper Jack or Gouda for a unique flavor profile. Experimenting with cheeses can yield delightful surprises!
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Herb Infusion: Stir in fresh herbs such as basil or parsley before serving. This adds a fresher flavor and vibrant pop of color to your high protein mac and cheese.
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Creamy Cauliflower: Blend cooked cauliflower into the sauce for a sneakily healthy twist. It adds body and creaminess without the extra calories.
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Pasta Alternatives: Opt for zucchini noodles or chickpea pasta if you’d like a gluten-free option. Both alternatives bring different textures and a healthful element to the dish.
As you embark on this culinary journey, why not try pairing your high protein mac and cheese with a side of roasted vegetables or a crisp fresh salad? You can also enrich your menu by checking out our tasty recipe for High Protein French Toast or our comforting Chicken Mac Cheese!
Expert Tips for High Protein Mac and Cheese
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Perfect Pasta Texture: Ensure pasta is cooked al dente; overcooked pasta can lead to a mushy consistency in your high protein mac and cheese.
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Creamy Reheating: For a smoother texture when reheating, add a splash of almond milk or broth to your dish.
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Seasoning Balance: Taste during cooking and adjust seasonings incrementally. You can easily enhance the flavor of your high protein mac and cheese.
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Variations Galore: Feel free to mix in vegetables like spinach or broccoli for added nutrition, making the dish even more delightful!
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Mind the Milk: Use unsweetened almond milk or your favorite milk alternatives for the cheese sauce base to maintain a low-calorie profile.
Make Ahead Options
These Low Calorie High Protein Mac and Cheese are perfect for meal prep enthusiasts looking to save time during busy weeknights! You can cook the whole wheat pasta up to 24 hours in advance; simply toss it with a bit of olive oil to prevent sticking. The cheese sauce can also be prepared ahead and stored in the refrigerator for up to 3 days. When you’re ready to serve, reheat the sauce gently over low heat, adding a splash of almond milk to maintain its creamy texture. Combine the pasta and cheese sauce, then warm it on the stovetop for a comforting, restaurant-quality meal that saves precious time in your kitchen.
Low Calorie High Protein Mac and Cheese Recipe FAQs
What type of pasta should I use for high protein mac and cheese?
I recommend whole wheat pasta for its added fiber and nutrients. However, you can use any pasta type, including gluten-free options, to suit your dietary needs.
How should I store leftovers of high protein mac and cheese?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat them on the stovetop or in the microwave, adding a splash of almond milk to restore creaminess.
Can I freeze high protein mac and cheese?
Absolutely! You can freeze individual portions in airtight containers for up to 2 months. Just make sure to label each container with the date. To reheat, thaw in the fridge overnight and then warm it up on low heat, adding a splash of almond milk if needed.
Why does my cheese sauce break or become grainy?
This can happen if the heat is too high or if the cheese is added too quickly. Make sure to lower the heat before incorporating the Greek yogurt and cheese, stirring continuously to create a smooth sauce. If you do see graininess, whisk in a bit more almond milk over low heat until it smoothens out.
Is this recipe suitable for people with dairy allergies?
You can absolutely make a dairy-free version! Simply substitute the non-fat Greek yogurt with a dairy-free yogurt alternative, and use non-dairy cheese options in place of cheddar and Parmesan. This way, you can still enjoy your mac and cheese without the dairy!
Can I add vegetables to the high protein mac and cheese?
Very much so! I often add spinach, broccoli, or cauliflower directly into the cheese sauce for added nutrition and flavor. Just be sure to adjust the cooking time accordingly so that the veggies are tender yet still vibrant!
Creamy High Protein Mac and Cheese You’ll Crave Guilt-Free
Ingredients
Equipment
Method
- Boil a large pot of water over high heat, add the whole wheat pasta, cooking according to package instructions for about 8-10 minutes.
- Heat a non-stick skillet over medium heat and add cornstarch for 1-2 minutes to toast.
- Gradually whisk in the unsweetened almond milk, cooking for about 3-4 minutes until thicken slightly.
- Reduce heat to low and mix in the non-fat Greek yogurt until fully blended.
- Add shredded low-fat cheddar and grated Parmesan cheese into the sauce, stirring until melted.
- Sprinkle in garlic powder, onion powder, mustard powder, salt, and black pepper to enhance flavors.
- Once the pasta is cooked, drain and return to the pot, adding the shredded chicken breast.
- Pour the cheese sauce over the pasta mixture, stirring well to ensure each piece is coated.
- Heat on low for 1-2 minutes, then serve immediately garnished with extra cheese or herbs if desired.
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