Low Calorie High Protein Mac and Cheese Recipe

Introduction

This Low Calorie High Protein Mac and Cheese offers a healthier twist on a classic comfort food favorite. Packed with protein from Greek yogurt and chicken, it’s creamy, flavorful, and perfect for a nutritious weeknight meal.

Ingredients

• 1 cup whole wheat pasta
• 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 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon mustard powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup cooked chicken breast, shredded
• 1 tablespoon cornstarch

Instructions

1. Step 1: Bring a medium pot of water to a boil over high heat.
2. Step 2: Add the whole wheat pasta to the boiling water and cook according to the package instructions, typically 8-10 minutes.
3. Step 3: While the pasta cooks, heat a non-stick skillet over medium heat.
4. Step 4: Add the cornstarch to the skillet and warm it for 1-2 minutes, stirring occasionally to prevent burning.
5. Step 5: Slowly pour in the unsweetened almond milk while stirring continuously to avoid lumps.
6. Step 6: Stir the mixture for 3-4 minutes until it thickens into a creamy sauce.
7. Step 7: Lower the heat to low, then add the non-fat Greek yogurt and stir until smooth and fully combined.
8. Step 8: Add the shredded cheddar and grated Parmesan cheeses, stirring until melted and creamy.
9. Step 9: Season the sauce with garlic powder, onion powder, mustard powder, salt, and black pepper. Stir well to combine.
10. Step 10: Drain the cooked pasta and return it to the pot.
11. Step 11: Add the shredded cooked chicken breast to the pasta and mix thoroughly.
12. Step 12: Pour the cheese sauce over the pasta and chicken, stirring until everything is evenly coated.
13. Step 13: Allow the mac and cheese to heat through for 1-2 minutes, stirring occasionally.
14. Step 14: Serve immediately and enjoy your nutritious, high-protein mac and cheese.

Tips & Variations

• For extra veggies, stir in steamed broccoli or sautéed spinach before serving.
• You can swap the chicken for cooked turkey or keep it vegetarian by leaving it out.
• Use low-fat mozzarella instead of cheddar for a milder cheese flavor.
• To make it spicier, add a pinch of cayenne pepper or red pepper flakes.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of almond milk if needed to loosen the sauce.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular milk instead of almond milk?

Yes, you can substitute almond milk with any milk you prefer, such as skim or whole milk. Just note that this will slightly change the calorie count and flavor.

Is this recipe suitable for gluten-free diets?

To make it gluten-free, replace the whole wheat pasta with a gluten-free pasta alternative and ensure the seasonings do not contain gluten.

Low Calorie High Protein Mac and Cheese Recipe

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★★★★★

4.9 from 95 reviews

This Low Calorie High Protein Mac and Cheese recipe offers a healthier twist on the classic comfort food by using whole wheat pasta, non-fat Greek yogurt, and lean cooked chicken breast. Packed with protein yet low in calories, it features a creamy cheese sauce made with low-fat cheddar, Parmesan, and almond milk, flavored with garlic, onion, and mustard powders. Perfect for a nutritious and satisfying meal.

• Author: Elias
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 2 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: American
• Diet: Low Calorie

Ingredients

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Pasta

• 1 cup whole wheat pasta

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
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon mustard powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Protein

• 1/4 cup cooked chicken breast, shredded

Instructions

1. Boil Pasta: Bring a medium pot of water to a boil over high heat. Once boiling, add the whole wheat pasta and cook according to package instructions, typically 8-10 minutes, until al dente.
2. Prepare Sauce Base: While pasta cooks, heat a non-stick skillet over medium heat. Add the cornstarch and warm for 1-2 minutes, stirring occasionally to prevent burning.
3. Add Milk to Cornstarch: Slowly pour in the unsweetened almond milk while continuously stirring the cornstarch to avoid lumps, creating a smooth mixture.
4. Thicken the Sauce: Stir the mixture for 3-4 minutes until it thickens and becomes creamy in texture.
5. Incorporate Yogurt: Lower the heat to low and add the non-fat Greek yogurt, stirring until fully combined and the sauce is smooth.
6. Add Cheeses: Mix in the low-fat shredded cheddar cheese and grated Parmesan cheese, stirring until melted and the sauce is creamy.
7. Season the Sauce: Add garlic powder, onion powder, mustard powder, salt, and black pepper. Stir well to evenly distribute the seasonings.
8. Drain Pasta: Once the pasta is cooked, drain it using a colander and return it to the pot.
9. Add Chicken: Mix the shredded cooked chicken breast into the drained pasta thoroughly.
10. Combine Pasta with Sauce: Pour the cheese sauce over the pasta and chicken mixture. Stir until everything is well-coated with the creamy sauce.
11. Heat Through: Allow the mac and cheese to heat through for 1-2 minutes on low heat, stirring occasionally.
12. Serve: Serve immediately and enjoy your nutritious, low-calorie high-protein mac and cheese.

Notes

• Use whole wheat pasta for added fiber and nutrients.
• Non-fat Greek yogurt adds creaminess and extra protein while keeping calories low.
• Use low-fat cheeses to reduce fat content without sacrificing flavor.
• Shredded cooked chicken breast boosts the protein content.
• Stir cornstarch and almond milk carefully to avoid lumps in the sauce.
• This dish is best served fresh but can be reheated gently on the stovetop.
• For a vegetarian version, omit the chicken or replace it with plant-based protein.

Keywords: low calorie mac and cheese, high protein mac and cheese, healthy mac and cheese, whole wheat pasta recipe, low fat cheese sauce, chicken mac and cheese