As I stirred the pot, the comforting aroma of creamy cheese wafted through my kitchen, whisking me away to childhood memories of cozy family dinners. Today, I’m excited to share my recipe for Low Calorie High Protein Mac and Cheese, where indulgence meets nutrition without sacrificing flavor. This incredible dish uses lighter ingredients, making it an absolute winner for health-conscious foodies and busy home chefs alike. With quick prep and customizable options—like swapping in veggies or opting for dairy-free alternatives—this recipe transforms a classic guilty pleasure into a nourishing meal you can enjoy any day of the week. Are you ready to lighten up your mac and cheese game? Let’s dive in!
Why is This Mac and Cheese Special?
Creamy Comfort: Indulge in a rich, cheesy base that delights the senses while being kind to your waistline!
High Protein Boost: With the addition of non-fat Greek yogurt and shredded chicken, this dish is not only satisfying but also packs a protein punch.
Customizable Fun: Make it your own by swapping pasta types or adding your favorite vegetables for that extra nutrition boost, just like with Cranberry Cream Cheese.
Time-Saving Recipe: Ready in under 30 minutes, this mac and cheese is perfect for busy weeknights when you crave a comforting meal without the wait.
Guilt-Free Indulgence: Enjoy all the flavors of traditional mac and cheese with significantly fewer calories, making it a win for health-conscious food lovers!
Whether you’re serving it as a main dish or a side, you can’t go wrong with this updated classic. Let’s get cooking!
Low Calorie High Protein Mac and Cheese Ingredients
For the Pasta
• Whole Wheat Pasta – A heart-healthy choice that offers more fiber; feel free to swap it for gluten-free pasta if needed.
For the Sauce
• Non-Fat Greek Yogurt – Adds a creamy texture and boosts protein without extra calories; opt for dairy-free yogurt for a vegan option.
• Low-Fat Shredded Cheddar Cheese – Provides that classic cheesy flavor; substitute with dairy-free cheese for a lighter twist.
• Grated Parmesan Cheese – Enhances richness and depth; you can omit this for a dairy-free version.
• Unsweetened Almond Milk – Helps achieve a silky sauce consistency; other non-dairy milks work just as well.
• Cornstarch – Thickens the sauce to perfection; use gluten-free cornstarch if you’re avoiding gluten.
For Seasoning
• Garlic Powder – Adds a comforting flavor; fresh garlic is a wonderful substitute if you prefer.
• Onion Powder – Infuses depth and warmth into the sauce; replace with finely chopped fresh onion for a delightful twist.
• Mustard Powder – Provides a subtle tang that brightens the dish; feel free to omit if you’re not a fan.
• Salt & Black Pepper – Essential for flavor; adjust to suit your taste preferences.
For Protein
• Cooked Chicken Breast (shredded) – Increases the protein content for a hearty meal; skip it for a vegetarian option or substitute with more veggies.
This Low Calorie High Protein Mac and Cheese recipe brings all the classic comforts to your table, minus the guilt!
Step‑by‑Step Instructions for Low Calorie High Protein Mac and Cheese
Step 1: Boil the Pasta
Bring a medium pot of water to a rolling boil over high heat. Add the whole wheat pasta and cook according to package instructions for 8-10 minutes, until al dente. Stir occasionally to prevent sticking, then drain and set aside in the pot, leaving it covered to keep warm.
Step 2: Prepare the Sauce Base
In a non-stick skillet, heat over medium heat and add the cornstarch. Stir continuously for 1-2 minutes to activate it, releasing a slight nutty aroma. This helps in creating a smooth base for your Low Calorie High Protein Mac and Cheese!
Step 3: Whisk in Almond Milk
Gradually whisk in the unsweetened almond milk while continuing to stir to ensure a lump-free consistency. Cook this mixture for 3-4 minutes until it thickens slightly and coats the back of a spoon. The sauce should have a silky texture that makes it perfect for mac and cheese.
Step 4: Incorporate Greek Yogurt
Reduce the heat to low and add the non-fat Greek yogurt to the skillet. Stir gently until the yogurt melts and blends smoothly with the sauce, creating a creamy texture. It’s essential to keep the heat low to avoid curdling the yogurt and to maintain the lightness of this dish.
Step 5: Add Cheddar and Parmesan
Stir in the low-fat shredded cheddar cheese and grated Parmesan until they melt completely into the sauce. This will give your Low Calorie High Protein Mac and Cheese that beloved cheesy flavor. Keep stirring until the sauce is velvety and thickened to your liking.
Step 6: Season the Sauce
Sprinkle in the garlic powder, onion powder, mustard powder, salt, and black pepper, mixing well to incorporate all the flavors. Taste the sauce and adjust the seasoning if needed; it should be rich and comforting, embodying the essence of mac and cheese.
Step 7: Combine Pasta and Chicken
Add the cooked pasta back into the pot, followed by the shredded chicken breast if using. Carefully mix everything together, ensuring the pasta is well coated with the cheesy sauce. Heat through gently for about 1-2 minutes until everything is warmed up.
Step 8: Serve and Enjoy!
Once heated, spoon the Low Calorie High Protein Mac and Cheese into bowls. For an appealing presentation, you can sprinkle extra cheese or herbs on top. Serve immediately while it’s creamy and warm, ready to satisfy your comfort food cravings!
Expert Tips for Low Calorie High Protein Mac and Cheese
Stir Continuously: Make sure to whisk the sauce constantly while thickening to avoid lumps and burning, ensuring a smooth Low Calorie High Protein Mac and Cheese.
Veggie Boost: Feel free to add chopped vegetables like spinach or mushrooms for a healthy twist; this also enhances flavors without compromising nutrition.
Cheese Substitutions: To keep it dairy-free, use plant-based cheese alternatives and dairy-free yogurt; they can still provide the creamy texture you love.
Reheating Tip: When reheating leftovers, add a splash of almond milk to restore the creamy consistency and bring your mac and cheese back to life.
Adjust Seasoning: The beauty of this dish lies in its flexibility; taste the sauce during preparation and adjust garlic, salt, or pepper to suit your palate.
How to Store and Freeze Low Calorie High Protein Mac and Cheese
Fridge: Store leftovers in an airtight container for up to 3-4 days. Ensure it’s tightly sealed to maintain freshness and prevent moisture.
Freezer: For longer storage, freeze in a freezer-safe container for 2-3 months. Make sure to portion it out for easy reheating later.
Reheating: When you’re ready to enjoy your Low Calorie High Protein Mac and Cheese, reheat in a saucepan over low heat. Add a splash of almond milk to restore its creamy texture while warming through.
Thawing: If frozen, thaw in the fridge overnight before reheating for the best results.
Low Calorie High Protein Mac and Cheese Variations
Feel free to let your creativity shine as you make this beloved mac and cheese recipe your own with delightful twists!
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Gluten-Free Pasta: Swap whole wheat pasta for gluten-free alternatives to cater to dietary needs. Not only does this keep it flexible, but it still maintains a cozy texture that everyone will love.
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Dairy-Free Options: Use a dairy-free yogurt and cheese to transform this dish into a vegan delight. You won’t miss the dairy with those creamy flavors still intact!
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Veggie-Loaded: Add a handful of your favorite veggies like spinach or roasted bell peppers for a burst of color and nutrients. Think of it as a personal touch that brings added freshness to each bite, reminiscent of my delightful Beetroot Goats Cheese.
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Spicy Kick: Kick up the heat by adding a dash of cayenne pepper or red chili flakes. This gives an exciting twist that can reignite your love for mac and cheese—a delightful adventure awaits.
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Texture Variation: Craving that crunchy topping? Sprinkle some crushed whole-grain crackers or panko on top before a quick bake for a delightful crunch that contrasts beautifully with the creamy base.
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Herb Infusion: Add fresh herbs like basil or thyme into the sauce for an aromatic touch. It invigorates the dish, bringing that garden-fresh flavor to the table.
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Protein-Packed Add-Ins: Toss in black beans or chickpeas for an extra protein punch and unique texture. This variation is both filling and satisfying, ensuring you won’t run out of energy after your meal.
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Cheese Bliss: Combine different cheeses such as gouda or Monterey Jack with the cheddar for a more complex flavor profile. Each cheese adds its character, elevating the overall cheesy goodness of your Low Calorie High Protein Mac and Cheese!
No matter how you decide to twist this recipe, it’s bound to be a delightful addition to your meal rotation!
What to Serve With Low Calorie High Protein Mac and Cheese
Imagine cozying up to a warm, creamy plate of mac and cheese, complemented by delightful sides that elevate your meal experience.
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Roasted Broccoli: This dish adds a vibrant crunch, balancing the creamy texture of the mac and cheese wonderfully. Drizzle with lemon for a zesty finish.
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Grilled Chicken: Lightly seasoned and grilled, chicken offers a protein-packed partner, making your meal even more filling without piling on the calories.
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Mixed Green Salad: A fresh salad drizzled with a zesty vinaigrette brings brightness and cuts through the richness of the mac and cheese, making each bite feel refreshing.
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Garlic Bread: Toasted slices of garlic bread are a beloved classic, perfect for soaking up leftover cheese sauce and adding satisfying crunch to your meal.
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Steamed Asparagus: Tender asparagus spears add a touch of gourmet flair with their earthy flavor, creating an appealing contrast to the comfort of mac and cheese.
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Apple Crisp: For a sweet finish, a warm apple crisp with a sprinkle of cinnamon is the perfect light dessert that complements the dish’s richness while still being comforting.
Give these pairings a try to transform your low calorie high protein mac and cheese into a memorable dining experience!
Make Ahead Options
These Low Calorie High Protein Mac and Cheese are perfect for busy weeknights when you want a satisfying meal with minimal effort! You can prepare the cheese sauce and cook the whole wheat pasta up to 24 hours in advance. Simply follow the recipe through Step 6, then allow the sauce to cool before storing it in an airtight container in the fridge. To keep the sauce creamy, add a dash of almond milk before reheating. When you’re ready to serve, just heat the sauce and pasta together in a saucepan until warmed through, and you’ll have a quick, comforting dinner that tastes just as delicious as fresh!
Low Calorie High Protein Mac and Cheese Recipe FAQs
How do I choose the right pasta for this recipe?
Absolutely! For the best texture and health benefits, opt for whole wheat pasta as it provides more fiber. If you’re gluten-sensitive, feel free to swap it out with gluten-free pasta, which works just as well. Remember to cook it al dente for that lovely bite!
What’s the best way to store leftovers?
To keep your Low Calorie High Protein Mac and Cheese fresh, store it in an airtight container in the fridge for up to 3-4 days. Ensure it’s sealed tight to prevent moisture from compromising its creamy goodness.
Can I freeze this mac and cheese?
Yes! For easy meal prep, freeze your Low Calorie High Protein Mac and Cheese in a freezer-safe container for up to 2-3 months. To reheat, simply thaw in the fridge overnight, then warm it on the stove with a splash of almond milk to restore its delightful creaminess.
What if I don’t have cornstarch for thickening the sauce?
Very! If you find yourself out of cornstarch, you can use all-purpose flour or arrowroot powder as alternatives. Mix about 1 tablespoon of your thickening agent with a bit of cold almond milk to make a slurry before adding it to the sauce. This will help you achieve that luxuriously creamy texture!
Are there any dietary considerations for this recipe?
Of course! This dish is highly customizable. For a dairy-free option, replace the Greek yogurt with a dairy-free yogurt and use dairy-free cheese. Additionally, if you’re looking to make it vegetarian, simply omit the chicken or substitute it with additional veggies like sautéed mushrooms or spinach for a delightful earthy flavor.
How can I make this mac and cheese even more nutritious?
I often recommend adding veggies to amp up the nutrition! Spinach, broccoli, or bell peppers can elevate both the taste and health benefits. Just chop them up and toss them into the pot a few minutes before the pasta finishes cooking. This way, you nurture those vibrant flavors while packing in extra vitamins!
Low Calorie High Protein Mac and Cheese You'll Love
Ingredients
Equipment
Method
- Bring a medium pot of water to a rolling boil over high heat. Add the whole wheat pasta and cook according to package instructions for 8-10 minutes, until al dente. Stir occasionally to prevent sticking, then drain and set aside in the pot, leaving it covered to keep warm.
- In a non-stick skillet, heat over medium heat and add the cornstarch. Stir continuously for 1-2 minutes to activate it, releasing a slight nutty aroma.
- Gradually whisk in the unsweetened almond milk while continuing to stir to ensure a lump-free consistency. Cook this mixture for 3-4 minutes until it thickens slightly and coats the back of a spoon.
- Reduce the heat to low and add the non-fat Greek yogurt to the skillet. Stir gently until the yogurt melts and blends smoothly with the sauce.
- Stir in the low-fat shredded cheddar cheese and grated Parmesan until they melt completely into the sauce.
- Sprinkle in the garlic powder, onion powder, mustard powder, salt, and black pepper, mixing well to combine.
- Add the cooked pasta back into the pot, followed by the shredded chicken breast if using. Carefully mix everything together.
- Once heated, spoon the Low Calorie High Protein Mac and Cheese into bowls. Serve immediately.
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