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Low Calorie High Protein Mac Cheese

Low Calorie High Protein Mac Cheese

This recipe transforms a classic indulgence into a wholesome meal, proving that creamy, cheesy pasta can be both nutritious and incredibly satisfying. It’s the perfect solution for a healthy weeknight dinner or a guilt-free lunch that will keep you feeling full and happy.
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Prep Time 10 minutes
Cook Time 20 minutes
Preparation Time 30 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 8 ounces whole wheat elbow macaroni
  • 2 cups unsweetened almond milk or other low-calorie milk alternative
  • 1/4 cup nutritional yeast
  • 1/4 cup plain non-fat Greek yogurt
  • 2 tablespoons all-purpose flour or gluten-free blend
  • 1 tablespoon Dijon mustard
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon smoked paprika
  • to taste salt
  • to taste freshly ground black pepper
  • 1 cup shredded low-fat cheddar cheese Optional: or a blend of mild cheddar and Monterey Jack
  • 1 cup cooked lean protein Optional: such as shredded chicken breast, lean ground turkey, or baked tofu cubes

Equipment

  • Large pot
  • Medium Saucepan

Method
 

  1. Bring a large pot of salted water to a rolling boil. Add the whole wheat elbow macaroni and cook according to package directions until al dente. Avoid overcooking, as it will be baked or finished in the sauce. Once cooked, drain the pasta thoroughly and set aside.
    8 ounces whole wheat elbow macaroni
  2. In a medium saucepan over medium heat, whisk together the unsweetened almond milk and all-purpose flour until smooth. This is your base for a thick, creamy sauce without the heavy cream. Continue whisking until the mixture begins to thicken slightly, about 2-3 minutes.
    2 cups unsweetened almond milk, 2 tablespoons all-purpose flour
  3. To the thickening milk mixture, add the nutritional yeast, plain non-fat Greek yogurt, Dijon mustard, garlic powder, onion powder, and smoked paprika. Whisk continuously until well combined and the sauce is smooth. Nutritional yeast provides a cheesy, umami flavor, while Greek yogurt adds creaminess and protein.
    1/4 cup nutritional yeast, 1/4 cup plain non-fat Greek yogurt, 1 tablespoon Dijon mustard, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon smoked paprika
  4. If you're using shredded cheese for an extra cheesy kick, reduce the heat to low and gradually add the shredded cheese to the sauce, stirring constantly until it's completely melted and the sauce is wonderfully smooth and gooey. Be sure to stir constantly to prevent the cheese from separating or sticking.
    1 cup shredded low-fat cheddar cheese
  5. Taste the sauce and season generously with salt and freshly ground black pepper. Remember that dietary cheeses and broth can be somewhat low in sodium, so adjust to your preference. Add the drained macaroni to the saucepan with the cheese sauce.
    8 ounces whole wheat elbow macaroni, to taste salt, to taste freshly ground black pepper
  6. If you're incorporating lean protein, gently stir it into the macaroni and cheese mixture now. Ensure the protein is evenly distributed throughout the dish.
    1 cup cooked lean protein
  7. Serve the Low Calorie High Protein Mac Cheese immediately, garnished with fresh parsley or additional paprika if desired. Enjoy the comforting, cheesy goodness!

Notes

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheating: Add a splash of milk or water to loosen the sauce and reheat in the microwave or on the stovetop. Freezing: Freeze for up to 2-3 months. Thaw in the refrigerator before reheating.