Why You’ll Love This Recipe
Low Calorie High Protein Mac and Cheese is a healthier twist on a comfort food favorite. It’s creamy, cheesy, and satisfying—without the excess calories. Packed with protein, this dish is perfect for anyone looking to fuel their body while enjoying a delicious, guilt-free meal. Ideal for meal prep, post-workout fuel, or a wholesome family dinner, this version offers indulgence and nutrition in one bowl.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
high-protein pasta (like chickpea or lentil pasta)low-fat cottage cheeselow-fat shredded cheddar cheeseGreek yogonskim milkgarlic powderonion powdermustard powderpaprika saltblack pepper
directions
Cook the high-protein pasta according to package instructions, then drain and set aside.
In a blender, combine cottage cheese, Greek yogurt, skim milk, garlic powder, onion powder, mustard powder, paprika, salt, and pepper until smooth.
Pour the blended sauce into a saucepan over medium heat and stir until warmed through.
Add the shredded cheddar cheese and stir until fully melted and smooth.
Mix in the cooked pasta and stir until evenly coated with the sauce.
Serve immediately, optionally topping with additional paprika or a sprinkle of cheese.
Servings and timing
This recipe yields approximately 4 servings.Preparation time: 10 minutesCooking time: 10 minutesTotal time: 20 minutes
Variations
Add cooked chicken breast or lean ground turkey for extra protein.
Mix in steamed broccoli or spinach for added nutrients.
Use nutritional yeast to boost the cheesy flavor while keeping calories low.
Swap in whole wheat or quinoa pasta for variety.
Add hot sauce or chili flakes for a spicy kick.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days.Reheat in the microwave or on the stovetop, adding a splash of milk to loosen the sauce if needed.
FAQs
What makes this mac and cheese high in protein?
The use of high-protein pasta, Greek yogurt, and cottage cheese increases the protein content significantly.
Is this dish suitable for meal prep?
Yes, it stores and reheats well, making it ideal for preparing in advance.
Can I make it dairy-free?
You can try using dairy-free cheese and yogurt alternatives, but it may affect the texture and protein content.
Can I freeze it?
Freezing is not recommended as the dairy-based sauce may separate when thawed.
How can I make it even lower in calories?
Use less cheese or swap cheddar for part-skim mozzarella to cut down on calories.
Can kids enjoy this?
Absolutely! It’s a great way to sneak in extra protein and nutrients.
Do I have to blend the sauce?
Blending ensures a creamy, smooth texture, especially with the cottage cheese.
What’s the best type of pasta to use?
Chickpea, lentil, or high-protein wheat pasta are excellent choices.
Can I make it spicy?
Yes, add cayenne pepper or your favorite hot sauce to spice it up.
Is it gluten-free?
It can be if you use certified gluten-free high-protein pasta.
Conclusion
Low Calorie High Protein Mac and Cheese brings together nutrition and comfort in one easy dish. With creamy texture and cheesy flavor, it’s a smart choice for anyone watching their calories while still wanting to indulge. Whip it up for a weeknight dinner or lunch prep, and enjoy the best of both worlds—taste and health.
Print
Low Calorie High Protein Mac and Cheese
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Main Dish
- Method: Bake, Boil, Blend
- Cuisine: American
- Diet: Low Calorie
Description
A lighter twist on classic mac and cheese that boosts protein while keeping calories in check, perfect for a satisfying meal without the guilt.
Ingredients
- 8 oz whole grain elbow macaroni
- 1 cup low-fat cottage cheese
- 1 cup skim milk
- 1 cup reduced-fat sharp cheddar cheese, shredded
- ½ cup plain Greek yogurt
- 2 tbsp grated Parmesan cheese
- 1 tsp Dijon mustard
- 1 tsp garlic powder
- Salt and pepper to taste
- Optional: chopped fresh parsley for garnish
Instructions
- Preheat oven to 350°F (175°C).
- Cook macaroni according to package directions until al dente. Drain and set aside.
- In a blender or food processor, combine cottage cheese, skim milk, Greek yogurt, Dijon mustard, garlic powder, salt, and pepper. Blend until smooth.
- Return the drained pasta to the pot over low heat. Stir in the blended sauce until well combined.
- Add shredded cheddar and Parmesan cheese, stirring constantly until cheese is melted and sauce is creamy.
- Transfer mixture to a lightly greased baking dish. Bake for 15 minutes, or until bubbly and lightly golden.
- Remove from oven and let rest 5 minutes. Garnish with parsley if desired before serving.
Notes
- Whole grain pasta adds fiber and keeps you full longer.
- Greek yogurt and cottage cheese increase protein without excess fat.
- Feel free to mix in steamed broccoli or grilled chicken for extra nutrients.