Description
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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Ingredients
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
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
Notes
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
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Cuisine: American