Low Calorie High Protein Mac and Cheese

If you’re craving a creamy bowl of mac and cheese but want to stick to your health goals, this Low Calorie High Protein Mac and Cheese is exactly what you need. It’s rich, cheesy, and comforting—yet light on calories and loaded with protein. Perfect for meal prep, weeknight dinners, or even post-workout fuel, this recipe proves that you can enjoy classic comfort food without compromise.

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Why You’ll Love This Recipe
Low in Calories – Each serving is under 300 calories, making it easy to fit into any meal plan
High in Protein – Thanks to cottage cheese and high-protein pasta, it fuels your body while satisfying your cravings
Quick & Easy – Ready in 25 minutes, perfect for busy days
Creamy & Cheesy – You’ll get all the comfort without the excess fat
Customizable – Add veggies, lean meat, or spices to make it your own

Ingredients You’ll Need

For the Pasta:
8 oz high-protein pasta (like chickpea, lentil, or protein wheat pasta)
Salt for boiling water

For the Cheese Sauce:
1 cup low-fat cottage cheese
½ cup unsweetened almond milk or skim milk
½ cup reduced-fat shredded cheddar cheese
2 tablespoons grated Parmesan cheese
1 tablespoon nutritional yeast (optional for extra cheesy flavor)
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon paprika
Salt and black pepper to taste

Optional Add-ins:
½ cup steamed broccoli or peas
½ cup cooked shredded chicken or turkey
1 teaspoon Dijon mustard for a tangy twist
Pinch of red pepper flakes for heat

Tools You’ll Need
Medium saucepan
Blender or food processor
Strainer
Mixing spoon
Measuring cups and spoons

Step-by-Step Instructions

Step 1: Cook the Pasta
Bring a pot of salted water to a boil
Cook the high-protein pasta according to the package directions until al dente
Drain and set aside

Step 2: Make the Cheese Sauce
In a blender, combine cottage cheese, milk, garlic powder, onion powder, paprika, and nutritional yeast
Blend until smooth and creamy

Step 3: Heat and Melt
Pour the blended sauce into a saucepan over medium heat
Add cheddar cheese, Parmesan, and Dijon mustard if using
Stir gently for 3–5 minutes until the cheese melts and the sauce thickens
Season with salt and pepper to taste

Step 4: Combine and Stir
Add the cooked pasta to the sauce
Stir until the pasta is fully coated and the sauce is creamy
Fold in any optional veggies or protein for added nutrients

Step 5: Serve Warm
Dish into bowls and top with a little extra Parmesan, fresh herbs, or black pepper if desired
Enjoy it fresh for the best texture

Tips for the Best Mac and Cheese
Use a quality high-protein pasta – Chickpea or lentil pastas have great texture and add extra protein
Don’t skip blending – Blending the cottage cheese makes the sauce ultra-smooth
Add milk slowly – You can adjust the creaminess by how much milk you use
Keep it warm – Mac and cheese thickens as it cools, so serve right away or reheat with a splash of milk
Get creative – Add spinach, roasted tomatoes, or sautéed mushrooms for more flavor

Serving Suggestions
Serve with grilled chicken, tofu, or lean beef for a complete meal
Pair with a side salad for added fiber and greens
Enjoy with roasted veggies like cauliflower or zucchini
Top with a sprinkle of hot sauce, salsa, or even a little crumbled feta for a flavor boost
Use it as a healthy side for burgers or sandwiches

How to Store and Reheat

Storing:
Let mac and cheese cool completely
Store in an airtight container in the refrigerator for up to 4 days

Reheating:
Stovetop – Reheat gently over low heat with a splash of milk to loosen the sauce
Microwave – Heat in 30-second intervals, stirring in between, until warm
Avoid overheating to prevent drying out

Frequently Asked Questions

Can I use Greek yogurt instead of cottage cheese?
Yes! It will add a slight tang and still give a creamy texture

Is this recipe good for meal prep?
Absolutely—just store in portions and reheat with a splash of milk for a quick, healthy lunch or dinner

Can I make it dairy-free?
Yes, use dairy-free cottage cheese and vegan shredded cheese options

Will my kids like it?
Definitely! It’s cheesy and creamy like traditional mac and cheese but secretly healthier

What’s the best pasta to use?
Any protein-rich pasta works—try chickpea, lentil, edamame, or whole wheat versions

Final Thoughts
This Low Calorie High Protein Mac and Cheese gives you all the cheesy comfort of the classic without the guilt. Creamy, rich, and satisfying, it’s a healthier version that’s just as indulgent. Whether you’re trying to eat clean, build muscle, or just feel better after your meals, this recipe is a winner.
Try it today and feel free to customize it with your favorite add-ins. Don’t forget to share your creations online—I’d love to see how you made it your own!

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Cuisine: American

Nutritional Information (Per Serving, makes 4 servings):
Calories: 280 | Protein: 22g | Carbohydrates: 25g | Fat: 10g | Fiber: 3g | Sodium: 420mg

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