Creamy Protein-Packed Mac Cheese

This creamy, protein-packed mac and cheese recipe transforms the traditional comfort food into a lighter version without sacrificing flavor. With a clever blend of Greek yogurt and low-fat cheeses, you'll get all the indulgence with fewer calories and extra protein to keep you satisfied longer.

I developed this recipe during my fitness journey when I was craving comfort food but needed to maintain my protein goals. Now it's my go-to "cheat meal" that doesn't actually feel like cheating at all.

Ingredients

• Whole wheat pasta: Provides more fiber and nutrients than regular pasta while creating the perfect hearty base
• Non-fat Greek yogurt: Creates creaminess while adding protein and reducing fat compared to traditional cream
• Low-fat shredded cheddar cheese: Delivers that classic mac and cheese flavor with less fat look for quality brands that melt well
• Grated Parmesan cheese: Adds depth and umami richness choose freshly grated for best flavor
• Unsweetened almond milk: Keeps calories low while providing the liquid needed for a silky sauce
• Garlic powder: Infuses the sauce with aromatic flavor without the prep work of fresh garlic
• Onion powder: Adds savory notes that enhance the cheese flavors without actual onions
• Mustard powder: Is the secret ingredient that amplifies cheese flavor without tasting mustardy
• Shredded chicken breast: Boosts the protein content substantially use rotisserie chicken for convenience
• Cornstarch: Thickens the sauce beautifully without adding significant calories

Step-by-Step Instructions

Boil the Pasta:

Cook whole wheat pasta in boiling water according to package directions usually 8-10 minutes until al dente. The pasta should have a slight bite as it will continue cooking slightly when combined with the sauce.

Create the Base Sauce:

Warm cornstarch in a non-stick skillet over medium heat for 1-2 minutes while stirring gently. This initial dry heating activates the cornstarch for better thickening. Then slowly add almond milk while continuously stirring to prevent any lumps from forming.

Develop the Creamy Texture:

Thicken the mixture by stirring constantly for 3-4 minutes until you notice it beginning to coat the back of your spoon. This patience pays off with a silky texture. Reduce heat to low and incorporate the Greek yogurt with gentle stirring until completely smooth.

Create the Cheese Sauce:

Add both cheeses to the mixture and stir until fully melted and incorporated. The combination of sharp cheddar and parmesan creates depth of flavor while keeping calories in check. Season with garlic powder, onion powder, mustard powder, salt and pepper, stirring to distribute spices evenly.

Combine Components:

Drain the cooked pasta thoroughly and return to the pot. Add shredded chicken to the pasta, then pour the cheese sauce over everything. Stir gently but thoroughly until every pasta piece is coated with the luxurious sauce. Allow everything to heat through for 1-2 minutes before serving.

Save

The mustard powder is my absolute favorite ingredient trick in this recipe. I discovered it years ago when making traditional mac and cheese and was amazed at how it enhances cheese flavor without adding any distinctive mustard taste. Even my kids who detect every hidden vegetable never notice it but always comment on how "extra cheesy" this version tastes.

Storage and Reheating

This protein mac and cheese keeps beautifully in the refrigerator for up to 4 days in an airtight container. The sauce may thicken slightly during storage which is actually a good thing. When reheating, add a small splash of almond milk or water and stir gently while warming. The microwave works perfectly for single portions about 1-2 minutes with a half-time stir. For larger portions, reheat on the stovetop over medium-low heat with a little extra liquid.

Customization Options

This versatile recipe welcomes numerous variations while maintaining its high-protein, low-calorie profile. For vegetarians, replace chicken with white beans, edamame or tofu crumbles for comparable protein. Vegetable additions work beautifully too try stirring in roasted broccoli florets, wilted spinach, or sautéed mushrooms for extra nutrients and flavor dimension. For those seeking even higher protein, adding a scoop of unflavored protein powder to the sauce works surprisingly well without compromising texture.

Serving Suggestions

Transform this mac and cheese into a complete meal by serving it alongside a simple arugula salad with lemon vinaigrette the bright acidity perfectly balances the rich creaminess. For a fun presentation that kids love, spoon portions into hollowed bell pepper halves and broil for 2-3 minutes until the tops get slightly golden. This also makes a fantastic side dish alongside grilled chicken or fish for those seeking even more protein in their meal.

Recipe FAQs

→ Can I use regular pasta instead of whole wheat?

Yes, you can substitute regular pasta, but whole wheat provides more fiber and nutrients. The cooking time may vary slightly, so follow package instructions. The calorie count will increase slightly with regular pasta.

→ How can I make this dish vegetarian?

Simply omit the chicken and add protein-rich alternatives like chickpeas, white beans, or edamame. You could also include nutritional yeast for additional cheesy flavor and a protein boost.

→ Can I prepare this dish ahead of time?

Yes! Make the sauce and pasta separately, refrigerate, then combine and reheat when ready to serve. Add a splash of milk when reheating to restore creaminess. Best consumed within 3 days.

→ What can I substitute for Greek yogurt?

Cottage cheese (blended until smooth) works well as a protein-rich alternative. For a dairy-free version, try silken tofu blended with a bit of lemon juice, though the flavor profile will change slightly.

→ How can I make this dish even higher in protein?

Increase the chicken amount to 1/2 cup, use a higher-protein pasta (like those made with chickpeas or lentils), or stir in additional protein sources like cottage cheese. You could also sprinkle with hemp seeds before serving.

→ Can I freeze this mac and cheese?

Yes, though the texture may change slightly upon thawing. Freeze in portion-sized containers for up to 2 months. Thaw overnight in the refrigerator and reheat gently with a splash of milk to restore creaminess.