Low Calorie High Protein Mac and Cheese

Craving comfort food without the extra calories? This Low Calorie High Protein Mac and Cheese is the ultimate guilt-free indulgence. Creamy, cheesy, and packed with protein, it delivers all the rich flavor you love—without the heavy carbs or fats. Made with high-protein pasta and cottage cheese, it’s a healthier twist on the classic that’s perfect for weeknight dinners, meal prep, or post-workout fuel.

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Why You’ll Love This Recipe
Low in Calories – Each serving is under 300 calories
High in Protein – Made with cottage cheese and protein pasta
Creamy and Cheesy – Comforting texture and taste without the guilt
Quick and Easy – Ready in 25 minutes, start to finish
Meal Prep Friendly – Stays creamy even after reheating

Ingredients You’ll Need

For the Pasta:
8 oz high-protein elbow pasta or chickpea/lentil 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 cheesy depth)
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 spinach
½ cup cooked shredded chicken or turkey
1 teaspoon Dijon mustard for tang

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 large pot of salted water to a boil
Add the high-protein pasta and cook according to the package directions
Drain and set aside

Step 2: Make the Cheese Sauce
Add cottage cheese, milk, garlic powder, onion powder, paprika, and nutritional yeast (if using) to a blender
Blend until completely smooth and creamy

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

Step 4: Combine Pasta and Sauce
Add the cooked pasta to the sauce
Stir until evenly coated
Fold in any optional veggies or proteins you’re using

Step 5: Serve Warm
Spoon into bowls and sprinkle with a little extra Parmesan or black pepper if desired
Serve immediately for the creamiest texture

Tips for Creamy High-Protein Mac and Cheese
Use a good blender – It ensures the sauce is smooth and lump-free
Don’t overheat – Gentle heat helps keep the sauce from separating
Add veggies – Broccoli, peas, or spinach boost nutrition and color
Choose the right pasta – Look for lentil, chickpea, or wheat-based protein pasta
Make it spicier – Add a dash of hot sauce or red pepper flakes for a kick

Serving Suggestions
Serve with grilled chicken or turkey on the side
Top with roasted vegetables for extra fiber
Pair with a green salad and balsamic vinaigrette
Add a sprinkle of chopped chives or parsley for color
Serve in small portions as a healthy side dish to main proteins

How to Store and Reheat

Storing:
Let cool and store in an airtight container in the fridge for up to 4 days

Reheating:
Stovetop – Reheat gently with a splash of milk to restore creaminess
Microwave – Reheat in 30-second intervals, stirring between each

Frequently Asked Questions

Can I make this dairy-free?
Yes! Use dairy-free cottage cheese alternatives and vegan shredded cheese

Can I use Greek yogurt instead of cottage cheese?
Yes, but the texture will be slightly tangier and less creamy

What’s the best pasta for this?
Chickpea, lentil, or protein-enriched wheat pasta all work great

Can I freeze it?
This mac and cheese is best enjoyed fresh or refrigerated—freezing may change the texture

Is it kid-friendly?
Absolutely! Kids love it just as much, and they won’t even notice it’s a healthy version

Final Thoughts
This Low Calorie High Protein Mac and Cheese is creamy, cheesy, and totally satisfying—without weighing you down. Whether you’re eating healthier, upping your protein intake, or just looking for a quick comfort meal that fits your goals, this recipe delivers big flavor and nourishing ingredients in every bite.
Try it tonight and see why this mac and cheese is anything but ordinary. Don’t forget to share your custom add-ins and creations—I’d love to hear how you made it your own!

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

Nutritional Information (Per Serving, yields 4):
Calories: 280 | Protein: 22g | Carbohydrates: 26g | Fat: 10g | Fiber: 3g | Sodium: 430mg

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