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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.

Ingredients

Scale

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

Find it online: https://tastygenius.com/low-calorie-high-protein-mac-and-cheese-recipe/