If you’ve ever craved that creamy, comforting goodness of mac and cheese but wished it could be a bit kinder to your diet, I have just the answer for you. This Low Calorie High Protein Mac and Cheese Recipe combines the best of both worlds: all the cheesy, satisfying flavor you love with a fraction of the calories and an extra boost of protein. Perfect for those busy nights when you want to eat well without spending hours in the kitchen, this recipe swaps the usual heavy cream and butter for Greek yogurt and almond milk to keep things light yet luscious. Plus, a bit of shredded chicken sneaks in some extra muscle fuel that keeps you full and energized. Trust me, this dish will quickly become a favorite go-to comfort food that you can feel fantastic about.
Ingredients You’ll Need
The simplicity of these ingredients is what makes this recipe both accessible and nutritious. Each item plays a vital role, whether it’s bringing richness, creaminess, or that classic mac and cheese tang.
- Whole wheat pasta: Adds hearty texture and a boost of fiber to keep you satisfied longer.
- Non-fat Greek yogurt: The secret creamy base that keeps this dish low calorie yet packed with protein.
- Low-fat shredded cheddar cheese: Delivers melty, tangy cheesiness without the heavy fats.
- Grated Parmesan cheese: Adds a sharp, nutty depth to the sauce that complements the cheddar beautifully.
- Unsweetened almond milk: Keeps the sauce silky smooth with minimal calories and dairy-free benefits.
- Garlic powder: Brings aromatic warmth and rich flavor that elevates the entire dish.
- Onion powder: Adds a subtle sweetness and complexity without overpowering.
- Mustard powder: A small punch of tangy zest that enhances the cheese flavor.
- Salt and black pepper: Essential seasonings for balance and brightness.
- Cooked chicken breast, shredded: The protein powerhouse that turns this dish into a meal.
- Cornstarch: Natural thickener to create that dreamy, silky cheese sauce texture.
How to Make Low Calorie High Protein Mac and Cheese Recipe
Step 1: Cook the Pasta Perfectly
Start by bringing a medium pot of water to a vigorous boil. Once ready, add your whole wheat pasta and cook it just until tender—usually about 8 to 10 minutes following the package instructions. This step sets the stage, ensuring your noodles have the perfect bite for soaking up all that creamy cheese goodness.
Step 2: Create the Silky Cheese Sauce Base
While the pasta is bubbling away, heat a non-stick skillet over medium heat and gently toast the cornstarch for a couple of minutes. This not only helps it activate but also takes away any raw starchy taste. Then, slowly whisk in the unsweetened almond milk to the skillet, stirring constantly. Keep stirring for about 3 to 4 minutes until the liquid transforms into a luscious, thickened sauce. This creamy base is where the magic really begins.
Step 3: Add Creaminess and Cheese
Reduce your heat to low and fold in the non-fat Greek yogurt, stirring until the sauce is velvety and smooth. Next, sprinkle in the low-fat shredded cheddar and grated Parmesan cheese. Stir continuously until these melt beautifully into the sauce, enriching it with classic mac and cheese taste, but without the guilt.
Step 4: Season for Maximum Flavor
Now it’s time to make this sauce sing! Add garlic powder, onion powder, mustard powder, salt, and black pepper, mixing everything thoroughly. These simple spices add layers of flavor that make your Low Calorie High Protein Mac and Cheese Recipe truly irresistible and comforting.
Step 5: Combine Pasta, Chicken, and Sauce
Drain the pasta once it’s perfectly al dente and toss it back into the pot. Add the shredded chicken breast and gently combine so each piece is evenly distributed. Pour the rich cheese sauce over the mixture, stirring gently but thoroughly until every noodle and shred of chicken is enveloped in creamy, cheesy bliss. Let it heat together for a minute or two so all the flavors meld beautifully.
Step 6: Serve and Enjoy Immediately
After just a quick final stir, your Low Calorie High Protein Mac and Cheese Recipe is ready to be served. The best part? You get all the indulgence of classic mac and cheese with a wholesome twist that keeps your energy high and your waistline happy.
How to Serve Low Calorie High Protein Mac and Cheese Recipe
Garnishes
Sprinkle freshly chopped parsley or chives on top for a pop of color and a hint of fresh brightness that balances the creamy richness perfectly. A light dusting of smoked paprika or a few chili flakes can also add exciting layers of flavor if you’re feeling adventurous.
Side Dishes
This dish pairs brilliantly with crisp green salads or steamed veggies like broccoli or asparagus to add crunch and extra nutrients. For a heartier meal, roasted sweet potatoes or a side of roasted Brussels sprouts offer a delicious contrast to the creamy mac and cheese.
Creative Ways to Present
Try serving this dish in small ramekins baked with a light sprinkle of extra Parmesan on top for a golden crust, or layer it in a casserole dish with extra shredded chicken and bake until bubbling for a comforting family-style meal. The possibilities are endless and perfect for both casual dinners and entertaining guests.
Make Ahead and Storage
Storing Leftovers
Keep your leftover Low Calorie High Protein Mac and Cheese Recipe in an airtight container in the refrigerator. It will stay fresh and creamy for up to three days, making it ideal for quick lunches or reheated dinners during busy weekdays.
Freezing
This mac and cheese freezes well if stored properly. Portion it out into freezer-safe containers or bags, and it can keep for up to two months. When you’re ready to enjoy it again, allow it to thaw overnight in the fridge before reheating.
Reheating
To reheat, warm the leftovers gently on the stovetop over low heat or in the microwave. Adding a splash of almond milk while reheating helps revive that creamy texture, ensuring each bite tastes just as comforting as the first time.
FAQs
Can I use other types of pasta for this recipe?
Absolutely! While whole wheat pasta adds great fiber and texture, feel free to use any pasta you prefer. Just adjust cooking times accordingly to keep your noodles perfectly tender.
Is this recipe suitable for people who are lactose intolerant?
Because it uses low-fat cheeses and non-fat Greek yogurt, which has lower lactose levels, some lactose-sensitive individuals may tolerate it well. However, if you are highly sensitive, you might want to experiment with lactose-free cheeses and yogurts or seek dairy-free alternatives.
Can I make this recipe vegetarian?
Definitely! Simply omit the shredded chicken or replace it with plant-based protein options like chickpeas or tofu to keep the protein content high while making it vegetarian-friendly.
How can I increase the protein content even more?
To boost protein further, add extra cooked chicken, a spoonful of cottage cheese into the sauce, or sprinkle nutritional yeast on top for a cheesy flavor and more protein punch.
Is there a way to make this recipe spicier?
Yes! Add a pinch of cayenne pepper or mix in chopped jalapeños to the cheese sauce for a gentle heat that complements the creamy texture perfectly.
Final Thoughts
This Low Calorie High Protein Mac and Cheese Recipe is truly a game-changer when it comes to comfort food without the guilt. It’s creamy, flavorful, and hearty enough to satisfy cravings while being nourishing and light. I can’t wait for you to try making it and discover how easy and delicious eating well can be. Once you give this recipe a go, it will surely become your go-to for cozy nights in or quick, healthy lunches. Enjoy every bite!
Print
Low Calorie High Protein Mac and Cheese Recipe
- Prep Time: 0h 5m
- Cook Time: 0h 15m
- Total Time: 0h 20m
- Yield: 2 servings
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
This Low Calorie High Protein Mac and Cheese recipe offers a healthier twist on the classic comfort food by using whole wheat pasta, lean chicken breast, and a creamy cheese sauce made with non-fat Greek yogurt and low-fat cheeses. It’s a satisfying, nutritious meal that’s perfect for those seeking a balance of flavor and nutrition.
Ingredients
Pasta & Protein
- 1 cup whole wheat pasta
- 1/4 cup cooked chicken breast, shredded
Cheese Sauce
- 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 tablespoon cornstarch
Seasonings
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon mustard powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Boil Pasta: Bring a medium pot of water to a boil over high heat.
- Cook Pasta: Add the whole wheat pasta once water is boiling and cook according to the package instructions, about 8-10 minutes.
- Heat Skillet: While pasta cooks, heat a non-stick skillet over medium heat.
- Warm Cornstarch: Add cornstarch to the skillet and warm it for 1-2 minutes while stirring to prevent burning.
- Add Almond Milk: Slowly pour in unsweetened almond milk, stirring continuously to avoid lumps.
- Thicken Sauce: Stir the mixture for 3-4 minutes until it thickens into a creamy sauce.
- Incorporate Greek Yogurt: Lower heat to low and stir in the non-fat Greek yogurt until smooth.
- Add Cheeses: Mix in shredded cheddar and grated Parmesan cheese, stirring until melted and creamy.
- Season Sauce: Add garlic powder, onion powder, mustard powder, salt, and black pepper, stirring well to combine.
- Drain Pasta: Drain the cooked pasta using a colander and return it to the pot.
- Add Chicken: Stir shredded cooked chicken breast into the pasta.
- Combine with Sauce: Pour cheese sauce over pasta and chicken, mixing until fully coated.
- Heat Through: Allow the mac and cheese to heat for 1-2 minutes, stirring occasionally.
- Serve: Serve immediately and enjoy a nutritious, low-calorie, high-protein meal.
Notes
- Use whole wheat pasta to increase fiber content and improve overall nutrition.
- Non-fat Greek yogurt adds creaminess and protein while keeping calories low.
- Adjust seasoning to taste if preferred salt or spice levels are different.
- Shredded chicken can be substituted with turkey or omitted for a vegetarian version with additional beans or lentils.
- Ensure continuous stirring when adding almond milk to prevent lumps in the sauce.
