Low Calorie High Protein Mac and Cheese

The creamy, cheesy goodness of mac and cheese is something we all crave, but the calorie count can often feel like a bit of a buzzkill. That’s where this low-calorie, high-protein version comes in to save the day! The moment you take a bite, you’re greeted by the rich, velvety texture of the sauce, which coats each noodle perfectly. You won’t miss the heavy cream or butter, because we’ve swapped in lighter ingredients that still deliver that indulgent flavor you love. The protein-packed twist comes from using Greek yogurt, a fantastic way to add creaminess and a tangy bite without the extra fat. It’s not just about cutting calories, though; it’s about making every bite satisfying, with a smooth sauce that’s full of depth and flavor.

What’s even better is how versatile this mac and cheese is. You can easily sneak in some extra veggies, like spinach or cauliflower, without losing the comforting texture and taste you’re after. It’s the kind of dish that can fit into your healthy routine without ever feeling like you’re missing out. Plus, it’s a great option for those times when you want something hearty but still want to stay on track with your nutrition goals. So, next time you’re craving comfort food, you’ve got this healthier version to lean on—just as creamy, just as cheesy, and just as delicious, but with a little less guilt.

Key Ingredients in Low Calorie High Protein Mac and Cheese

This mac and cheese isn’t just about cutting back on calories—it’s about making every ingredient work together to create a rich, satisfying dish. Each one brings something special to the table, ensuring you don’t miss out on that classic mac and cheese experience while keeping things healthier and more balanced.

• Whole Wheat Pasta
  Whole wheat pasta adds a hearty texture and a nutty flavor that pairs beautifully with the creamy sauce. It also brings along a little extra fiber, helping to keep you fuller for longer without piling on the empty calories.
• Greek Yogurt
  Greek yogurt is the secret ingredient here, offering a creamy consistency and tangy depth of flavor without the heaviness of traditional cream or butter. It’s also packed with protein, making it a perfect substitute to amp up the nutrition without sacrificing indulgence.
• Reduced-Fat Cheddar Cheese
  Reduced-fat cheddar cheese provides that classic, melty, cheesy goodness that we all crave in mac and cheese. It’s a lighter option, but still gives you that rich, sharp flavor that makes this dish feel so comforting and satisfying.
• Parmesan Cheese
  A sprinkle of Parmesan adds a nutty, salty kick to the dish. It helps to deepen the flavor profile of the sauce while keeping the calorie count low. Plus, just a little goes a long way!
• Garlic Powder
  Garlic powder enhances the dish with a subtle, savory punch, giving the sauce a depth of flavor that balances out the tangy yogurt and cheese. It’s an easy way to boost flavor without adding extra calories.
• Mustard Powder
  A pinch of mustard powder adds a little zing to the sauce, bringing out the creaminess of the yogurt and helping to round out the cheese’s richness. It’s a small touch but makes a big difference in brightening the flavor.
• Salt and Pepper
  Basic but essential, salt and pepper are key for seasoning the dish to perfection. They elevate all the other flavors and make sure every bite is just right.

Each of these ingredients plays a vital role in making this low-calorie, high-protein mac and cheese as delicious and satisfying as the classic version. With this combination, you’ll enjoy the comfort of a cheesy favorite, but without the guilt.

How to Make Low Calorie High Protein Mac and Cheese

Serving Suggestions for Low Calorie High Protein Mac and Cheese

1. Add a Side of Roasted Veggies
To balance out the richness of the mac and cheese, pair it with a side of roasted veggies. Roasted broccoli, cauliflower, or Brussels sprouts are perfect! The slight char and caramelized flavor bring a beautiful contrast to the creamy pasta, and the extra fiber keeps the meal light but filling.

2. Top with Grilled Chicken or Turkey
For a complete meal, why not throw some lean protein on top? Grilled chicken breast or turkey breast adds a savory boost to the mac and cheese, taking it from a comforting side dish to a satisfying main course. Plus, it’s a great way to sneak in some extra protein without compromising flavor.

3. Fresh Salad with a Zesty Dressing
If you’re craving something refreshing on the side, a crisp salad is always a winner. Toss together some mixed greens, cucumbers, and cherry tomatoes, then drizzle with a light, tangy vinaigrette. The brightness of the salad complements the richness of the mac and cheese, giving your taste buds the perfect contrast.

How to Store Low Calorie High Protein Mac and Cheese

If you’re lucky enough to have leftovers of this creamy, protein-packed mac and cheese, you’ll want to make sure you store it properly to keep all that cheesy goodness intact. After all, this dish is just as comforting the next day!

To start, let the mac and cheese cool to room temperature before storing it. This helps prevent condensation from forming, which could make the sauce a little too watery when reheated. Once it’s cooled, transfer it into an airtight container. This will help lock in the flavor and keep it fresh for up to 3-4 days in the fridge. When you’re ready to dig in again, just pop it in the microwave, or heat it on the stovetop with a splash of water or broth to bring back that smooth, creamy consistency.

If you find yourself with a larger batch and want to store it for longer, freezing is a great option. Spoon the mac and cheese into a freezer-safe container, making sure to leave some space at the top for expansion. It will stay fresh for about 2-3 months in the freezer. When you’re ready to enjoy it, simply thaw it in the fridge overnight, and then reheat it on the stove or in the microwave. You might need to add a little extra liquid to help it get back to its creamy texture, but the flavors will still be just as delicious.

Lastly, if you’re making this dish in advance for meal prep, you can store individual portions in small containers. This makes it easy to grab a serving whenever you’re craving something comforting without having to reheat the entire batch. Plus, portioning it out helps control your serving sizes and keeps things simple throughout the week.

Conclusion

And there you have it—your go-to, guilt-free version of mac and cheese that’s just as creamy, cheesy, and comforting as the classic! With whole wheat pasta, Greek yogurt, and a handful of lighter ingredients, this dish lets you indulge without the extra calories. Whether you’re craving something hearty or looking for a way to sneak in more protein, this mac and cheese has you covered.

The best part? You can customize it however you like—throw in some veggies, top it with grilled chicken, or serve it alongside a fresh salad. It’s a meal that feels indulgent, but doesn’t weigh you down. Plus, it stores wonderfully for leftovers, so you can enjoy that creamy goodness again and again.

I’d love to hear your thoughts! Did you give this recipe a try? What did you think? Or, if you need any tips or have questions about making this dish, just let me know. I’m always here to chat! Happy cooking!

Print Recipe

Low Calorie High Protein Mac and Cheese

Author: Emily Roberts Courses: Dinner

Difficulty: Beginner Prep Time 5 mins Cook Time 15 mins Total Time 20 mins

Calories: 380

Description

Creamy, cheesy goodness with a protein-packed twist! This low-calorie mac and cheese swaps out the heavy stuff for a lighter, healthier version, keeping all the rich flavor you crave. Perfect for satisfying your cheesy cravings guilt-free!

Ingredients

Scale

1/2x 1x 2x 3x

• 1 cup whole wheat pasta

• ¹⁄₂ cup non-fat Greek yogurt

• ¹⁄₄ cup low-fat shredded cheddar cheese

• ¹⁄₄ cup grated Parmesan cheese

• ¹⁄₂ cup unsweetened almond milk

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• ¹⁄₂ teaspoon mustard powder

• ¹⁄₄ teaspoon salt

• ¹⁄₄ teaspoon black pepper

• ¹⁄₄ cup cooked chicken breast, shredded

• 1 tablespoon cornstarch

Instructions

1. Bring a medium pot of water to a boil over high heat.
2. Once the water is boiling, add the whole wheat pasta and cook according to the package instructions, usually about 8-10 minutes.
3. While the pasta is cooking, heat a non-stick skillet over medium heat.
4. Add the cornstarch to the skillet and let it warm up for 1-2 minutes, stirring occasionally to ensure it doesn't burn.
5. Slowly pour in the unsweetened almond milk while stirring the cornstarch continuously to avoid lumps.
6. Continue stirring the mixture in the skillet for 3-4 minutes until it begins to thicken into a creamy sauce.
7. Once the sauce has thickened, lower the heat to low and add the non-fat Greek yogurt.
8. Stir the yogurt into the sauce until fully combined and smooth.
9. Next, add the low-fat shredded cheddar cheese and grated Parmesan cheese to the sauce, stirring until both cheeses are melted and the sauce is creamy.
10. Season the sauce by adding the garlic powder, onion powder, mustard powder, salt, and black pepper.
11. Stir well to ensure the seasonings are evenly distributed throughout the sauce.
12. Once the pasta is cooked, drain it in a colander and then return it to the pot.
13. Add the shredded cooked chicken breast to the pasta and mix to combine.
14. Pour the cheese sauce over the pasta and chicken mixture, stirring everything together until well-coated.
15. Allow the mac and cheese to heat through for 1-2 minutes, stirring occasionally.
16. Serve immediately and enjoy your low-calorie high-protein mac and cheese.

Note

• Make sure to stir the cornstarch continuously when adding the almond milk to prevent lumps.
• For a creamier texture, you can increase the amount of Greek yogurt slightly.
• Adjust the seasoning to taste, especially with garlic and onion powder, to suit your flavor preference.
• Use pre-cooked chicken breast or leftovers for a quicker prep time.
• If you prefer a thicker sauce, you can add a bit more cornstarch or reduce the almond milk slightly.

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